Diwali Indulgence

Sweets and snacks are an essential part of the Diwali celebrations and make the festive season even more memorable. However, they do tend to take a toll on one’s health. Here are a few tips you can follow this season to keep hale and hearty.

www Sweets made at home with refined cereals, like maida, rice flour, sooji (rawa) can be substituted with whole grains, like whole wheat, bajra, jowar, nutritious cereals, like ragi (nachni) and even soybean and dals can be used in lieu of besan. 

www Almonds (badam), walnuts (akhrot), flaxseeds (alsi) can be used as it is or can be incorporated in sweets in limited quantities, as these are rich in Omega 3 fatty acids and other vital nutrients. Omega 3 fatty acids have numerous health benefits. Restrict the intake of other dry fruits, as they are full of fat and high intake can lead to increase in total and bad cholesterol levels. 

www Sugar can be avoided and substituted with dates (khajoor), which have nutritional benefits.  Sugar provides empty calories, does not have any nutritive value and excess consumption can lead to weight gain.
www Cut down on ghee and butter. Use limited quantities of refined oil and use methods, like steaming or roasting, rather than deep frying.

www For preparing desserts/ kheer, use cow's toned/skimmed milk rather than whole milk (full fat milk).
www Sweets can also be prepared with paneer (made at home with cow's toned milk) instead of khoya, which is high in fat content.

www Indian sweets are full of fat and deep frying can make them worse. Avoid over eating them, as these can upset your digestive system. Indulgence in too many sweets and oily food items can lead to hyperacidity. Eat small quantities of high calorie sweets and snacks.

www Be careful about what you eat next couple of days to compensate for your binge. www Restrict alcohol, as it provides only empty calories, thereby adding on calories and leading to weight gain. 

www Eat a balanced diet with 4-5 meals a day, so that you do not feel like eating at odd hours and eat fiber rich foods (whole cereals, whole pulses, whole fruit, salad and leafy vegetables), which would give a feeling of satiety. This would help you in keeping away from sweets. 

www Remember to drink 8-10 glasses of water per day for normal bowel functioning. Water suppresses the appetite naturally and helps the body metabolise stored fat. 

www Also remember to exercise so as to burn those extra calories. If you do not suffer from any ailment, go for half an hour brisk walk per day otherwise follow physical exercise advised by your doctor 

 Enjoy your Diwali sweets, but make sure that that you have these in limited quantities, so as to keep your blood sugar and cholesterol levels within limits.   Dr. Swati Bhushan, Clinical Nutritionist, Fortis Hiranandani Hospital, Vashi, Navi Mumbai