Planning a balanced diet during Navratri fasting is essential to maintain your health and well-being. Here’s a dietary guide, especially for those with conditions like high blood pressure (BP) and diabetes. It’s crucial to make smart food choices and follow these precautions:
Precautions for High BP and Diabetes Patients:
Avoid Fried Foods: Stay away from fried items like pakoras, papad, and deep-fried snacks, as they are high in calories and can lead to weight gain and elevated BP.
Monitor Salt Intake: Reduce salt consumption, as excessive salt can lead to high blood pressure. Opt for rock salt (sendha namak) as a substitute for common salt.
Choose Complex Carbs: Opt for complex carbohydrates like Singhara (water chestnut) flour and Rajgira (amaranth) instead of refined flour. These are low in glycemic index and won’t cause a rapid spike in blood sugar levels.
Include Fiber: Consume fiber-rich foods like fruits and vegetables, as they help in controlling blood sugar levels and regulating digestion.
Stay Hydrated: Drink plenty of water and herbal teas to keep yourself hydrated, which is crucial for those with diabetes and high BP.
Sample Navratri Diet Plan:
Morning (Pre-Dawn): Start your day with a glass of warm water. You can also have herbal tea or milk with saffron (kesar).
Breakfast (8:00 AM): Opt for a fruit salad with a handful of mixed nuts (almonds, walnuts, and pistachios). Include seasonal fruits like apples and pomegranates.
Mid-Morning Snack (10:30 AM): Enjoy a small bowl of yogurt with a pinch of rock salt and roasted cumin powder (jeera).
Lunch (1:00 PM): Have a plate of samak rice or kuttu roti with a side of mixed vegetable curry. Include leafy greens like spinach and fenugreek.
Evening Snack (4:00 PM): Munch on roasted makhana (fox nuts) or a fruit chaat with lemon juice and a sprinkle of black salt.
Dinner (7:30 PM): Opt for a simple and light meal like a sweet potato (shakarkandi) chaat or soup made from lauki (bottle gourd).
Bedtime (9:30 PM): Finish your day with a glass of warm milk with a pinch of turmeric (haldi).
General Tips:
Portion Control: Keep an eye on portion sizes to avoid overeating.
Exercise: Engage in light exercises and yoga to stay active and maintain good health.
Avoid Sugar: Stay away from sugary sweets and desserts. You can opt for sugar-free alternatives.
Regular Monitoring: If you have diabetes, monitor your blood sugar levels regularly during fasting days.
Remember, it’s important to consult with a healthcare professional or a nutritionist for personalized dietary advice based on your specific health conditions and dietary restrictions.
