Stay Energised This Navratri With These Nutrient-Rich Vrat-Friendly Ingredients

Last Updated:September 22, 2025, 14:58 IST

This Navratri, ensure your plate balances tradition with mindful eating to stay energized throughout the nine days of dedication and celebration.

Avoid refined sugars and fried foods for a healthier fast.

Navratri is a time of devotion, discipline, and mindful living, and what you eat during these nine days can have a big impact on how you feel. Fasting doesn’t have to mean compromise; with the right ingredients, it can support energy, digestion, and overall wellness. Nutrient-rich, vrat-friendly foods like almonds, sabudana, and buckwheat not only honour tradition but also nourish the body, helping you stay active and alert throughout the festival. By focusing on whole, wholesome ingredients and avoiding overly processed foods, fasting can become a true celebration of both spiritual and physical health.

To make fasting healthier, Ritika Samaddar, Regional Head – Dietetics at Max Healthcare, Delhi, shares her expert guidance on nutrient-dense ingredients that not only respect traditional vrat customs but also align with contemporary nutritional requirements. She recommends steering clear of refined sugars and fried foods, and focusing on natural, whole ingredients that sustain energy and overall wellness throughout the fast.

Here are some ingredients to include in your Navratri meals for a healthy and nourishing fast.

Almonds – The Perfect AM Bite

Among the most recommended ingredients for vrat, almonds stand out for their impressive nutrient profile. They provide a natural source of protein, healthy fats, vitamin E, and magnesium- nutrients that help keep you full, support heart health, and enhance energy levels during fasting. To make the most of these benefits, try starting your day with a small portion of soaked California Almonds to stay energised and satisfied for an extended period.

Sabudana – The Classic Energy Booster

Navratri is incomplete without enjoying sabudana khichdi or vada. Sabudana is gentle on the digestive system and packed with easily digestible carbohydrates, making it a great choice for a quick energy boost. Add a dash of lemon for a refreshing touch. Just keep in mind that managing portion sizes is essential to prevent feeling sluggish after your meal.

Buckwheat (Kuttu) – The Nutrient-Dense Flour

Kuttu flour is a Navratri staple, ideal for pancakes, cheelas, and other vrat-friendly dishes. Unlike refined flours, it’s gluten-free and boasts a high content of fibre, magnesium, and antioxidants. It aids digestion and provides lasting energy, making it an ideal choice for those fasting while managing their daily activities.

Samak Rice – The Lighter Grain Alternative

Missing your regular rice? Barnyard millet, or samak, is a great substitute. It’s light on calories, high in B-complex vitamins, and low in fat. Samak adds comfort without heaviness to your vrat dishes, whether prepared as a pulao or a kheer.

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Author: News18