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Navratri Fasting Begins Monday: Expert Meal Plans, Hydration Guidance and Pitfalls to Avoid

Experts prioritize protein, hydration, and moderate activity for safe fasting.

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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

  • The nine-day festival runs from September 22 to October 2 with many devotees observing dietary restrictions.
  • Celebrity and clinical nutritionists have issued day-wise meal plans that emphasize paneer, dairy, rajgira and samak, with portion-controlled sabudana.
  • Guidance stresses steady hydration using coconut water, infused water or herbal teas, with advice to curb tea and coffee that can dehydrate.
  • Nutritionists caution against overloading on sabudana and potatoes, relying on packaged vrat snacks, and repeating the same dishes without adequate protein.
  • Devotees are urged to favor kuttu, singhara, rajgira, samak, makhana and fresh produce, explore simple vrat-friendly recipes and desserts, and consult clinicians if they have medical conditions.