Festivals often involve delicious and indulgent foods, which can make it challenging to maintain a healthy diet. However, you can still enjoy the festivities while making some mindful choices to avoid overindulging. Here are some diet tips to help you during festivals:

FOOD ITEMS	RIGHT CHOICE	QUANTITY
Snacks	Peanuts / almonds / popcorns / makhanas	1 Bowl
Starters	Tikkas / tandoors	1 Bowl
Main course	Choose Protein (paneer, chicken, fish, dal)  Saute / stir- fry / fresh cut veggies Rice-based item (plain rice, pulao) Vegetable clear soups  Whole wheat roti  Multigrain bread / whole wheat bread	1 Bowl 1 Plate  1 Bowl 1 Bowl 2 Rotis  2 Breads
Sweets	Indian Sweets – Ladoo, halwa, kheer, sheera, phirni	1 cup
Post- dinner	Jeera pani / 1 Glass hot water	1 Glass

Top Tips for Menu Planning: 

1. Start with a bowl of clear soups / fresh cut salads with lime dressing. 
2. Choose from Steamed, grilled, roasted, baked options instead of fried for appetizers / starters.
3. Prefer Multigrain bread / whole wheat bread / sourdough over white bread
4. Choose wheat rotis & steamed rice
5. Avoid refined flour rotis / tortillas.
6. Avoid coke/sweetened drinks / mock tails / cocktails – choose fresh lime water / kombucha drink / diet coke. 
7. Make sure you avoid sauces / soups that contain starch, sugar or any thickening agent
8. Chose whole wheat pasta /chickpea pasta / zoodles / soba noodles

Instructions:

1. Plan your meals:

   – Try to stick to your regular meal schedule as much as possible. Starving and skipping meals may lead to overeating later in the day.

   – Before heading to a festival or celebration, eat a balanced meal or a healthy snack to curb your appetite.

2. Portion control:

   – Enjoy smaller portions of your favourite festival foods. Try to taste a little of everything rather than overloading your plate.

   – Pick a smaller plates and utensils to help control portion sizes.

3. Stay hydrated:

   – Staying hydrated is important and drinking plenty of water throughout the day to help control your appetite and stay hydrated. Sometimes, thirst can be mistaken for hunger.

   – Limit sugary drinks and alcohol, as they can add extra calories.

4. Choose wisely:

   – Opt for healthier food choices when available, such as grilled or steamed options instead of fried foods.

   – Always start with lean protein sources like grilled chicken or fish.

   – Include vegetables and fruits as part of your meal or as snacks.

5. Avoid mindless snacking:

   – Be mindful of your eating habits and avoid constantly snacking on high-calorie items while socializing.

   – If you want to snack, choose healthier options like nuts, fruit, or yogurt.

6. Balance your treats:

   – It’s okay to enjoy some festive treats, but do so in moderation. Choose one or two of your favourite indulgences and Savor them.

   – Share desserts with others to avoid overeating.

7. Stay active:

   – Incorporate physical activity into your festival routine. Go for a walk, dance, or play games with friends and family.

   – Physical activity can help offset some of the extra calories consumed during the celebrations.

8. Limit alcohol consumption:

   – If you choose to consume alcoholic beverages, do so in moderation. Excessive alcohol can add extra calories and impair your judgment, leading to poor food choices.

9. Listen to your body:

   – Pay attention to your body’s hunger and fullness cues. Reduce and then stop eating when you feel satisfied, not when overly full.

10. Plan for the aftermath:

    – After a festival, try to return to your regular, balanced eating habits. Avoid prolonged periods of overindulgence.

Remember that enjoying festivals and special occasions is an essential part of life. It’s okay to treat yourself occasionally, but balance is key. Consulting a Nutritionist in Mumbai can help you follow these tips and navigate festivals without completely derailing your diet and overall health goals.