Diwali, a festival of lights and happiness, where the whole family comes together to celebrate. Food is undoubtedly a central part of these festivities. With the abundance of sweets and rich dishes, it can be challenging to stay mindful of our health. However, we are here to give you the good news that some mindful changes and adaptations can make sure the festival spirit is not affected. Sweats, savory and fried foods can still be enjoyed by following these 7 tips for a healthier Diwali.
Home-made sweets over store bought
Sweets are certainly a centerpiece on the table during festive days. How about we replace store-bought sweets with some homemade traditional ones to make our treats healthier and more personalized? Store-bought sweets are often rich in sugar, artificial colors, calories, preservatives, and more. This Diwali, try a homemade sweet to add both light and health to your family’s celebrations.
Dry fruits for home and dry fruits for gifting
How many boxes of soan papdi and jalebi have you received this Diwali, and how many have you gifted? Now, for a moment, imagine switching these with dry fruits and nuts—almonds, dates, pistachios, raisins, and walnuts, to name a few. Isn’t this a better option any day? These wholesome snacks are not only rich in healthy fats, fiber, minerals, and vitamins, but they also make a beautiful and thoughtful gift while looking fabulous on a decorated plate.
Never forget the water
When the house is filled with people and you’re busy running around, a small task like drinking enough water can easily be overlooked. Water plays a crucial role in regulating metabolism, maintaining a healthy weight, flushing out unwanted toxins, and supporting good digestion. So, try to have 6–8 glasses of water every day, even in the form of herbal teas, juice, or tender coconut water.
Learn to say NO
Portion control and regulating your intake is something only you can manage. No one can monitor your intake better than you. Make sure not to overeat, and don’t hesitate to say ‘NO’ to that extra scoop of ice cream or hot gulab jamun at a relative’s house. Remember, saying no doesn’t mean you respect them less; it just means you respect your body more.
Plate your meal like a pro
Let’s divide the plate to 4 parts – When plating a meal, always start with greens and fiber, filling a quarter of your plate. Proteins should take up the next quarter of your plate (such as legumes, pulses, sprouts, or meat), next quarter or a bit more than it can be reserved for the starch or carbohydrates of the day (roti, rice, or potatoes). The final quarter can include a probiotic like curd or yogurt, or some fruit. Keep sweets occasional, ideally once a day and after a meal, to avoid a high glycemic load.
Snacks and savories can be baked too
Many traditional Diwali snacks like samosas and chaklis are deep-fried. This process adds extra calories and unhealthy fats to an already processed ingredient. How about we try and make it healthy? Try baking or air-frying these snacks instead of deep frying. This method reduces the fat content while still delivering that delightful crunch. To give you a comparison, a deep fried samosa of 50g can give about 250K.cal, while a baked or air fried samosa of the same size can give 70-80K.cal. Look at the difference yourself.
Add in seasonal fruits and vegetables to the diet or for snacks
Diwali arrives at a wonderful time of year coinciding with the harvest season for many nutrient-rich fruits and vegetables, such as pomegranates, oranges, spinach, and carrots. These foods are packed with vitamins and antioxidants. Try incorporating them into your dishes or meals to add a health boost to your festive feasts.
A small step and a small change can benefit your health while also keeping the sprit of the festival high. This year try celebrating Diwali while prioritizing your health. Enjoy the season with family and friends, savoring both tradition and wellness.
References
- “ICMR Dietary Guidelines for Indians.” Indian Council of Medical Research, National Institute of Nutrition, 2011. Link
- “Mindful Eating and Portion Control.” Academy of Nutrition and Dietetics, 2019. Link
- Aune, D., et al. (2017). “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer, and all-cause mortality.” International Journal of Epidemiology, 46(3), 1029-1056.
- Slavin, J. L. (2013). “Fiber and prebiotics: mechanisms and health benefits.” Nutrients, 5(4), 1417–1435.
- Lichtenstein, A. H., et al. (2015). “Dietary fat guidelines and cardiovascular disease.” Journal of the American College of Cardiology, 66(13), 1538-1548.
