Navratri is a season of joy, togetherness, and spiritual rejuvenation. Most people practise fasting during Navratri to cleanse the body, mind, and soul, but it’s also essential to ensure that your body receives adequate nutrition during these periods of fasting. To enhance your experience, there has to be a right balance between devotion and health so that you feel energised, both mentally and physically.

Let’s take a deep dive to explore how fast during navratri, what are the tips on maintaining a balanced diet and how we can incorporate nutrient rich foods that will support your body also while honouring the spirit of the fast. 

Fasting doesn’t have to mean depriving you of all the important nutrients. Choose food rich in nutrients like Makhana and nuts which will keep you full and give you energy for a long time. Make sure to take vitamins, protein, healthy fats and minerals rich foods. Avoid consuming foods that are high in sugar or processed ingredients as they lead to energy loss and make you feel sluggish.

The nutrition rich foods include-

1. Fruits- Have fruits like apples, oranges, berries and bananas again and again and which will be excellent sources of natural vitamins, sugar and fibre. They provide a quick boost of energy during fasting and also improve digestion.

2. Nuts and Seeds- Nuts and seeds are a great source of healthy fats and protein. They will keep you full for longer. Try having some dry fruits on the go or incorporate them in your meals like smoothies and milkshakes.

3. Whole meals- Make sure to incorporate heavy meals like sabudana khichdi to your fasting diet to ensure you stay full.

Pro Tip : Consider snacking on True Elements' Sports Mix , a blend of seeds and cranberries, or their Hitman Mix , a mix of pumpkin seeds, nuts, and soy nuts, to fuel your body with protein, fibre, and healthy fats.

Protein is a very essential nutrient that gives various benefits. They help repair tissues, build muscles, and support bones. They also help you keep full for longer which is very important while fasting. It is very essential to include foods like sattu atta or milk or paneer as they will not only taste good but also are a great source of proteins. 

Have small but more frequent meals. This will help you feel full for longer, reducing the need for munching again and again. It will slowly and gradually release energy so that you don’t feel sluggish and have enough energy to last the festivities.

Meal Planning Tips :

• Start with easily digestible foods, such as fruits or smoothies, before moving on to more complex meals.

• Opt for a balanced meal that includes whole grains, lean proteins, and healthy fats. This will help sustain your energy levels without causing discomfort.

• Avoid heavy, fried, or processed foods that can cause bloating or indigestion.

Example of a Balanced Meal : A bowl of buckwheat khichdi made with vegetables, combined with a side of yoghurt or a fresh salad, is a light and nourishing meal that can be easily digested after fasting.

Superfoods are nutrient-rich and can provide your body with an extra boost of vitamins, minerals, and antioxidants during fasting. Incorporating superfoods into your meals can help you stay energised and support your overall health, especially when you’re limiting your food intake.

Some of the best superfoods to include during fasting are:

• Chia seeds : High in omega-3 fatty acids, fibre, and protein, chia seeds are a great addition to smoothies, yoghurt, or porridge.

• Flaxseeds : Rich in omega-3s and antioxidants, flaxseeds help promote heart health and reduce inflammation.

• Dried fruits : Dried fruits like apricots, figs, and raisins provide a natural source of energy, fibre, and vitamins.

Pro Tip : Add a spoonful of chia seeds to your smoothies or sprinkle them on top of yoghurt for a simple and nutritious addition to your post-fast meals.

Fasting is not only about eating correctly, it is a nourishment of your body as well as your mind. Mindful eating can enhance your fasting experience. Eat right and chew each bite properly. Don’t stress yourself out. Leave your laptop and mobile screen aside and take a deep breath. Go for a walk, clear your mind and practice gratitude for the food on your plate.

Mindful eating not only supports better digestion but also helps you feel more satisfied with smaller portions, reducing the urge to overeat after fasting.

Additionally, take time for meditation, yoga, or deep-breathing exercises to nurture your mental and spiritual well-being during this period of fasting. These practices will help calm your mind and improve your overall sense of balance and tranquillity.

While it’s common to crave rich and indulgent foods during festivals, it's essential to avoid processed or fried foods that can leave you feeling sluggish and bloated. Fried snacks and packaged foods are often high in unhealthy fats, refined sugar, and preservatives, which can negatively impact your digestion and energy levels. Instead, choose healthier alternatives like roasted or baked snacks made from whole ingredients.

Healthy Snack Alternatives :

• Opt for roasted nuts and seeds, like True Elements' Hitman Mix , instead of fried snacks.

• Choose baked samosas or grilled vegetables over deep-fried options.

• Sweeten your meals with natural alternatives like honey, jaggery, or dried fruits instead of refined sugar.

Fasting during the festive season is a beautiful way to reconnect with your body and soul, but it’s important to do so in a way that supports your health. By staying hydrated, choosing nutrient-dense foods, incorporating traditional grains and superfoods, and practising mindful eating, you can make your fasting experience both spiritually fulfilling and physically nourishing. Keep your body balanced, and you’ll enjoy the festive season with energy, joy, and a sense of well-being.

Remember: Healthy fasting is about more than just abstaining from food—it’s about honouring your body and taking care of your health while celebrating the deeper meanings of the festive season. Stay mindful, stay nourished, and enjoy the celebrations with vitality!