An easy-to-follow diet chart for Navratri (with additional tips and tricks for fasting)

Aradhana Singh, chief nutritionist at Diga Organics, Dwarka, New Delhi tells indianexpress.com, “Navratri is a significant festival celebrated with devotion, and fasting is a common practice during these nine days. However, fasting can sometimes lead to a nutritional imbalance if not done properly. When you restrict certain foods, especially grains and legumes, it is easy to unintentionally reduce essential nutrients such as protein, fibre, vitamins, and minerals.” 

A well-balanced Navratri diet helps maintain energy levels, supports metabolism, and boosts immunity during fasting, especially when physical activity and other responsibilities continue as usual. Additionally, following a healthy diet during Navratri can prevent common issues like fatigue, indigestion, and dehydration, making the fasting experience smoother and more enjoyable.

Follow this easy-to-follow Navratri diet chart provided by Singh

A well-balanced Navratri diet helps maintain energy levels, supports metabolism, and boosts immunity during fasting, especially when physical activity and other responsibilities continue as usual. (Source: Freepik)

Precautions one must take while fasting

While fasting, Singh states that it is essential to stay hydrated throughout the day. Drinking water, coconut water, buttermilk, or fresh juices can prevent dehydration and reduce fatigue. “Another key precaution is to avoid consuming too much fried or sugary food commonly prepared during Navratri, such as pakoras and sweets. These foods may lead to bloating and sluggishness and can counteract the benefits of fasting,” she says. 

Singh adds, “People with underlying health conditions, such as diabetes, hypertension, or gastric issues, should be particularly cautious and consult with their doctor before adopting a fasting regimen. Incorporating small, frequent meals helps maintain blood sugar levels and prevents dizziness or weakness.”

Tips and tricks for a healthy Navratri diet

Singh recommends the following:

Portion Control: Practice mindful eating by managing your portion sizes. Overeating even on ‘allowed’ fasting foods can lead to indigestion and fatigue.

Include Fibre and Protein: While grains are restricted, foods like buckwheat, amaranth, and sabudana can provide the necessary fibre and protein. Include paneer and yoghurt as healthy protein sources to keep you energised.

Limit Deep-Fried Foods: Navratri meals can often include deep-fried snacks. Instead, try roasted or baked versions to reduce the intake of unhealthy fats.

Stay Hydrated: Drink at least 8-10 glasses of water daily. Herbal teas like peppermint or ginger can aid digestion, while coconut water replenishes electrolytes.

Avoid Over-Caffeination: Limit your intake of tea or coffee, as they can lead to dehydration and disrupt sleep patterns.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.