Festivals bring people together around favourite foods, from homemade sweets to savoury snacks and family meals. Celebration need not be at odds with balanced nutrition; the opportunity is to enjoy familiar flavours while making room for a wider variety of foods.
The State of Protein & Fibre in Urban India, a study undertaken by PepsiCo India in partnership with Euromonitor International and the Indian Institute of Millet Research, found that 89% of respondents wanted protein to be easier to incorporate into familiar everyday foods. That desire for familiarity is especially relevant when food traditions are central to the occasion.
Rather than approaching festive eating with guilt or strict restrictions, consider a few practical adjustments.
1. Start well, but nourish yourself all day
A balanced breakfast can help establish a routine, but protein and fibre deserve attention at festive lunches, dinners and snack times too. Do not rely on one meal to carry the day.
2. Rethink the festive snack plate
Traditional treats can be made with thoughtful ingredients. Oats-and-nuts ladoos or chikki can offer some protein and fibre alongside festive flavour; recipes, portions and added sugar still determine the nutritional balance.
3. Keep protein on the menu
Alongside festive favourites, include dal, paneer, curd, beans or other preferred protein-containing foods. This helps make meals more varied and satisfying.
4. Add colour and fibre
Vegetable sides, salads, seasonal fruit, whole grains and pulses can sit comfortably alongside celebratory dishes. They contribute fibre and dietary variety.
5. Enjoy the occasion without compensating later
Eat according to appetite, savour favourites and return to normal eating patterns after celebrations. Skipping meals to “make up for” festive food is rarely a helpful long-term habit.
The takeaway: Festive eating can be both joyful and thoughtful. Familiar ingredients and small changes across the day can help make balanced nutrition part of the celebration.
(Dr. Ritika Samaddar, Regional Head of Dietetics, Max Super Speciality Hospital)