Healthy fasting: the ultimate guide to eating right this Navratri
The auspicious festival has begun and you are all set to venture into the enchanting journey! Fasting is good for your body but you must plan your meals to stay energized whole day.
Here’s a list of foods to eat during Navratri.
● Rajgira – Amaranth grain, also known as rajgira, is high in protein, manganese, iron, and phosphorus. During the fast, it is either puffed or used as flour. Rajgira chikki is a popular sweet dish that can satisfy your sweet tooth. As a filling breakfast, try making a roti with rajgira flour or puffed amaranth porridge with nuts.
● Kuttu Atta – Kuttu atta, or buckwheat flour, is high in fibre, which aids in detoxification. Proteins, B-complex vitamins, and minerals such as phosphorus, magnesium, iron, zinc, copper, and manganese are also abundant.
Buckwheat’s fatty acids help to regulate blood glucose, blood pressure, and cholesterol. Puris are traditionally made from Kuttu flour. Make rotis out of these puris by giving them a healthy twist. You can also add boiled and mashed sweet potato for binding.
● Singhara Atta – Water chestnut flour, also known as singhara atta, is made from ground water chestnuts that have been dried. Singhara ka Atta is high in minerals and vitamins. It contains vitamin B and potassium. It also has a high concentration of antioxidants. The best way to consume singhara atta is to make rotis with it. Dhoklas can also be made with singhara atta.
● Samak Chawal – Barnyard millet or Samak chawal can be used in place of rice because when cooked, it tastes almost identical to broken brown rice. It gives you energy and is high in fibre, B-complex vitamins, and minerals like iron and magnesium. It is also said to be high in phytochemicals, which aid in cholesterol reduction.
● Makhana – lotus seeds or makhana is high in antioxidants and functions as an anti-aging food by preventing white hair, wrinkles, and premature ageing. Its high fibre content prevents constipation, aids in waste removal, and prevents the buildup of toxins. These nuts are low in fats and sodium, but high in magnesium and potassium, which aid in the management of hypertension, diabetes, palpitation, and insomnia.
● Dry fruits, nuts and seeds – Dry fruits are packed with health benefits. During fasts, almonds, pistachios, cashew nuts, and raisins are eaten. A handful of nuts can be eaten as a snack or for breakfast to provide you with energy throughout the day. Add some seed powder to your milkshakes or smoothies for a more healthy and filling snack.
● Fruits & vegetables – A bowl of fresh fruits provides sumptuousness while adhering to your fasting regimen. Vegetables commonly consumed during Navratri include bottle gourd, potato, pumpkin, colocasia, yam, sweet potato, cucumber, raw plantain, carrot, raw papaya.
● Sabudana – tapioca pearls or sago or Sabudana is a high-carbohydrate food that provides a much-needed energy boost during fasts. It also has a cooling effect on the body and is easily digestible.
● Milk & dairy – During Navratri, milk and dairy provide protein, as well as vitamins and minerals.
A few essential tips for you to follow during these nine days.
Eat sattvic food
Fasting during Navratri is one way to detoxify your body. Avoid complicated, unhealthy recipes in favour of sattvic foods like fruits and healthy greens. Water-rich vegetables such as bottle gourd, pumpkin, cucumber are among the best choices. Meanwhile, snack on watermelons, bananas, or papayas. The diet will not only keep you full, but it will also help you cleanse your body from the inside out.
It is critical to maintain hydration. In addition to water, there is coconut water, lemon juice, and buttermilk. Although many people consume caffeine during Navratri, they replace it with green tea. During the fasting period and the scorching heat, these healthy drinks will keep your digestive system intact.
Overeating is a common mistake that people make when fasting. Avoid eating in between meals and avoid bingeing. This can have a negative impact on your health as well as lead to unhealthy weight gain. As a result, consume small portions throughout the day, such as fruits, nuts, and healthy snacks like makhana, to avoid overeating at mealtime.
Make a meal plan
People often take their eating habits for granted during Navratri, a 9-day fasting festival. This can cause an abrupt change in your physical health. Instead of snacking at random, try to plan your meals for the day.
Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.