Fasting during religious festivals like Navratri is a time of spiritual and physical cleansing. However, many people end up consuming deep-fried, sugar-laden, and high-carb foods that can lead to weight gain, sluggishness, and digestive issues. By making mindful choices, you can ensure that your fasting food is both healthy and nutritious while keeping you energized throughout the day.
1. Opt for Whole Grains Over Refined Flour
Many traditional fasting foods are made with buckwheat (kuttu), water chestnut (singhara), and amaranth (rajgira) flour. Instead of deep-frying pooris and pakoras, try making rotis or pancakes using these flours to retain their nutrients.
2. Include More Protein-Rich Foods
Protein helps maintain muscle mass and keeps you full for longer. Some great fasting-friendly protein sources include:
- Milk and milk products – Milk, paneer (cottage cheese), buttermilk, lassi
- Nuts and Seeds – Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and protein.
- Curd/Yogurt – A probiotic-rich option that aids digestion.
3. Choose Healthy Cooking Methods
Instead of deep frying, try these methods:
- Grilling or roasting sweet potatoes instead of frying them.
- Using minimal ghee for cooking instead of excessive butter or refined oil.
- Air frying sabudana tikkis and kuttu pakoras.
4. Incorporate More Fiber-Rich Foods
Fasting often leads to low fiber intake, which can cause constipation. To stay healthy:
- Eat more vegetables like pumpkin, bottle gourd, and cucumber.
- Add fruits such as apples, pears, bananas, and pomegranates.
- Opt for psyllium husk (isabgol) if you experience digestive issues.
5. Stay Hydrated and Avoid Sugary Beverages
Drinking enough fluids is essential for detoxification. Instead of high-calorie sugary drinks, go for:
- Coconut water
- Herbal teas
- Lemon water
- Homemade buttermilk
6. Natural Sweeteners Over Refined Sugar
Many fasting sweets are made with refined sugar, which leads to sugar spikes. Replace it with:
- Jaggery (Gur)
- Honey
- Dates or figs paste
Sample Food Plan
Here is a sample meal plan that you can opt for while on fast. (1500-1700 kcal, 75-80g Protein, 30-40g Fiber, 30-40g Healthy Fats)
Early Morning (6:30 – 7:00 AM) – Detox & Hydration
Lemon & Chia Seed Water (1 glass) – Hydrates and provides antioxidants
Soaked Almonds & Walnuts (5 almonds + 2 walnuts) – Healthy fats & brain health
Breakfast (8:00 – 9:00 AM) – High-Protein & Balanced Meal
Paneer & Singhara Chilla (2 medium-sized) – 200g paneer, 50g singhara (water chestnut)
Coconut Chutney (1 tbsp) – Good fats and minerals
Coconut Water (1 glass) – Hydration & electrolytes
Mid-Morning Snack (11:00 AM)
Makhana Roasted with Ghee (30g) – Rich in fiber & minerals
Pumpkin Seeds & Flaxseeds Mix (1 tbsp) – Omega-3 and fiber
Lunch (1:30 – 2:00 PM) – Wholesome Meal
Kuttu (Buckwheat) Roti (2 medium) – High-fiber, gluten-free
Aloo & Singhara Sabzi (150g boiled aloo + 50g singhara) – Satvik & nutrient-dense
Cucumber & Tomato Raita (200g A2 cow curd + cucumber, tomato, rock salt) – Probiotics & hydration
A2 cow Ghee (1 tsp) on roti – Supports digestion & metabolism
Evening Snack (5:00 – 6:00 PM) – Light & Protein-Rich
Dry Coconut & Peanut Mix (20g dry coconut + 20g peanuts) – Healthy fats & protein
Fruits (80g) – Any seasonal fruit of choice preferably pineapple or papaya as they have digestive enzymes that promote digestion.
Dinner (8:00 – 8:30 PM) – Light Yet Nutrient-Dense
Lauki (Bottle Gourd) Soup with Paneer (200ml soup + 100g paneer) – Light & protein-packed
Sweet Potato (100g boiled) with Ghee (1 tsp) – Complex carbs & vitamins
Bedtime (10:00 – 10:30 PM) – Relaxing Drink
Cardamom & Nutmeg Milk (200ml) – Improves sleep & recovery
Following this food plan you will achieve the following Daily Nutrients:
✔ Protein: ~75-80g (Paneer, curd, nuts, milk, seeds)
✔ Fiber: ~30-40g (Buckwheat, vegetables, makhana, seeds)
✔ Healthy Fats: ~30-40g (Nuts, seeds, ghee, coconut)
✔ Key Vitamins & Minerals:
- Vitamin B12 & Calcium – Dairy products
- Iron & Magnesium – Pumpkin seeds, nuts
- Potassium – Coconut water, banana, sweet potato
- Zinc & Omega-3 – Flaxseeds, walnuts
Consult the Best Dietician in Noida for Personalized Nutrition Guidance
If you’re looking for expert advice on maintaining a healthy fasting diet, consulting a professional can be beneficial. The best dietician in Noida can help create a meal plan that ensures balanced nutrition while keeping in mind your health goals and dietary restrictions.
Final Thoughts
Fasting doesn’t mean compromising on nutrition. With the right food choices, you can enjoy a healthy, balanced, and energy-packed fasting experience. Swap fried foods for grilled ones, increase protein and fiber intake, and stay hydrated to feel light and active throughout your fasting period
