A guide to festive nutrition

With the holiday season in full swing, the celebratory mood is in the air. While many devotees fast during Navratri, there is no shortage of tempting food. Whether you are visiting friends and family, or hosting them at home, a delicious spread is synonymous with the festive season. To help you maintain a balanced diet while mindfully indulging in your favourite treats, we've asked nutrition experts to share advice on how to navigate the festive season. From including essential nutrients, to using healthier alternatives without compromising on taste, and managing blood sugar levels while fasting, nutritionists share a broad scope of practical tips to help you enjoy the festive season to the fullest while nourishing your body and mind.

A balanced diet with essential nutrients
"Festive meals can be both indulgent and nutritious if we focus on incorporating essential nutrients," poses Suvarna Sawant (R.D.), chief dietician, and head of department, clinical nutrition and dietetics at Nanavati Max Super Speciality Hospital, Mumbai. She lists essential nutrients that must be strategically incorporated into your meals this festive season.

Antioxidants for overall health
They play a key role in protecting the body from oxidative stress and can be added through fruits like pomegranates, berries, and spices like turmeric and cinnamon. These antioxidants help prevent cellular damage and improve overall health.

Fibre for preventing overeating
Crucial for digestion and keeping you full, fibre preventing overeating during festivals. Whole grains such as barley, ragi, and oats can be added to sweet dishes like ladoos or savoury dishes like chapatis to increase fibre content.

Vitamins for skin health
Vitamins A, C, and E, are essential for immunity and skin health and can be found in fresh fruits and leafy greens. Adding salads or sides with vegetables like spinach and tomatoes will ensure a good intake of vitamins during festive feasts.

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Hydration is key
Moreover, hydration is vital during the festivities, especially when meals tend to be rich and dehydrating. Including water-rich foods like cucumbers and oranges or offering fruit-infused water can help maintain proper hydration.

Minerals for muscle function
Minerals such as calcium, potassium, and iron are necessary for bone health and muscle function. Ingredients like seeds, nuts, and leafy greens, along with natural sweeteners like jaggery, are great sources of these minerals.

Healthy fats help maintain energy
Finally, healthy fats can be added through nuts, seeds, and oils like olive oil, which help maintain energy and support brain and heart health. By focusing on these nutrients, festive meals can be delicious and nutritious.

Swap sugar for jaggery to make Indian sweets healthier
Traditional Indian sweets can also be made healthier by using alternative ingredients without sacrificing flavour, claims Sawant. She explains, "For example, ladoos can be made with whole grains like barley or ragi instead of refined flour, which adds fibre and essential nutrients. Replacing sugar with jaggery not only lowers the glycemic index but also provides minerals like iron. Adding dry fruits such as almonds, cashews, and raisins offers a source of healthy fats and antioxidants, making ladoos a more wholesome treat."

By making simple yet impactful changes, traditional sweets are reimagined to balance tradition and nutrition. The expert elaborates on how another popular festive treat can be made healthier, "Gulab jamun can be baked instead of fried, reducing unhealthy fats. The sugar syrup can be made with less sweetness or natural sweeteners like honey or stevia to reduce excess sugar. Infusing the syrup with flavours like cardamom and rose water can enhance taste while cutting down on sugar. These simple changes help transform traditional sweets into healthier, more nutritious options while still retaining their rich flavour. "

Roast, bake and air-fry your favourite snacks this festive season
Unless one is not careful, deep-fried savoury snacks find their way onto our plates quite easily during the festive season. "Deep-fried options like samosas and pakoras can be swapped for healthier alternatives without compromising taste. Air-fried or baked samosas offer a similar crispy texture without the added fat from frying. These can be filled with nutritious ingredients like paneer, sprouts, chana, or corn, making them higher in protein and fibre. Similarly, pakoras can be air-fried or baked using ingredients like spinach, chickpeas, or sweet potatoes, giving them a crunchy texture with added nutritional benefits," explains Sawant.

She also recommends opting for roasted snacks such as roasted chickpeas or masala makhanas (fox nuts). "These are high in protein and fibre while providing a satisfying crunch, perfect for festive celebrations. Whether it's incorporating healthier ingredients in sweets or choosing air-fried over deep-fried snacks, these small tweaks ensure that you can enjoy the flavours of the festival while still prioritising your health," concludes Sawant.

Tips to mindfully indulge this festive season
The festive season often brings with it a temptation to overindulge in delicious treats. While it's okay to enjoy the occasional indulgence, mindful eating can help you savour the flavours without compromising your health. Ananya Bhandare, certified health coach and founder of Jungly Delights shares mindful strategies to help you mindfully indulge:

Allow yourself to indulge
Don't restrict yourself because this is the festive season, and you're meant to enjoy it! Have a positive mindset and accept that you will be indulging instead of feeling guilty while doing it, which can slow down your digestion process.

Sneak a healthy snack in
I always recommend eating a snack or light meal before attending your festive celebrations. Typically, dinner is served late at these events. Instead of arriving starving to these meals, if you are already a little satisfied, you're unlikely to overeat and binge on the heavier food. Also, try and balance your plate with the addition of vegetables and protein, along with the other food you'll be indulging in. This will aid digestion and metabolism.

Strike a balance
Since it is difficult to restrain yourself when you are hosting or out, it is better to enjoy yourself. But when you are home, try to stick to simple meals without excess oil, sugar and salt. Finally, eat lots of vegetables and stay hydrated. Fibrous vegetables will be good for your gut and ensure a balance with all the other things you'll be indulging in. This will help your metabolism as well. Also remember to keep sipping water through the day, because festive food and drinks can often leave us feeling dehydrated.

Drink creatively and slowly
You can choose to drink in moderation, which is key. Instead of overdoing it and feeling awful the next day, try and savour your drinks and consume fewer in number. Also, avoid too many sugary drinks, and try to use cleaner options to add flavour to your drinks instead. Some examples include mint, lemon, cinnamon and even berries.

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How to manage blood sugar level fluctuations this Navratri
Many devotees fast during Navratri, be it for a single day or the entirety of the period. However, for individuals with diabetes, fasting can present unique challenges due to its potential impact on blood sugar levels. "With careful planning and consideration, they can still participate in the tradition while maintaining stable blood sugar levels. However, diabetics with uncontrolled blood sugar levels should avoid fasting altogether," cautions Dr. Anu Gaikwad, consultant diabetologist and head of the department, of geriatric medicine at DPU Super Specialty Hospital, Pune. She shares careful considerations to follow for fasting diabetics.

Modifying eating plan for optimal blood glucose control
Including kuttu, rajgiri or sama along with other high-carbohydrate foods in your daily meals can help provide energy sustenance without causing much stress on the blood sugar levels. Energy-requiring and long fasts are difficult, but it's good to eat fatty and starchy foods like ghee or butter or low-fat plain yogurt. Even paneer and tofu with fibrous vegetables can help and are recommended. Sweets, processed food, soft drinks, fruit juices, and other high-calorie foods that can increase blood sugar rapidly are to be strictly avoided.

Fasting approach for diabetics
Diabetics should make necessary changes in fasting practices. Instead of skipping meals entirely for extended periods, diabetics can consume smaller, more frequent meals or snacks. This strategy can help manage blood sugar levels more effectively. They need to make sure to take the medical drugs advised by the physician and do not forget to actively track and record sugar level fluctuations, since the trend will be more dynamic during the fast cycle.

The importance of staying hydrated
To prevent dehydration, a common concern during fasting, it's essential to consume adequate fluids. Sweet beverages and sodas should be avoided, as they can exacerbate blood sugar spikes. Opt for water, herbal teas, or sugar-free electrolyte drinks to maintain hydration without affecting glucose levels.

Identifying warning signs
Symptoms such as excessive fatigue, dizziness, confusion, and blurred vision may indicate dangerously low or high blood sugar levels. If these occur, it's critical to break the fast immediately and consume something with glucose, like fruit or a glucose tablet, and seek medical assistance if necessary.