Blog | Category | Foods during fast
  • FASTING DURING PREGNANCY

    In Foods during fast On 26 October 2018

    Indian is a country with diverse traditions and cultures. Another important fact is that, every cultural and ritual celebration comes with the observation of fast. Though observing fast can be beneficial when done the right way, they can be harmful for women when observed during pregnancy. Some fasts can be foregone, some are mandatory to be followed even when a woman is pregnant. One such fasting ritual is the karvachauth fast. These fast starts with a meal in the early morning hours before the sunrise and ends with the next meal after the sunset in the wee evening hours, with even no water consumed within this time. To avoid any complications, pregnant women can observe the fast with minimum food quantities allowed. The karvachauth fast can be made a cake walk for these women by following a simple diet regimen and some precautionary measures. EARLY PREPARATIONS: Talk to your doctor – If you wish to observe the fast, do talk to your doctor to check if there are no complications involved and it is safe for you. Listen to your body – even after the doctor has said yes, do listen to your body and check if your body can bare long such long fasting hours without complete meals. DIET REGIMEN: Upon waking up – 1 to 2 glasses of luke warm water. It is better absorbed by the body. Within 15 minutes – 3-4 dates. Full of energy, nutritious and abundant amount of sugar present will keep you high on energy for longer hours. Breakfast – Within 1.5 hours, take a huge bowl of fruits for breakfast. Mix your choice of fruits. But do not mix too citrusy and sweet fruits together. Do add banana, it is a complete meal and will help you stay fuller and energetic for longer. Do add a mixture of seeds to this meal. (melon, sunflower, flax, chia, pumpkin). These seeds are nutritious, loaded with fiber, they help you stay energetic and keep mood swings at bay, maintains your blood sugar levels stable when mixed with fruits. Mid- morning meal – A must meal with many options available. Lemon water with sugar, black salt, salt, cardamom powder and 2-3 saffron strands. Tender coconut water and the coconut. Handful of cashews along if very hungry. Lunch – A large bowl of fruits same as breakfast. 1.5hrs post lunch – a tall glass of milk with 2tsp of homemade of organic gulkand. The gulkand added will take care of your acidity and soothe the digestive system. Evening meal – Amaranth (rajgeera) or peanut laddu or chikki. A good and complete meal to control your hunger pangs. The laddu or chikki preferred homemade with using organic jaggery. Dinner – Break the fast with a small portion of Indian sweet preferably homemade. Do not go overboard on sweets as you still have a meal to go. Overstuffed stomach will only leave you feeling uneasy. Do not opt for any fried and heavy foods like poori, kachori or paratha in this meal. Such a meal can leave you with disturbed sleep, upset stomach and tired body the next day. Opt for simple homemade food like dar, rice, roti and sabzi. Add ghee to this meal to soothe your stomach, healthy gut and better bowel movement. Add a small portion of homemade pickle, to get your blood pressure levels stable. Do not eat out or order in this meal, as after long fasting hours, your body does need freshly prepared nutritious food and the outside food may be readily made, loaded with unhealthy fats and spices with no complete nutrition. Bed-time – ½ cup of warm milk with a pinch of nutmeg powder for restful sleep. SOME TIPS TO HELP BETTER: Stay hydrated. Keep sipping water throughput the day. Fluid intake can be increased by coconut water, lemon water, butter milk and fruit infused waters. No raisins on this day as raisins cause loss of water from the body leaving you more hungry and thirsty. Do not starve. It should be a point to take meal every 2 hours. Frequent meals should be taken if hungry. No plain milk as it can elevate acidity symptoms when fasting. The fruit bowl in lunch can be swapped with sabudana khichdi, samak rice, kuttu flor cheela or makhana kheer. Do break the fast if not able to follow or feel uneasy anytime of the day. The fast can again be ended with khichdi or dal rice. HAPPY AND HEALTHY KARVACHAUTH TO ALL THE MOTHERS TO BE!!!

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  • TIPS FOR HEALTHY NAVRATRI FASTING

    In Diet during navratri On 01 October 2019

    Navaratri fast is observed for 8 or 9 days and the food consumed during the fast is nutritionally rich and helping your detoxify. While the food consumed during the fast can help your body rejuvenate, wrong eating patterns followed can mess up the digestive system and devoid your body of all the nutritional benefits. A few tips to for healthy eating patterns during Navaratri: Start you day with warm water and a seasonal fruit. Starting your day with water will help your body detoxify and the fruit will give instant energy to your body. Prefer eating home cooked meals. The vrat thali and combo available at the restaurants may look tempting to you but is not tempting your stomach. As he food items prepared at restaurants are fried in refined and re-used oil, low on nutrition and too high in calories. Do not use refined for frying and cooking at home. Chose fileted or cold pressed oils or ghee in moderate quantities. Do not consume your fried in fried form. The fast observed is to detoxify your body. The fried foods are burdening your stomach and liver with lot of fat to digest and absorb. Do avoid desserts. The sugar is only adding to the empty calories without any nutrition and feeding the wrong bacteria in your gut. If you crave for dessert, you can opt for fruits in the form of fruit raita or fruits mixed with seeds in milk. Consume good amount of fruits throughout the day. The natural sugar in the fruits will make sure there is constant supply of energy without letting you feel weak. Make a juice of mixed seasonal vegetables as a morning or mid-morning meal.  The raw vegetables will provide your body with all the vitamins and minerals and good digestive enzymes. Stay hydrated throughout the day. This will help your body throw away all the toxins. And, sipping water throughout the day will keep the unnecessary hunger pangs away. Add proteins to your diet in every meal. This will keep you high on energy, fuller for longer and meals rich in carbohydrates without proteins will add to the inches on your waist. Protein can be added in the form of protein, nuts, seeds, amaranth, curds. If you suffer from acidity then you should take small and frequent meals, avoid fried and spicy foods and consume a small piece of jaggery after all the main meals. Do continue with your regular exercise and routine. Mental detoxification is also equally important and can be achieved by meditation, pranayama, workout, brisk walk in open air and most importantly staying away from screen as much as possible.   HAPPY AND HEALTHY NAVARATRI !!!

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  • THE GOOD RAW BANANA

    In Child nutrition On 12 July 2018

    Bananas are a super fruit. Easily available everywhere, easy to eat, easy to digest, instant glucose and energy providers, suitable for everyone right from 6 month old to all age groups.             Where yellow ripen bananas are have all the qualities of being called a super fruit, the raw form of this fruit also comes with a host of nutritional benefits. Where raw bananas are mostly dejected for their unsweet taste, sticky texture and the efforts in peeling, these are mostly consumed cooked and are used in various cuisines to make mouth-watering delicacies. Some of the health benefits of the nutrients present are listed below: Good source of resistant starch – This starch works more like fiber. This kind of starch in the diet, reduces the risk of diabetes by aiding in blood sugar control, reduced fat storage, improved insulin sensitivity, lower triglyceride and plasma cholesterol concentrations preventing heart disease. Good source of fiber – 1 cup serving of boiled raw banana provides 3.6gms of fiber. Essential for proper functioning of the digestive tract and bowel movement, reduces cholesterol. Ensures both digestive and heart health. Aids in weight loss. Potassium – 1 cup serving provides 531mg of potassium. Potassium aids in muscle movement, builds stronger bones, boost metabolism, proper functioning of the nerves, purification of blood by kidneys. Since potassium is a vasodilator, ensures blood pressure levels in check. Powerhouse of vitamins and minerals, facilitates absorption of essential minerals and nutrients, especially calcium. Vitamin B6 – plays an important role in more than 100 enzymatic reactions in the body. Necessary for formation of haemoglobin. Also aids in blood sugar control. A good source of pectin which helps relieve constipation problem. Probiotic bacteria – these feed the friendly and beneficiary bacteria in the gut and the short chain fatty acids present is important for digestive health. My Favorite recipe is RAW BANANA FRY: Ingredients: Raw banana, oil, mustard seeds, cumin seeds, split black gram, salt, pepper powder, turmeric powder, red chilli powder. Procedure: Wash and peel and raw banana and slice them. Coat them with salt, chilli powder, pepper powder and turmeric. In a non-stick pan add 2tsp oil, add mustard seeds, split black gram, cumin seeds, and add the coated banana to this. Sprinkle some water and let it cook covered for 10 minutes. Cook opened for 2 minutes. Enjoy this with roti, rice and dal and a side sabzi.

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Ambika Niranjan

Nutritionist / Dietitian in Sec 119, Noida, India 

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true.  For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin. My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence. I have completed M.Sc and Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects and also Post Graduate Diploma in Clinical Nutrition in Clinical nutrition and Dietitics A nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity.  Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues.  You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 
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