Navratri is a special time for many Hindu families in Mauritius. It is a period of prayer, devotion and reflection, and for many people, fasting is an important part of the celebration. But have you ever stopped to think about what happens to your nutritional intake during these nine days?
As a registered dietitian, I believe we can respect our religious and cultural practices while also paying attention to our nutritional needs. The two do not have to be in conflict. Fasting practices during Navratri vary from one person and household to another. Some people may consume fruits and milk during the day, while others follow specific dietary restrictions or have their main meal in the evening.
There is no single way everyone observes Navratri. However, one thing remains important: what you eat during your fasting period still matters. Let’s look at some nutritional considerations and practical ways to nourish your body during Navratri.
1. Fasting does not automatically mean eating a balanced diet
One common misconception is that eating less frequently automatically means eating healthily. In reality, it depends on the foods you choose, the portions you eat and how you organise your meals. For example, a day spent eating mainly sweet flour based or rice based preparations or any other sweets may provide plenty of energy but not necessarily enough protein, fibre or variety.
On the other hand, meals that include a combination of permitted protein sources, vegetables, fruits and suitable carbohydrate sources can help you meet more of your nutritional needs. The goal is not to make your fasting meals perfect. It is to make the most of the foods available to you within your individual fasting practices.
2. Pay attention to protein
Protein is essential for maintaining muscle, repairing body tissues and supporting many important functions in the body. During Navratri, some people reduce or avoid foods they would normally rely on for protein, such as meat, fish, eggs or certain legumes. Depending on the fasting rules followed, this can make it more challenging to meet their needs.
So, what can you do? Depending on the foods permitted during your fast, you may be able to include:
Milk and yoghurt.
Paneer or other suitable cheese.
Nuts and seeds.
Other permitted protein-rich foods.
Try to include a source of protein in your main meals rather than relying mainly on starchy foods. Your individual protein requirements will depend on factors such as your age, activity level and health status. People with certain medical conditions may need specific advice about their protein intake.
3. Do not forget fibre
Fibre supports digestive health, helps maintain regular bowel movements and contributes to satiety. When your usual eating pattern changes, it is easy to consume less fibre than you normally would, particularly if your meals consist mainly of refined starches, fried foods or low-fibre snacks. Fortunately, there are simple ways to improve your fibre intake during Navratri. Depending on your fasting practices, consider including:
A variety of fruits rather than relying on fruit juice alone.
Vegetables prepared in ways that fit your dietary restrictions.
Nuts and seeds.
Whole or minimally processed carbohydrate sources that are permitted during your fast.
Remember that fibre intake should increase alongside adequate fluid intake, unless you have been advised to restrict fluids for medical reasons.
4. Choose your carbohydrate sources wisely
Carbohydrates are an important source of energy for the body. You do not need to fear them or eliminate them to eat well during Navratri. What matters is the overall balance of your meals, your portion sizes and the types of foods you choose. Some traditional fasting foods are naturally rich in carbohydrates. Potatoes, sweet potatoes and tapioca, for example, can provide energy, but meals based mainly on these foods may lack other important nutrients. Where your fasting practices allow, combine carbohydrate sources with protein-rich foods, vegetables or fruits.
You can also vary your cooking methods. Boiling, steaming, baking and grilling are useful alternatives to deep-frying, although fried foods can still be enjoyed according to your preferences. The idea is not to label any particular food as good or bad. It is to create more variety and balance across your day.
5. Hydration matters, too
Have you noticed that you sometimes focus so much on what you can or cannot eat that you forget about drinking enough water?
Hydration deserves attention, especially in Mauritius, where hot and humid weather can increase fluid losses. If your fasting practices allow fluids, drink water regularly throughout the day rather than waiting until you feel very thirsty. Water is generally a good choice. Other suitable fluids may contribute to hydration, but be mindful of drinks that contain large amounts of added sugar.
If your fast includes periods without water, pay attention to how you feel and hydrate adequately during the permitted periods. Do not ignore symptoms such as dizziness, unusual weakness or confusion. People with conditions that affect fluid balance, including certain kidney or heart conditions, should follow their healthcare professional’s advice on fluid intake.
6. Avoid the trap of eating too little during the day and too much later
When you eat less frequently than usual, you may feel extremely hungry by the time you break your fast. This can make it tempting to eat quickly or consume a large amount of food in one sitting.
If this happens to you, try not to blame yourself or assume you lack willpower. Your hunger may simply be a response to having eaten less than your body needs earlier in the day. Where your fasting practices allow, plan satisfying meals and snacks around your permitted eating times. Include a combination of foods that provide energy, protein and fibre.
When breaking your fast, take your time, eat comfortably and give yourself permission to respond to your hunger and fullness cues. There is no need to compensate for eating by restricting yourself further the following day. A more balanced and flexible approach can help you maintain a healthier relationship with food.
7. What if you have diabetes or another medical condition?
This is particularly important. Fasting can affect blood glucose levels, hydration and medication requirements. For someone living with diabetes, the risks will depend on their treatment, glucose control, fasting pattern and other individual factors.
A review of dietary advice during Navratri fasting highlights the importance of considering individual fasting practices and providing appropriate medical and nutritional guidance for people with diabetes. If you have diabetes, kidney disease, a history of disordered eating or another condition that may be affected by fasting, speak to your healthcare professional before changing your eating pattern.
According to a study carried out by Gupta L et al., 2017, a large number of people with diabetes follow Navratris fast irrespective of its health implications, often without proper education and medical advice. Do not adjust or stop prescribed medication on your own. Your doctor and dietitian can help you understand the potential risks and discuss an appropriate plan. Fasting may not be suitable for everyone, and your health should not be put at risk.
8. A few simple reminders for Navratri
You do not need an elaborate meal plan to make thoughtful food choices during this period. Here are a few things to keep in mind:
Think about variety. Include different foods from the groups permitted during your fast.
Include protein where possible. Do not let your meals consist mainly of starches.
Make room for fruits and vegetables. Choose options that fit your fasting practices.
Pay attention to hydration. Adapt your fluid intake to your fasting pattern and medical needs.
Listen to your body. Persistent dizziness, marked weakness or other concerning symptoms should not be ignored.
Let go of food guilt. There is no need to feel guilty for enjoying traditional foods or to compensate for what you have eaten.
Most importantly, remember that nutritional needs differ from one person to another. What works for your family member may not necessarily work for you.
Nourishing yourself is part of caring for your health
Navratri is a time that holds deep meaning for many people. Nutrition advice should respect that meaning rather than make people feel that they must choose between their beliefs and their health. You can observe your fasting practices while still paying attention to the variety, balance and adequacy of your food intake, within the limits of your individual circumstances. And if you need support, there is nothing wrong with seeking professional advice.
Looking for practical food ideas during Navratri?
At NutriSmart, we believe nutrition should be practical, evidence-based and adapted to real life. We created a free NutriSmart Navratri booklet to share practical ideas for nourishing meals during this special period.
Download your free NutriSmart Navratri booklet here.
Wishing you and your family a meaningful and blessed Navratri.
With Love,
Yovanee Veerapen, RDN and Founder of NutriSmart Consultancy Ltd.