National Nutrition Week 2024: Planning to fast this festive season? Mumbai dieticians explain why nutritious eating is essential

Several parts of India are getting ready to celebrate Ganeshotsav and welcome Lord Ganesha this September. Even as people take on fasting, it is important to eat nutritious meals that will help them sustain throughout the day. Every year, National Nutrition Week is observed from September 1 to 7 around the world to highlight the role of a healthy diet and the importance of well-being in our daily lives. As the years pass by, the role of nutrition is more pronounced than ever before as people lead busy lifestyles that may often mean they take their meals for granted. It gets even more complicated as many people take on fad diets, which may often pose a challenge while fasting.

With the festive season here, mid-day.com spoke to Suvarna Sawant (R.D.), chief dietician & HOD, Clinical Nutrition & Dietetics, Nanavati Max Super Speciality Hospital in Vile Parle, and Leena Martin, chief dietician, Holy Family Hospital in Bandra. They not only shed light on the importance of nutrition while fasting but also stress the need for hydration along with timely meals.

What are some of the common rules to follow while fasting during the festival season?
Sawant: During the festival season, fasting is often observed as a way to purify the mind and body. Common rules include abstaining from certain foods and drinks. Some people fast completely without food and water, while others may consume only liquids such as juices, coconut water, milk, and buttermilk. Those who opt for solid foods typically stick to vrat-friendly foods like sago (sabudana), fruits, yogurt, potatoes, and other permitted ingredients. The emphasis is usually on consuming satvik foods - pure, light, and easily digestible foods - that are believed to promote spiritual purity.

Martin: It is important to ensure that fasting is done in a way that maintains health and well-being. Here are some rules to follow:

1. Drink plenty of water
Including lemon juice and coconut water can be a good option to maintain hydration and provide some essential electrolytes.

2. Choose nutrient-dense foods
Whole grains and millets: If grains are allowed, choose whole grains like buckwheat (kuttu), amaranth (rajgira), or barnyard millet (sama ke chawal), which provide sustained energy.
Fruits and vegetables: Include a variety of fruits and vegetables that are allowed during fasting. They provide essential vitamins, minerals, and fibre.
Nuts and seeds: Almonds, walnuts, and seeds like chia or flaxseeds are rich in healthy fats and proteins, making them a good addition to fasting meals.

3. Plan your meals
Plan in advance: Prepare your fasting meals in advance to ensure they are balanced and nutritious. This can prevent last-minute unhealthy food choices.

4. Rest and physical activity
- Avoid strenuous exercises during fasting.
- Ensure you are getting enough sleep and rest to support your body's energy needs during fasting.

What are the common challenges while undertaking a fast?
Sawant: One of the main challenges of fasting is maintaining hydration and energy levels, especially if one abstains from both food and water. Additionally, sticking to a limited variety of satvik and vrat-friendly foods can be overwhelming and monotonous. Some people also find it difficult to balance nutritional intake while avoiding certain foods. Fatigue, headaches, and digestive issues are other common challenges that can arise due to improper fasting practices or inadequate nutrition.

Martin: Undertaking a fast, especially during festival seasons, can present several challenges. Depending on the type and duration of the fast, as well as the individual's health and lifestyle.

Dehydration: Many people focus on food restrictions and forget to drink enough water, leading to dehydration, which can cause headaches, dizziness, and fatigue.

Increased appetite: The restriction of food can sometimes lead to increased hunger and cravings, making it difficult to stick to the fast.

Fatigue: Limited food intake, especially if it is not well-balanced, can lead to low energy levels, making it difficult to perform daily activities.

Difficulty concentrating: The lack of glucose, the body's primary energy source, can lead to difficulty concentrating, irritability, and sluggishness.

Constipation: Fasting can sometimes lead to constipation due to reduced food intake and low fibre in the diet.

Disrupted sleep patterns: Changes in meal times and the type of food consumed during fasting can disrupt sleep patterns. Hunger pangs during the night can also interfere with sleep.

Repetitive fasting foods may not provide a wide range of nutrients, leading to deficiencies over time.

Fasting can affect work performance, especially in physically demanding jobs or those requiring high levels of concentration.

Those who are on regular medication may face difficulties as some medications require food intake to avoid side effects or to ensure proper absorption.

What is the importance of nutrition while fasting?
Martin: Proper nutrition helps sustain energy throughout the fasting period, preventing fatigue and lethargy. Balanced meals before and after the fast provide the necessary macronutrients (carbohydrates, proteins, and fats) that the body uses for energy.

A well-nourished body maintains a steady metabolism, even during fasting. This prevents the body from slowing down its metabolic rate, which can happen if the body perceives a prolonged shortage of food. Proper nutrition, particularly with low-glycemic index foods, helps maintain stable blood sugar levels, preventing the spikes and crashes that can occur during fasting. Including fibre-rich foods in the diet during non-fasting hours helps maintain digestive health, preventing issues like constipation.

Adequate protein intake during non-fasting periods is essential to maintain muscle mass, especially during prolonged or repeated fasting. This is particularly important to prevent muscle wasting and weakness. Proper nutrition while fasting is vital for maintaining overall health and well-being. It supports energy levels, cognitive function, metabolism, muscle maintenance, and immunity. By focusing on nutrient-dense foods, staying hydrated, and balancing meals during non-fasting periods, individuals can ensure that their fasting experience is both beneficial and sustainable.

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How can one eat nutritious food while fasting?
Sawant: To eat nutritious food while fasting, it is important to include a variety of foods from different food groups. Focus on incorporating fruits, cereals, starchy roots and tubers, milk, and milk products into your meals. Additionally, consuming snacks such as dry fruits, nuts, and vrat-friendly vegetables like potatoes can provide essential nutrients. It is also advisable to include prebiotic foods like curd to aid digestion and maintain gut health. Avoid very oily and processed foods to keep the diet healthy and balanced.

Martin: Here are some tips to follow while fasting:

Fill half your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with complex carbohydrates. This helps in creating a balanced meal.

Limit sugary snacks: Avoid sweets, sugary drinks, and processed foods that can cause blood sugar spikes and crashes.

Opt for natural sweeteners: If you crave something sweet, choose natural options like honey, jaggery, or dates in moderation.

Spread out your intake: If allowed, eat small, balanced meals or snacks at regular intervals to keep your energy levels stable.

Light snacks: Nuts, fruits, yogurt, or a small salad can be good options for snacks between meals.

Meal prep: Prepare your meals in advance to ensure they are nutritious and balanced. This can prevent last-minute unhealthy food choices.

Batch cooking: Cook larger portions of healthy meals that can be reheated and eaten quickly during your eating window.

Turmeric: Known for its anti-inflammatory properties, turmeric can be added to soups, teas, or curries.

What are some of the important food groups that people need to consume without fail during this time?
Sawant: While fasting, it's crucial to ensure that your diet includes a variety of food groups to maintain a balanced nutritional intake. Key food groups to prioritise are fruits, which provide essential vitamins, minerals, and fibre. Cereals and grains like buckwheat, amaranth, and millets (sama chawal) are great sources of energy and fibre, helping to keep you full longer. Starchy roots and tubers such as potatoes and sweet potatoes are also important as they supply necessary carbohydrates and fibre. Including milk and milk products, like yogurt and buttermilk, can offer valuable protein and probiotics, which support gut health. Nuts and dry fruits are excellent for their healthy fats, proteins, and minerals, making them perfect for snacking or adding to meals during a fast.

What are some of the easy snacks/foods that people can consume while fasting?
Sawant: When fasting, easy and nutritious snacks are key to maintaining energy levels throughout the day. Dry fruits and nuts like almonds, walnuts, raisins, and cashews are convenient options that provide quick energy and essential nutrients. Fresh fruits such as bananas, apples, and papayas are hydrating and rich in natural sugars, which help sustain energy. Potato-based dishes, like boiled or baked potatoes or a light potato salad, are filling and easy to digest. Yogurt-based dishes, such as a simple bowl of curd with fruit or cucumber, offer a refreshing option that also promotes gut health. Light snacks like sabudana (sago) khichdi or sabudana tikki are traditional favourites that are both satisfying and easy to prepare, making them ideal choices during fasting periods.

Martin: Here are some easy snacks that people can consume while fasting:

Mixed nuts: A handful of mixed nuts, including cashews, pistachios, and peanuts, can provide a good balance of protein, fats, and fibre.

Sabudana khichdi: A popular fasting dish made with soaked Sabu dana(sago), peanuts, potatoes, and spices like cumin and green chilies

Spiced makhana: Roasted with a little ghee and seasoned with rock salt, black pepper, and cumin, makhana is a light yet filling snack.

Sweet makhana: For a variation, makhana can be roasted and then tossed with jaggery syrup for a sweet treat.

Kuttu ka dosa: Made from a batter of buckwheat flour and mashed potatoes, this is a light and crispy dosa suitable for fasting.

Kuttu ka cheela: Similar to a pancake, made from buckwheat flour and spiced with green chilies and cumin, cooked with minimal oil.

Rajgira laddoo: A sweet treat made from puffed amaranth seeds and jaggery, often consumed during fasting.

Rajgira paratha: Flatbreads made from amaranth flour, ideal with yogurt or a side of vegetables.

Dahi aloo: Boiled potatoes mixed with yogurt and seasoned with rock salt and cumin, a cooling and light snack.

Paneer tikka: Grilled paneer cubes marinated with rock salt, yogurt, and spices, providing a good source of protein.

Vrat ke khichdi: A simple khichdi made with barnyard millet, potatoes, and peanuts, cooked with cumin and green chilies.

Vrat ke pulao: A spiced pulao made with barnyard millet, vegetables like carrots and beans, and flavored with whole spices.

Cucumber and tomato salad: A quick and hydrating salad made with cucumbers, tomatoes, and a squeeze of lemon.

Fruit salad: A mix of fresh fruits like apples, bananas, papayas, and pomegranates, often sprinkled with a little rock salt and black pepper.

Coconut water: A hydrating and refreshing drink that also provides electrolytes.

Coconut laddoo: Made from freshly grated coconut, jaggery, and cardamom, these are sweet and energy-boosting.

Aloo chaat: Boiled and cubed potatoes tossed with rock salt, cumin, and lemon juice for a tangy snack.

Aloo tikki: Shallow-fried potato patties, often made with boiled potatoes, rock salt, and mild spices.

Masala chaas: A spiced buttermilk drink made with yogurt, water, and mild spices like cumin and rock salt.

Herbal teas: Mint, ginger, or Tulsi tea can be soothing and aid digestion during fasting.

Singhara atta puri: Deep-fried puris made from water chestnut flour, often served with potato curry.

Singhara ka halwa: A sweet dish made from singhara flour, ghee, sugar, and cardamom.

Are there innovative ways that people can make their fasting food interesting?
Sawant: Yes, fasting food can be made interesting by introducing variety and experimenting with new recipes. Incorporating different flavours, textures, and cooking methods can make meals more enjoyable. For example, hosting potluck parties with a fasting-friendly theme can encourage creativity and social engagement. You can also try fusion recipes that combine traditional fasting ingredients in new ways, such as making samak rice idlis or sabudana thalipeeth. Using different herbs and spices can add a unique flavour to vrat-friendly dishes.

Martin: Fasting foods can be made interesting and enjoyable with a bit of creativity, while still adhering to traditional guidelines. Here are some innovative ways to add variety and excitement to your fasting meals:

Sabudana sushi rolls: Instead of the usual sabudana khichdi, create sushi rolls by spreading cooked sabudana on a sheet of nori or a thin layer of blanched spinach. Fill with mashed potatoes, cucumbers, and carrots, and roll it up for a fun and creative twist.

Buckwheat tacos: Use kuttu (buckwheat) flour to make soft taco shells, and fill them with spiced paneer, sautéed vegetables, or mashed potatoes for a fusion taco experience.

Stuffed sabudana balls: Make sabudana vadas more interesting by stuffing them with a filling of spicy mashed peas or paneer. Serve with a side of mint chutney made from rock salt and fasting-compliant herbs.

Grilled or roasted fruits: Grill or roast fruits like pineapples, apples, or peaches with a sprinkle of cinnamon and honey for a warm and comforting dessert

Mediterranean-inspired salad: Create a fasting-friendly salad with cucumbers, tomatoes, olives, and paneer, drizzled with olive oil and lemon juice, and seasoned with fasting-compliant herbs like oregano and basil.

Fasting-friendly falafel: Make falafel using mashed potatoes or sweet potatoes, mixed with fasting-compliant flours like buckwheat, and flavour with spices like cumin and coriander

Avocado sabudana khichdi: Mix creamy avocado with your sabudana khichdi for a rich, buttery texture and an added nutritional boost.

Beetroot or carrot parathas: Add grated beetroot or carrot to your rajgira or kuttu flour while making parathas. This not only adds vibrant colour but also enhances the nutritional value.

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Please share easy recipes that people can follow to make dishes while fasting.
Sawant: Some easy and delicious recipes are perfect for fasting.

Sabudana khichdi is a popular choice. Simply soak sabudana (sago) in water for a few hours, then drain and mix with peanuts, chopped potatoes, green chilies, and cumin seeds. Cook the mixture in a bit of oil until the potatoes are tender and the sabudana becomes translucent.

Sama chawal khichdi is another great option, where sama chawal (barnyard millet) is cooked with water and vegetables like potatoes or carrots and flavoured with spices such as cumin and black pepper.

For a different texture, try Sabudana Thalipeeth by mixing soaked sabudana with boiled potatoes, ground peanuts, green chilies, and salt to form a dough, then making small, flat patties and cooking them on a griddle with a little oil until crispy.

Rajgira puri or roti can be made by using rajgira (amaranth) flour with water and a pinch of salt to make a dough, then rolling out small puris or rotis and cooking them on a hot griddle.

Singhara atta roti, made from singhara (water chestnut) flour, is another nutritious option. Combine the flour with water, chopped coriander, and green chilies to make a dough, then roll out the rotis and cook them on a hot griddle.

Arbi vegetable is a flavorful dish where boiled and peeled arbi (taro root) is sautéed with cumin seeds, green chilies, and a pinch of rock salt until crispy.

Sama chawal idli offers a unique twist on a classic dish by making a batter with sama chawal and yogurt, then pouring it into idli molds and steaming until cooked.

Sabudana Tikki made by mixing soaked sabudana with boiled mashed potatoes, ground peanuts, and spices, is shaped into patties and shallow-fried until golden brown, providing a satisfying snack or meal option. These recipes are not only easy to prepare but also ensure that you are consuming nutritious and vrat-friendly foods while fasting.