navratri special Diets by Dietitian

15 -Ways To Eat Healthy This Navratri
 With the start of navratri fasting and feasting season is back again, although most of us agree that this is the right time to lose weight but somehow healthy eating a backseat for most people. Instead of fasting, most of us end up feasting on high-calorie food in these nine days. Let’s take a look at the calories you consume during navratri in one typical thali.
2 kuttu ke atta ki puris- 250 calories
½ katori samak ki kheer- 175 calories
2 pieces paneer kofta- 300 calories
1 serv aloo sabji- 190 calories
100 gm sabudana namkeens- 250 calories
Total approximate of whopping 1165 calories Yes, this is what generally people consume during one typical navratri meal.
 This Navratri, try out a low-calorie diet that also pleases your taste buds. So eat sensibly and don’t let your fasting ruin your diet.
No I am not asking you to forgo all your favourite food and just start to eat only salads but with a slight modification in traditional recipe and some menu substitution you can save lot of calories. Here are our few tips for smart eating during navratries.
 1.For those who fast all nine days, it is important to eat small meals at regular intervals.This will keep your metabolism in top shape.
 2.Avoid fried foods and include more of yogurt, smoothies, lassi and fruits which not only will keep you full but maintain the optimum fluids in the body.
 3.Instead of puri or pakodas (both fried) made from Kuttu atta, try out Kuttu ki roti, replace fried aloo-chat with boiled aloo-chat and kheer with mixed-fruit curd or flavored yogurt.
 4.If you are a foodie and want to please your palate, make some idli and dosa from the samak ke chawal.
 5.Limit your potato intake (which is main food during navratri) to about twice a week.
 6.Dishes which require the whole milk can be cooked with skimmed milk or double toned milk.
 7.Substitute sugar in sweet dish with a low calorie sweeteners or natural sugars .
 8.Keep drinking water, coconut water, lemonade(without sugar), herbal teas …as much as you can. It works as a great detox.
 9.Eat veggies like pumpkin and ghia (bottol guard) in different form like soups and curries to fill you up with  fewer calories.
 10.Use rajgira flour to make chapattis instead of using kuttu ka atta.It’s lighter and low in calories.
 11.Look out for innovative navratri recipes such as kadhi, Thalipeeth and cheelas. These can be made with very minimal oil and are delicious to eat too.
 12.Make friends with fruits this navratri. Try including fresh fruits in your diet in various forms of salads, smoothies and raitas to keep up with your nutrition.Fruits have healthysugar fructose.Seasonal fruits boosts the immunity,fibre, iron and B6 intake 2 supercharge your metabolism.
 13.Instead of having namkeens and pakodas as snacks, have a handful of roasted makhanas or a handful of nuts like almonds, pistachios, walnuts or hazalnuts.
 14.Lower your Cravings with low fat dairy. Drinking low fat milk,lassi and yogurt reduces your cravings to eat junk food Add cucumber, lauki or tomato to your yogurt to make it more filling.
 15.Exercise portion control Keep your guilt trips to minimum by practicing portion control. Choose healthy food and  keep your portions under control.

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