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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
During the span of 9 days that is dedicated to the worship of goddess Durga, many people observe fasting. While fasting, they cut down on certain food items, primarily grains and non-vegetarian foods. This way, they are unable to fulfil their protein intake. So, we have compiled a list of foods that one can eat during their fast and maintain their energy levels.
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Incorporate dairy products such as yoghurt, milk, and paneer (cottage cheese) into your diet. These are rich in protein and versatile enough to use in various recipes.
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Almonds, walnuts, peanuts, and chia seeds are excellent sources of plant-based protein. Snack on them or add them to your smoothies and desserts.
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Amaranth, also known as rajgira, is a pseudocereal that is high in protein. It can be used to make rotis, porridge, or even energy bars.
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Buckwheat flour is another protein-rich option that is often used to make puris or parathas during Navratri. Combine it with yoghurt for a satisfying meal.
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While sabudana itself is not very high in protein, you can enhance its protein content by adding roasted and crushed peanuts to dishes like sabudana khichdi or sabudana chivda. Peanuts not only contribute to the protein intake but also provide a delightful crunch and flavour to the meal.
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Blend together fruits like bananas, dates, and almonds with yoghurt or milk for a protein-rich and energy-boosting smoothie.
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One can also consider including whey protein and plant protein powders in the diet as they do not contain any non-vegetarian protein source and are excellent for improving the protein quality of the diet.
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Peanut butter, almond butter and walnut butter are other excellent options. However, opting for unsweetened ones without added salt or sugar is suitable for fasting rituals.
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Maintaining a balanced diet during Navratri fasting is essential to ensure you get an adequate intake of protein and other nutrients. Experiment with different recipes and meal ideas to make your Navratri fasting experience both nutritious and delicious.
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