Festive feasts, healthy treats

The festive season in India is synonymous with vibrant celebrations and irresistible sweets — laddoos, barfis, jalebis — that bring joy to every household. But behind the delicious indulgence lies a challenge: how to enjoy these treats without tipping the scales on health, especially for those battling metabolic concerns. Experts share insightful tips on navigating festive feasts with balance and mindfulness. From mastering portion control to embracing healthier ingredients and cooking methods, their advice offers a refreshing take on savouring tradition without the guilt — proving that celebration and well-being can go hand in hand.

Dr Asna Urooj, a Senior and a member of Nutrition Society of India, calls “maintaining a balanced diet” during the festive season the biggest challenge for people who are suffering from metabolic problems.

“The biggest challenge is to maintain a balanced diet during the festive season especially because of the abundance of tempting and high-calorie treats, which are prepared day in and out, including getting a feast at friends and family during visits,” said Dr Asna Urooj. Dietician Lovneet Batra attributes the high temptation for sweets to a protein deficiency in the body. “Mostly, I see that those who are protein deficient, have more craving for sweets. Nowadays, you will see that many people, because of anxiety and high stress levels, and lack of sleep lead to intense cravings for sweets,” said Lovneet Batra.

Portion control

While the celebration of festivals cannot be stopped in India, precautions can be taken to avoid overindulging in sweetness. Dr Usna Arooj calls for “portion control” and adopting a practice to prepare small quantities of traditional sweets during the festive season.

“No matter how enticing or attractive the dish or the preparation is, it’s always good for everyone to limit the size and the frequency of consumption. Enjoy small servings of all the varieties prepared. Do not cook in excess. Prepare the traditional items in small quantities for the ritual,” said Dr Usna Arooj.

Antidote to sweets

During the festive season, it is essential not to overlook the importance of including healthy, nutrient-rich foods like fruits and vegetables in one’s diet. However, this is easier said than done. Lovneet Batra is well aware of the tendency for people to overindulge in sweet delicacies during the festive season. Hence, she suggests some additions to the diet that will work as an “antidote” for the effects of sugar or inflammatory foods in the body. “One is fibre. Fibre from fresh fruits and vegetables. Try to eat at least four to five servings of vegetables a day. Try to eat two servings of fresh fruit a day. Try to add fibre from nuts and seeds. So, chia seeds, roasted flax seeds, soaked badam, soaked walnuts. These also have healthy fats, omega-3s, which consist of anti-inflammatory properties,” said Lovneet Batra. “Make sure your diet has about 75-80 grams of protein. If you eat enough protein, enough fibre, then you will be able to make informed decisions during the festive season,” added Lovneet Batra.

Along with controlling portions, people should also educate themselves about ingredients and cooking methods to gain a better understanding of their diet and monitor their health during the festive season. “Know the ingredients that you are using and know their nutritive value. Like, for every gram of edible oil, how much energy does it give? The same goes for every gram of the khoya and others,” said Asna Urooj.

Further, the Senior Professor from the University of Mysore stresses the “steaming” method of cooking for a healthy festive preparation of traditional sweets.

She said, “We have a variety of cooking methods, like we can opt for steaming and instead of deep frying, air frying, baking and minimise the usage of oil.” Dr Asna Urooj suggests including curd in diet to avoid gastrointestinal issues or indigestion due to sweet dishes during the festive season.

Healthier alternatives

To avoid the spike in sugar, there are healthier alternatives to traditional sweet dishes. Dietician Lovneet Batra calls “coconut laddoo” a healthier alternative to the boondi ladoos distributed during festivals. “So, instead of having ladoos, having maybe a sweet that is made up of coconut would be a better option. Reduce the size of the ladoos. I was talking to someone, and they said they found a really small bite-sized ladoo. So, you have one and you feel satisfied. So, portion control is important,” said Lovneet Batra.

Apart from coconut laddoos, the mindful could also enjoy aata laddoos with dry fruits in it. “If you want to substitute the ingredients, then go for coconut-based ladoo.” added Lovneet Batra.

Methi, cider & cinnamon

“Make sure you are having enough fibre. If you have diabetes, then maybe you want to add methi dana to your diet. You want to add apple cider vinegar or cinnamon in your diet. So, your sugar should be in control even if you are deviating a little bit,” said Lovneet Batra.