Navratri is that time of the year which is celebrated for nine consecutive days in order to feel free from all kinds of stress and experience relaxation. The prayers offered to goddess Durga brings back peace and rejuvenates your soul. People observe fasts to celebrate the auspicious festival with zeal.
At earlier times, fasting was practiced with dedication ,where after fasting for the whole day, simple to digest foods were eaten after sunset . This practice scientifically helped our complex digestive system to rest without strain and hence promote a strong gut.
On the other hand, nowadays modern customised fasting has completely modified the concept of cultural fasting. People keep munching in-between or prefer ordering a thali from restaurants which serve huge portion.
People tend to eat unhealthy, whenever they want to due to busy work schedules, lack of time to cook, and abundant availability of variety of processed and fried snacks which are high in salt or sugar content. Additionally, people end up gaining weight !
This blog, will make you familiar with certain healthy options that can help you keep your weight at bay, without sabotaging your health goals.
1) Buck wheat flour (Kuttu ka atta) :-
Nutrition :- Mainly composed of carbohydrates and certain amount of fibre, which helps improve colon health. Also, high in certain minerals like manganese, copper, magnesium and certain antioxidants like quercitin.
Healthy meal options :- Buckwheat dosa, cheelas mixed with grated bottle gourd, rotis instead of puris along with dahi or paneer curry/ Ghia curry .
2)Pear sago ( Sabudana) :-
Nutrition :- It contains starchy carbohydrates that provides instant energy.
Healthy Meal options :- To make savoury dish , if sago is made in combination with peanuts , it adds protein value to it. Also, kheer can be made by mixing it with milk in the ratio 1: 4 with added chopped almonds.
3) Singhara or water chestnut flour
Nutrition :- It has high amounts of fibre, potassium, manganese, copper, vitamin B6 and great source of antioxidants which help combat oxidative stress.
Healthy Meal options :-
Singhara dosa, Roti dough mixed with grated bottle gourd instead of puris along with dahi or paneer curry/ Ghia curry .
4) Samak ke chawal (Branyard millet) -
Nutrition :- it is a fair source of protein, low in calories, rich in fibre , good source of iron, low in glycemic index which makes it suitable for diabetics to avoid chances of getting any sugar spikes.
Healthy meal options :- Dosas can be made served with coconut chutney, samak pulao with vegetables and peanuts and samak pyasam for sweet cravings
5) Potato -
Nutrition :- Good source of complex carbohydrates, fibre and potassium.
Healthy meal options :- Baked potato with little ghee or white butter can be consumed as a meal itself. Another good option is having its curry with roti.
8) Milk and milk products -
Nutrition :- High in protein and certain vitamins and minerals. Curd is rich in probiotics and promotes gut health.
Healthy meal options :- Curd in the form of Ghia raita or fruit raita ,low fat paneer in grilled form or paneer curry with roti etc.
Milk based beverages :- lassi, chach (buttermilk) , fruit milk shakes
5) Nuts -
Nutrition :- High in fibre and protein
Options :- Almonds , walnuts , pine nuts , peanuts, fox nuts and raisins are good for in between snacking.
6) Fruits -
Nutrition :- Good sources of low calorie complex fibre and vitamins and minerals.
Options :- Seasonal fruits like papaya, apples, pears ,bananas , pomegranate etc.
7) Beverages :-
Nutrition :- rich in electrolytes and maintains hydration
Options :- Lemon -pudina water, coconut water , orange juice with pulp
During these nine days, remember the body is low on energy, so try not to exert much and opt for healthy meals and snacks to keep up your energy levels . Happy fasting