Guilt-free Indulgence: Expert Tips For Managing Sugar and Fried Foods During Festivals

As the festival of lights is approaching, there is already an air of excitement in families. We remember to clean our houses, buy new clothes and prepare sweets, snacks and savoury items for festivals, but we tend to throw caution to the air while consuming them. Sweets and snacks are, no doubt, the life of any festival, but we can learn to enjoy them in the right balance without disruption to our digestive system. When adults follow mindful eating, children will naturally emulate them.

A Sweet Celebration with Balance

Traditional Indian sweets are rich in sugar, ghee, and refined flour. These ingredients give an instant burst of energy but can also lead to fatigue or mood swings once the sugar levels drop.

"To manage this, serve smaller portions and pair the sweets with protein or fibre sources like milk, curd, or nuts. This helps the body absorb sugar slowly and maintain steady energy levels, while reducing post-binge cravings," shares Divya Achrekar, Deputy Manager, Clinical Nutrition & Dietetics, Narayana Health, SRCC, Children’s Hospital, Mumbai.

Rethinking Festive Snacks

Some of the most popular snacks that are served during Diwali, like sev, chakli and mixtures usually contain a high amount of oil, salt and fats. Eating them in large quantities can cause acidity and bloating.

Divya Achrekar suggests, "A safer and more healthier option would be eating these snacks in lesser quantities and even preparing them at home, or baking instead of frying, so everyone can enjoy the traditional flavours while keeping their health in check."

Also Read: 3-Day Diwali to Bhaidooj Prep Diet: How to Get Your Body Ready for the Feast

Mindful Eating During Celebrations

During festivals, especially Diwali, we see food everywhere, throughout the day! While it is tempting to reach for them, you can set a specific time for meals and snacks. This will allow the body to regulate and digest the food, and control your calorie intake. Encourage everyone, especially children, to eat slowly and enjoy each bite so the satiety level is high. Listening to your own body’s signals of hunger and fullness makes a big difference to your health.

Taking Care of the Digestive System

Festive seasons can be fun, messy and chaotic. And it is very common for people to hydrate less as they get caught up in the festivities. While the food and snacks are heavy on the stomach, drinking less water can create unpleasant health experiences like bloating, acidity, dehydration, improper digestion, etc.

Divya Achrekar suggests, "Pay attention to hydration with water, buttermilk, or tender coconut water and including fibre-rich foods such as fruits, salads, and wholegrains in your meals to keep the gut healthy and balanced."

Also Read: Avocado Twists for a Guilt-Free Diwali: 3 Festive Recipes to Add a Fresh, Modern Spin to Your Celebrations

Healthier Alternatives for Guilt-Free Indulgence

Small changes in recipes can make sweets and snacks healthier. Replacing sugar syrup with jaggery or dates, using low-fat milk instead of khoya, and adding nuts or seeds for crunch are simple yet effective ways to improve nutrition.

Enjoying Diwali the Healthy Way

Divya Achrekar concludes, "This festive season, we call on everyone to enjoy a safe and healthy Diwali. Eating mindfully allows you to celebrate without guilt pangs. When children learn to enjoy festive food in moderation, they develop healthy habits for life. With a few thoughtful choices, it is possible to have bright, happy, and healthy celebrations."