Overview

• India Today reports that common vrat menus skew toward fried, starch-heavy items, with nutritionists urging balanced meals, portion control, and mindful eating to preserve energy and digestive benefits.
• Dietician Vidhi Chawla cautions that sabudana is largely starch with minimal protein or micronutrients, noting risks of weight gain and acidity when fried or overconsumed, especially for people with diabetes, hypertension, obesity, or heart disease.
• Celebrity nutritionist Rujuta Diwekar recommends four additions for fasters, especially women: rajgira for iron, cashews for magnesium, bananas for vitamin B6, and sundal (legumes) for amino acids.
• Free Press Journal details a new 7-day Navratri plan from Dr Nidhi Chaudhary featuring makhana, paneer, buckwheat or singhara chillas, yoghurt, fruits, soups, and salads, which she says can help some lose 2–3 kilos in the first week.
• Healthy swaps promoted across the guidance include kuttu or singhara rotis or cheelas over pooris, roasted makhana and nuts over fried snacks, paneer or yoghurt for protein, and light fluids such as buttermilk, coconut water, and herbal teas, with recommendations to seek medical advice when needed.