ON THE FAST TRACK

With the month of Shravan on in Maharashtra, and most of us taking the vegetarian route, here are simple ways through which you can balance your diet

In Maharashtra, the holy month of Shravan will be observed till September 9 this year. During this month, many observe fasts and stay away from non-vegetarian foods. Experts share that during this period, one has to be careful about what they eat and maintain a balance of their protein intake too. Protein plays a very important role in our body; it builds and repairs tissues, makes enzymes, hormones, and other chemicals.

Rasika Parab, nutritionist, Fortis Hospital, shares that as per the Hindu calendar, the month of Shravan is considered to be auspicious. “As we all know, nonvegetarian food items such as eggs, chicken, fish, etc. are the best source of protein in our daily diet, but by going vegetarian, we shouldn’t be compromising on our protein intake. One must be very tactful to include good quantity of vegetarian protein sources in the daily diet during this month,” she says.

Though there are no specific foods that need to be restricted during this month, but it is essential to consume seasonal fruits and vegetables. Jaee Khamkar, dietician, Fortis Hospital, says, “One can ensure good protein intake by having a combination of milk and milk products, soy and soy products, beans, lentils, legumes, nuts, seeds such as sesame seeds, sunflower seeds, etc., while whole grains such as quinoa are a good source of protein too.”

Delnaaz T Chanduwadia, dietician, Jaslok Hospital And Research Centre, says, “There is a certain section of people, who do not consume pulses during this month. Pulses are the most basic and widely consumed source of protein. If they are not eaten one should have cottage cheese, curd, nuts and seeds to keep up the protein intake.”

Also, milkshakes make for a good way to ensure peanuts, sago and dry fruit intake, suggests Dr Heena Ansari, nutritionist, Axis Hospital.

FOODS TO AVOID DURING THIS TIME

Chanduwadia adds that during fasting, it is important that we do not fuel our systems with junk under the pretext of fasting for most of the day. She says, “It is vital to avoid foods that are deep-fried and spicy. It’s important to consume foods that are steamed or roasted. Those having weight issues should avoid simple or refined carbohydrates, for example, sago.”

Although fasting helps detoxify our body, food items that are consumed during fasting need to be chosen carefully. Parab says, “Fried chips, sabudana wada, etc. are not healthy options, but potato bhajia with curd or yoghurt, thalipeeth with curd, rajgira bhakri, khamang kakdi, sweet potato salad, bhagar, etc. can be included. Include more of fruits, milk and milk products in this diet. Drink plenty of water and other liquids like buttermilk, lassi, milkshakes, coconut water, lemonade, etc.”

ALTERNATES TO OPT FOR

Khamkar suggests the use of sago and limiting the intake of potato and sweet potato during this time. She says, “Consume rajgir (barnyard millet) flour or water chestnut flour in the form of thalipeeth or added to milk as porridge base, instead. Replace the deep-fried potato and banana-based foods varieties, with boiled or roasted preparations. Have fresh fruits and dry fruits as fillers.”