Overview

• Celebrity nutritionist Rujuta Diwekar spotlights four staples for smarter fasting: rajgira (amaranth), cashews, bananas and legumes/sundal.
• Dietitian Amreen Sheikh urges fibre-rich choices like sweet potato, pumpkin, raw banana, buckwheat, amaranth, fruits and nuts to curb constipation and steady blood sugar.
• Cardiologists say fruits, nuts, buckwheat and amaranth align with heart health, while deep-frying and heavy preparations negate benefits.
• Practical advice centers on pairing starches with protein, keeping portions in check, prioritizing hydration, and skipping processed or overly sugary-salty ‘vrat’ snacks.
• Chefs promote clean-eating swaps such as samak, makhana, grilled or roasted dishes and air-fryer recipes to keep festive meals light yet satisfying.