Fasting does not mean overeating during non-fasting hours.
Maintaining a moderate portion size is key to avoiding digestive problems, explains nutritionist Ruchi Rai.
- Health-related questions? Ask rediff health experts HERE
Please note this image has been posted for representational purposes only. Photo: Rakul Singh/courtesy Instagram
Do you fast during Navratri?
While fasting can be a great opportunity to reset your body and mind, it’s essential to make sure you’re nourishing yourself properly.
While many people fast for religious reasons, others do so during this time of year to detoxify their bodies and reduce excess calories.
Many people in India avoid eating grains such as rice and wheat, salt, meat and fish when fasting during the festive season.
Is vegetarianism good for health?
It’s important to plan your meals. Sudden changes in diet can have adverse effects on both your body and mind.
You should switch to a lighter one or saatvik easily digestible food. Maintaining a balanced diet even when fasting can aid digestion, boost energy levels and protect against disease.
Some tips to maintain your health and stay active through Navratri.
1. Stay hydrated
Start your day with a glass of warm water and stay hydrated throughout the day.
Fresh cold-pressed juices, coconut water, herbal teas, and lemon or cucumber water can help maintain your electrolyte balance.
2. Eat more fruit
Fresh fruits like apples, bananas, pomegranates and papayas are great sources of vitamins, minerals and energy.
These fruits can be consumed as a snack or made into smoothies.
3. Try dairy products
If you cannot drink milk, you can choose dairy products such as yogurt or buttermilk.
They provide protein, probiotics and calcium and are easy to digest.
If you are vegetarian or lactose intolerant, choose dairy-free alternatives like almond or coconut yogurt.
4. Eat nuts
Almonds, walnuts, pumpkin seeds and sunflower seeds are good sources of healthy fats, protein and fiber.
They satisfy hunger and keep you energized throughout the day.
5. Potatoes and sweet potatoes
Potatoes and sweet potatoes are staples for those fasting during Navratri; they provide a good source of energy and carbohydrates.
Just pay attention to how they are prepared. Choose boiled or baked potatoes instead of french fries.
6. Gluten-free cereals
When fasting, you can switch to gluten-free grains like amaranth (ragira), buckwheat (kuttu) and water chestnut powder (singhare ka atta).
They are often used in Navratri recipes and provide essential nutrients and energy.
7. Vegetables
Include a variety of vegetables such as pumpkin, sweet potatoes and cucumbers in your diet.
They provide vitamins, fiber and antioxidants – exactly what your immune system needs.
8. Legumes
Some people include legumes like chickpeas and chickpeas moong in their diet. They are a good source of plant-based protein and fiber.
9. Herbs and spices
You can replace salt with spices such as cumin, coriander, ginger and rock salt (sendha namak) to add flavor to your meals.
These ingredients are suitable for vegetarians and have various health benefits.
10. Alternative cooking methods
Choose dry roasting, boiling or grilling instead of deep frying as these methods help retain the nutritional value of the ingredients.
How to make holiday fasting more effective
- If you are fasting, you must stay away from processed and packaged foods as they often contain additives, preservatives and too much salt or sugar that can disrupt the purity of your diet.
- Avoid refined grains like wheat and rice; instead, choose gluten-free whole grains like amaranth and buckwheat.
- To ensure a smooth fasting experience and avoid low energy, you should stay away from added sugars; This includes sugary desserts, candy, and sugary drinks.
You can replace them with honey or palm sugar. - Minimize the use of too much oil and eating fried foods as it can make your meals heavy and difficult to digest due to their high unhealthy fat content.
- When it comes to portion control, fasting doesn’t mean overeating during non-fasting hours; Maintaining a moderate portion size is key to avoiding digestive problems.
- Avoid caffeine and alcohol to avoid dehydration and disrupted energy levels.
- Soft drinks and carbonated drinks can cause bloating and discomfort; it’s best to completely eliminate them from your diet.
- While rock salt is acceptable, don’t overdo it; Eating too much salt can lead to water retention and increased blood pressure.
- Finally, be aware of any food allergies or sensitivities you may have and avoid foods that trigger these reactions to ensure a comfortable and beneficial fasting experience. health.
Fasting during Navratri can be a spiritually and physically enriching experience if done properly.
By eating a variety of nutritious foods and avoiding unhealthy choices, you can maintain your health and well-being throughout this sacred period.
Remember that fasting is an opportunity to cleanse and rejuvenate the body, so it’s essential to listen to your body’s signals and make choices that align with your personal health goals.
Ruchi Rai is a nutritionist at SRV Hospital, Mumbai.
- Health-related questions? Ask rediff health experts HERE
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