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As Navratri Begins, Experts Share Meal Plans, Ingredient Guides and Health Warnings

Pre-festival guidance prioritizes hydration, protein-rich satvik foods, moderate exercise.

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Grains to add to Navratri diet for nutrition and protein
Often, vrat meals include potatoes and sabudana, both of which are high in carbs.
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Overview

  • With the nine-day fast starting September 22, nutritionists published 5–7 day meal plans to keep devotees nourished and energized.
  • Clinicians advise complex carbs like rajgira and samak, protein from paneer and dairy, and healthy fats from ghee, nuts and seeds to stabilize blood sugar.
  • Hydration tips favor infused water, coconut water, herbal teas or lemon water instead of dehydrating tea or coffee.
  • Common pitfalls flagged include overreliance on sabudana or potatoes, skipping protein, treating packaged ‘vrat-safe’ snacks as healthy, and failing to rotate ingredients.
  • Festival coverage highlights vrat-friendly recipes and sweets, gentle activity such as walking or yoga with Garba in moderation, and cafés offering drinks sweetened with jaggery or dates and plant-milk options.