On 11 Oct, 2025, Seniors Today hosted their weekly Health Live webinar with a senior Dietician and Nutritionist, Ritu Dhodapkar who spoke on and answered question about Festival Diet for Seasons.
About Rutu Dhodapkar:
Rutu Dhodapkar is a clinical dietitian at P D Hinduja Hospital and Medical Research Center. She has over two decades of experience. She specialises in dietetics and therapeutic nutrition management. She has certifications in bariatric nutrition and diabetic education.
- Earlier, during the festive season the compliance of the individuals to strict diet plans used to decrease. But nowadays the people too have become diet conscious which is where we step in to help modify their diets to help them stay healthy and enjoy the festival season.
- Despite the festive season, your body still requires your daily dose of proteins, carbohydrates, fats, fibre, etc ie your body, despite the festivities requires a balanced diet and a healthy plate.
- A healthy diet includes proteins, fibre, omega 3 fatty acids. This means that you have to include fruits like banana, apple, muskmelon, avocados, berries, pineapple, seasonal fruits, etc. The quantity needs to be modified in case you’re a diabetic patient or are a patient with a renal condition or allergies.
- Dairy products are also very important. Low fat milks, butter milk, yogurt should be included in your diet- they add on to your probiotics.
- Vegetables should be consumed in a healthy amount- these are rich in fibres, they also give you vitamins and minerals together.
- Pulses and legumes need to be added. Spices also play an important role- such as cumin, salt, ginger, pepper, fennel. A small pinch of all these spices in a pinch amount can have great health benefits.
- Your hydration status is very important. You can maintain your hydration status by alternatively consuming coconut water, sugarcane juice, fruit juices, ginger juice, herbal tea, and milkshakes. If you’re diabetic you need to take care of your hydration by avoiding coconut water and sugarcane juice and taking hot liquids instead.
- If you’re non vegetarian, you can take egg whites, chicken, and grilled fish.
- Seeds and dry fruits play a very important role since they carry a good amount of minerals and vitamins, including omega 3 fatty acids in them as well.
- Oil- you can have olive oil, sunflower oil, mustard oil, even ghee is also allowed however the quantity should not exceed 1- 1 1/2tbsp.
Things that need to be avoided include:
- Refined food items
- Canned goods and food items and juices
- Cabbage, cauliflower, sprouts, kidney beans, chickpea need to be avoided only by people who have gastric and digestive issues or issues with acidity
- Milk and milk products need to be avoided by people who are lactose intolerant
- Avoid full cream
- Condensed milk is very high in sugars, therefore needs to be taken in moderation
- Excessive spicy food items, eg red and green chillies. This causes acidity, bloating
- Drinks such as packaged drinks and juices, canned soups, alcoholic beverages, sweetened beverages, carbonated drinks. Caffeine should be avoided at night
- Palm oil and butter
- Trans fat
- Bakery products and processed foods- not in excessive amounts
- Junk food items made with refined flours
- Refined sugars, artificial sweeteners
Limited quantity and moderation is advised
Some tips for a healthy diet:
- Every meal that you consume should on aim at proteins and fibres
- Colourful meals and plate need to be prepared and consumed
- Stay active and do some form of exercise- walking, gyming, dancing, etc.
- Stay connected with your family and friends
- Set goals for yourself to achieve- these can be personal, professional
- Go for regular health screening and check ups
- Always try to stay happy and appreciate the people who are with you and helping you out
- Do not skip any meals
Some tips to maintain your diet and a healthy diet during the festive season:
- Eat a salad before you leave for a party- this not only helps you reach satiety earlier, but also ensures that you’ve had your fibre intake well in advance
- While taking chat, instead of fried base, try replacing it with a baked base/ good
- Stay hydrated at all times
- Choose your meals wisely when you’re going out. Decide what you want to eat and is the healthiest option for you from the variety of food and snack items available
- Chew your food properly
- Keep your after party meals light
- Do not skip your meals
- Do not eat unless you’re hungry
- Eat light before you go out and watch your portion size- both before you leave for a party and while you’re there
- Try replacing sugar with jaggery while taking or making sweets. For diabetic patients, you can also replace it with dates
- Stay regular with your exercise to enable and aid good digestion
- Plan your day before the festivities begin- this should include a good walk and a good healthy breakfast
- Start with a healthy starter, if available
- Avoid excessively salted snacks and this also includes packaged snacks
- You need to focus on mindful eating
- Time your meals and avoid heavy food items late at night
