vrat food tips by Dietitian

Healthy fasting tips this NAVRATRI
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.
Drink a lot of water between meals.
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.
Instead of puri or pakoras (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.
Make some idli and dosa from the samak ke chawal.
Limit your potato intake (which is main food during navratri) to about twice a week.
Dishes which require the whole milk can be cooked with skimmed milk or double toned milk.
Keep drinking water, coconut water, lemonade(without sugar), herbal teas
Eat veggies like pumpkin and ghia in different form like soups and curries to fill you up with fewer calories.
Use rajgira flour to make chapattis instead of using kuttu ka atta.It’s lighter and low in calories.
 Innovative navratri recipes such as kadhi, Thalipeeth and chelas, yogurt dip,makhane or sabudana kheer. These can be made with very minimal oil and are delicious to eat too.
 Try including fresh fruits in your diet in various forms of salads, smoothies and raitas to keep up with your nutrition.
Instead of having namkeens and pakoras as snacks, have a handful of roasted makhanas or a handful of nuts like almonds, pistachios, walnuts.
Lower you’re 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
Vegetable juices made out of bottle gourd, tomato, apple and a little bit of ginger, provide mega shots of vitamins A, B and C, serving as antioxidants to prevent cancer.
Keep your portions under control.

Flours & grains allowed for Navratri fasting
Singhare ka atta (water chestnut flour)
Kuttu ka atta (buckwheat flour)
Rajgiri ka atta (amaranth flour)
Foods to be avoided for Navratri fast:
Onion and garlic are strictly avoided. If you find any recipe in a food blog which has onion and garlic then skip adding them. So most vrat recipes make use of curd and ginger.
No lentils and legumes.
Common salt is not used and instead rock salt or sendha namak also called as upvaas ka namak is used.
Turmeric (haldi), asafoetida (hing), mustard (sarson or rai), fenugreek seeds (methi dana), garam masala and dhania powder (coriander powder) are not allowed.
Alcohol and non-vegetarian food is strictly NO during this holy period.
Flours and grains not allowed for navratri fasting:
Rice and rice flour
Wheat flour or atta
Maida (all-purpose flour)
Sooji (rava or semolina)
Besan (chickpea flour or gram flour)
Foods to be taken:-
Fruits, Vegetables, Sabudana, Kuttu ka atta, rajgira atta, swaang ke chawal, potato in moderation, milk, curd, paneer, juices, milkshakes, nuts and raisins, tea and coffee.

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