Janmastami 2024: Essential dietary tips for fasting on this auspicious day

(By Ms. Agnimitra Mukherjee, Community Dietitian and Nutritionist, Asian Institute of Immunology and Rheumatology)

Krishna Janmashtami 2024: Janmashtami is the celebration of the birth of Lord Krishna, an occasion of joy for millions of people around the world. One of the important aspects of Janmashtami is fasting.

On this festival, devotees usually observe two main types of fasting: Nirjala (no water) and Phalahar (a fruit and milk-based diet). Phalahar strictly prohibits the consumption of tamasic foods, meat and other non-vegetarian foods. Exclude onion and garlic from meals as they are considered tamasic and are best avoided on this holy day. Devotees avoid cereals, pulses, rice and salt. Fasting on this day is a common tradition among devotees, but it is essential to ensure that your Janmashtami fast is not only spiritually fulfilling but also healthy for your body.

• Plan your meals during the fast to include a variety of foods that provide essential nutrients. Incorporate fruits, vegetables, nuts, and dairy products to ensure you have a balanced diet even during the fast.
• Instead of cereals, pulses and rice, cementless foods like ‘Kuttu k atta’, ‘Rajgira’ (Amaranth flour), ‘Nachni’ (Bajra flour) and ‘Water chestnut flour’ (Singar ka atta) should be consumed.
• To keep your energy levels high, eat dishes like ‘Sabudana papad’, ‘Sabudana khichdi’, ‘Sabudana kheer’, ‘Sabu milk’, ‘Kuttu ka paratha’ or ‘Syama’ rice cooked in desi ghee (clarified butter) with sendha namak and ‘Talkheer’. If you are diabetic, you should check your sugar level before eating these high-calorie foods.
• Be mindful of portion size to avoid overeating. Eating smaller, more frequent meals throughout the day can help maintain your energy levels and prevent hunger pangs.
• Milk and curd are essential components of Janmashtami celebrations. During the fast, you can drink fresh fruit smoothies, sweet lassi or salty lassi made from curd and sendha namak (rock salt). Milk and dairy products are rich in protein, which helps keep you satiated and provides sustained energy.
• Fiber is essential for digestion and can help you feel fuller for longer. Include foods like whole grains, fruits, and vegetables to increase your fiber intake.
• Eat plenty of fruits throughout the day. Apples, blackberries, bananas, grapes, walnuts, almonds and dates are all good choices. These fruits not only provide nutrition, but also help strengthen the immune system.
• Fasting can cause dehydration. Drink plenty of water between meals to stay hydrated. You can also include coconut water, herbal teas, and buttermilk to maintain water balance.
• During fasting, avoid drinks such as tea and coffee because they can cause heartburn and discomfort, which can lead to headaches or a feeling of heaviness.
• To keep your digestive system healthy and prevent sluggishness, avoid fatty foods, as they can hinder digestion and cause health problems during fasting.
• Try to avoid foods with empty calories, such as fried snacks and sweets.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]

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