Navratri Fasting 2026: 7 Vrat-Friendly Foods To Stay Energised Throughout The Day

As the first day of Navratri begins today, everyone is beginning to prepare their fasting approved diet charts for these nine days. Dt. Archana Batra, Dietician and Certified Diabetes Educator explains how fasting during Navratri does not have to be about spending the whole day hungry and feeling exhausted at the same time. What you eat during your fasting period is really important to determine your energy levels throughout the day. If you rely on fasting snacks such as Sabudana tikki, or fried potato, and sugary drinks, these 7 Vrat-Friendly foods will give you protein and enough fibre to sustain your energy on your fasting day.

7 Vrat-Friendly Foods To Stay Energised Throughout The Day

Relying on Sabudana tikkis, and potato snacks may be part of your traditional fasting diet, but they don;t provide enough protein and fibre, which is the exact reason why your energy levels steep so down, and you feel sleepy throughout the day. Try these 7 vrat-friendly options to manage your hunger and energy throughout the day. 

1. Fresh Fruits

Adding fresh fruits such as apples, oranges, papaya, kiwi, guava etc. to your diet are a convenient way to add fluids, carbohydrates, fibres, minerals and vitamins to your diet. You can also consider fruit options varying on the availability and your dietary requirements. If you pair fruits with a handful of nuts, it can make your snack even more fulfilling, giving enough protein as well. Do not forget to eat the fruit as a complete food rather than in juice structure; in this way fruits carry more fibre.

2. Add Protein Rich Foods

Having enough protein in your diet is the talk of the town. The traditional fasting options neglect protein, therefore it is really important to add protein. Milk, curd, paneer, nuts, seeds and some allowed legumes can be introduced to space the protein out during the course of the day depending on the rules of fasting.

3. Add Enough Micronutrients To Your Diet 

Another element that is frequently overlooked is that of the micronutrient. A meal primarily made up of a carbohydrate-based fasting food item doesn't necessarily guarantee adequate iron, calcium, B vitamins and so on. 

• Vitamin A & Beta-Carotene: Carrots, sweet potatoes, spinach, and kale.

• Vitamin C: Citrus fruits, bell peppers, strawberries, and broccoli.

• Folate (B9): Leafy greens, beans, and lentils

It is recommended that each meal treat it as a mixture of a permitted carbohydrate, a source of protein, vegetables or fruit and a small amount of healthy fats. Fasting should imply a change in the eating patterns as opposed to a total halt.

4. Add Nuts And Seeds For Healthy Fats 

Adding healthy fats to your diet will help to satiate hunger and keep the meals balanced. Almonds, peanuts, pumpkin seeds, chia seeds can be added to curd, fruit bowls, to make the meal more fulfilling and healthy. Here, maintaining a portion size is very important, nuts and seeds are energy-dense, so modest serving is ideal during fasting.

5. Hydration Is Equally Important 

Thirst is the biggest source of energy-drip during your fasting period. Therefore, keeping enough fluids by your side is really important. Plain water should be your main source of hydration. You can also add coconut water, and lemon water if you need some variations.

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6. Amaranth And Buckwheat Flours 

These traditional fasting flours are packed with complex carbs, iron, and amino acids that provide a steady, long-lasting release of energy rather than a quick spike and crash. You can make a thin kuttu pancake or amaranth kheer with jaggery as a sugar alternative. 

7. Barnyard Millet (Samak Ke Chawal)

Unlike heavy grains, samak is a light, fibre-rich millet that acts as a great substitute for regular rice. Cook a comforting Samak Rice Khichdi or Pulao paired with a bowl of chilled, comforting curd. 

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Conclusion

With Dt. Archana Batra’s guidance you can aim to approach fasting with a thoughtful combination of foods rather than simply eating less. With balanced meals, adequate hydration and sensible planning, you can make your Navratri fasting routine more manageable without relying on sabudana tikkis and sugary treats. 

(Image Credits: Pinterest)

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