As the revered festival of Ganesh Chaturthi approaches, devotees begin fasting, symbolizing devotion while also aiming for physical and spiritual purification. While fasting is associated with many health benefits like detoxification of the body and weight management, it is extremely important to keep certain things in mind while doing it to avoid health complications. Navigating dietary choices during fasting, especially during festivals, requires a strategic approach from a nutritional standpoint.
Also read: How diabetics can enjoy the festive season – dos and don’ts
Indian festivals see many people fasting. Image credit: iStock
Here are some tips to ensure a healthy fasting experience:
1. Sustain energy with protein-rich choices:
Incorporate protein sources like paneer or tofu, buckwheat, curd and nuts like almonds into your fasting diet to preserve muscle mass. Almonds provide 6 grams of plant protein per 30 gram portion. Almonds are also free of trans fat and rich in healthy monounsaturated fat. They are known for various health benefits, such as promoting heart health, helping with diabetes management, and benefiting skin health.
2. Break your fast with mindful choices:
One may feel the inclination to overeat while breaking the fast, but breaking one’s fast with care is essential. Start with water, then follow it with a light, balanced meal containing protein, fiber and healthy fats to effectively rebuild your body.
Also read: Ganesh Chaturthi 2023: 5 Festive Mithai Recipes Using Millets
3. Balance your festive treats:
Be careful with sweets, as overindulgence can lead to irregular spikes in blood sugar. Instead, enjoy natural sweeteners like dates and figs in moderation to maintain a balanced and healthy approach to festive eating. This way, you can enjoy the festivities while prioritizing your well-being.
4. Choose a nutrient-dense snack alternatives:
Many tend to resort to unhealthy fried snacks during fasting days, but it’s time to switch to a healthier approach. Embrace healthy options like fruits, makhanas and almonds to keep you nourished throughout the day. The satiating nature of almonds can also make fasting more manageable for you.
5. Stay hydrated:
Proper hydration is essential to regulate both the circulatory and lymphatic systems. Dehydration also causes irritability, headaches, and decreased performance, which are unwanted effects, especially while fasting, so be sure to drink plenty of water and stay hydrated during the fasting period. You can also consider opting for herbal teas and coconut water to stay fueled up.
About the author: Dr. Rohini Patil holds an MBBS degree and is a nutritionist