Eating right during Holi: What to eat and to avoid
Holi is a festival of colors, joy, and togetherness and like most Indian festivals, it also revolves around delicious food. From gujiyas and fried snacks to thandai and festive beverages, it’s easy to overindulge. However, these changes can lead to bloating, acidity, dehydration, and energy crashes. With a few mindful choices, you can enjoy festive treats while keeping your digestion and energy levels balanced.
What to Eat During Holi
Hydrating Foods and Drinks
Holi celebrations often involve long hours outdoors, making hydration essential. Include coconut water, lemon water, and buttermilk (chaas) to maintain electrolyte balance. Water-rich fruits such as watermelon, oranges, papaya, and grapes also help prevent dehydration and keep the body refreshed.
Light and Protein-Rich Meals
Starting the day with a balanced meal prevents overeating later. Foods like moong dal chilla, paneer, sprouts, or boiled chana provide protein that keeps you full for longer and stabilizes blood sugar levels.
Fiber-Rich Foods for Better Digestion
Festive foods are usually heavy, so adding fiber helps maintain digestive comfort. Include salads, fruits, oats, and whole grains like whole wheat roti to reduce bloating and support gut health.
Healthier Versions of Festive Snacks
Instead of deep-fried snacks, opt for baked or air-fried alternatives whenever possible. Choosing dry-fruit-based sweets or consuming smaller portions of traditional sweets helps control excess sugar intake without missing out on festive flavors.
Probiotic Foods
Curd, lassi, and buttermilk are excellent for maintaining gut balance. These foods help counteract the heaviness of fried and sugary items and support smooth digestion.
What to Avoid During Holi
1. Excess Fried Foods
Popular festive snacks like gujiya, pakoras, and namkeen can cause heaviness and acidity when consumed in large quantities. Moderation is key.
2. Too Many Sugary Sweets
High sugar intake can lead to sudden energy spikes followed by fatigue. Try to limit portion sizes and avoid continuous snacking on sweets throughout the day.
3. Excess Alcohol or Bhang
Festive drinks can be dehydrating, especially when combined with oily foods. Overconsumption may also cause dizziness and digestive discomfort.
4. Skipping Meals
Skipping meals before celebrations often results in overeating later. A light, balanced breakfast helps control cravings and maintain steady energy levels.
5. Unhygienic Street Food
Eating from unreliable sources increases the risk of stomach infections. Choose freshly prepared, hygienic food whenever possible.(Prernaa Singh, Bariatric, Nutrition and Fitness Counsellor, Accord Super Speciality Hospital Faridabad NCR)
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