Navratri 2023: Importance Of Mindful And Healthy Eating

Rebekah Pais

Rebekah Pais
Oct 2023

2 min read
Navratri 2023

Table of content

As Navratri 2023, the nine-night festival of devotion and celebration approaches, it’s time to prepare for a period of fasting, spirituality, as well as joyful festivities. 

While fasting is a traditional practice during this auspicious time, it’s essential to approach it with care and mindfulness to ensure your well-being. 

This Navratri, let’s explore the art of fasting safely, infusing it with joy and vitality, and embracing healthy fitness practices to nourish both body and soul.

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The Significance Of Navratri

Hindus celebrate Navratri, a festival that spans nine nights and ten days, with great significance in Hindu culture.

The term “Navratri” originates from two Sanskrit words: “Nav,” meaning nine, and “Ratri,” meaning night. The significance of Navratri reveals itself in several ways:

1. Worship Of The Divine Feminine: Navratri is primarily dedicated to the worship of the divine feminine in Hinduism. The festival celebrates the various forms of the goddess Durga, such as Shailaputri, Brahmacharini, Chandraghanta, Kushmanda, Skandamata, Katyayani, Kaalratri, Mahagauri, and Siddhidhatri.

2. Victory Of Good Over Evil: The central theme of Navratri is the victory of good over evil. During these nine nights, believers hold that goddess Durga personally battles and defeats the demon Mahishasura, symbolizing the triumph of righteousness over Evil.

3. Renewal Of Spiritual Energy This Navratri 2023: Navratri is a time for devotees to purify their minds and bodies through prayer, fasting, and meditation. Many people view it as a chance to renew and rejuvenate their spiritual energy, seeking blessings from the goddess to attain inner strength and wisdom.

4. Cultural And Regional Significance: People across India celebrate Navratri in various ways, with each region boasting its unique customs and traditions tied to the festival. For example, Gujarat, is famous for the Garba and Dandiya Raas dances, while in West Bengal, it coincides with Durga Puja, a grand celebration of the goddess.

5. Harvest Festival: In some parts of India, Navratri also marks the beginning of the harvest season. Farmers worship their tools and equipment during this time, seeking blessings for a bountiful crop.

6. Social And Community Bonding: Navratri brings communities together through dance, music, and various cultural activities. It fosters a sense of unity and togetherness as people celebrate as well as participate in the festivities.

7. Fasting And Dietary Discipline: Many individuals observe fasts during Navratri as an act of self-purification and devotion. Fasting rules vary, but common practices include abstaining from certain foods like grains and non-vegetarian items from your Navratri Thali.

Traditions And Rituals Followed During Navratri

Navratri is celebrated with a rich tapestry of traditions and rituals that vary across regions in India. While the specifics can differ, there are some common elements and practices associated with this festival:

Navratri Traditions And Rituals

1. Goddess Durga Worship: Devotees set up beautifully decorated idols or images of the goddess in their homes or community pandals.

2. Kalash Sthapana: It symbolizes the presence of the goddess and is filled with holy water, adorned with mango leaves, and topped with a coconut.

3. Prayers And Aarti: Devotees offer prayers to the goddess, light lamps or diyas, and perform aarti (ritual of waving a lamp before the deity) during morning and evening hours.

4. Navratri Colour: The colors follow a sequence, with each day dedicated to a different form of the goddess.

5. Fasting: Many individuals choose to fast during Navratri, abstaining from certain foods like grains, onion, garlic, and non-vegetarian items from their Navratri diet for weight loss.

6. Singing Devotional Songs: Devotees sing bhajans (devotional songs) and hymns dedicated to the goddess, expressing their reverence and devotion.

7. Navratri 2023 Garba And Dandiya: In Gujarat and other parts of India, people participate in traditional folk dances called Garba and Dandiya Raas that involve rhythmic claps and the use of sticks (dandiyas) and are performed in groups.

8. Offerings: Devotees make offerings of flowers, fruits, sweets, and other items to the goddess. These offerings are considered a gesture of respect as well as gratitude.

9. Durga Puja: Elaborate idols of Durga are crafted and displayed in pandals (temporary structures), as well as cultural performances take place.

10. Vijayadashami: The last day of Navratri, known as Vijayadashami or Dussehra, is marked by the immersion or visarjan of the goddess’s idol in water bodies. This symbolizes her return to her divine abode.

What Does The Nine Day Fast In Navaratri 2023 Symbolize?

The nine-day fast during Navratri holds deep spiritual and symbolic significance in Hindu culture. It symbolizes several aspects and is observed for various reasons:

1. Purification: Individuals aim to cleanse themselves of impurities and negative influences by abstaining from certain foods and practicing self-discipline.

2. Devotion: It is believed that through fasting and prayer, devotees seek the blessings as well as protection of the goddess.

3. Respect For The Divine Feminine: The nine-day fast is a gesture of respect and reverence for the divine feminine energy that acknowledges the power and strength of the goddess.

4. Self-Control: Fasting requires self-control and discipline. By observing a fast, individuals learn to control their desires and urges, fostering qualities of patience as well as restraint.

5. Detoxification: Fasting is thought to help in the detoxification of the body. It gives the digestive system a break and allows it to rest as well as rejuvenate.

6. Spiritual Growth: Many individuals consider the period of fasting and prayer during Navratri as a conducive time for their spiritual growth and self-realization. They believe it helps them establish a closer connection with the divine.

7. Renewal: Navratri fasting is an opportunity for renewal and transformation. It is seen as a time to let go of past mistakes and make a fresh start in life.

8. Mental Clarity: Some people experience mental clarity and increased focus during fasting. It is believed that a clear mind is better able to connect with the divine and gain spiritual insights.

9. Gratitude: Fasting during Navratri can be a way of expressing gratitude for the abundance of food and resources in one’s life. It fosters an appreciation for the basic necessities that are often taken for granted.

What Does Each Colour Symbolise During Navratri?

The following list provides a commonly accepted sequence of Navratri colors and their symbolic meanings:

  • Day 1 (Pratipada): Yellow – Happiness, brightness, as well as optimism. It represents the pure and serene form of the goddess, Shailaputri.
  • Day 2 (Dwitiya): Green – Growth, fertility, and renewal. It is associated with the form of the goddess known as Brahmacharini, symbolizing devotion.
  • Day 3 (Tritiya): Grey – The color of transformation. It is associated with Chandraghanta, who embodies grace and bravery.
  • Day 4 (Chaturthi): Orange – The color of energy and enthusiasm. It is associated with Kushmanda, the goddess who brings warmth and light.
  • Day 5 (Panchami): White – This color symbolizes purity and peace. It is linked to Skandamata, the motherly form of the goddess.
  • Day 6 (Sashti): Red – Represents strength and power. It is associated with Katyayani, the fierce warrior form of Durga.
  • Day 7 (Saptami): Royal Blue – Signifies divine energy and protection. It is linked to Kaalratri, who destroys negativity and darkness.
  • Day 8 (Ashtami): Pink – This colour symbolizes love as well as hope. It is associated with Mahagauri, the goddess of compassion and purity.
  • Day 9 (Navami): Purple – Represents spirituality and enlightenment. It is linked to Siddhidhatri, who grants divine knowledge.

How To Celebrate Your Navratri 2023 At Home?

Celebrating Navratri at home can be a joyful as well as spiritually fulfilling experience. Here are some steps to help you celebrate Navratri in a meaningful way within the comfort of your home:

1. Prepare A Clean And Sacred Space: Clean and decorate a dedicated space in your home for the goddess Durga. This can be a small altar or a specific room where you place an idol or image of the goddess.

2. Inaugurate The Kalash: On the first day of Navratri, perform the Kalash Sthapana ritual. Fill a pot (kalash) with holy water, place it on a bed of rice, and adorn it with mango leaves and a coconut on top.

3. Wear The Navratri Colors: Follow the tradition of wearing the specific color associated with each day of Navratri to symbolize your devotion to the goddess.

4. Observe Fasting: If you choose to fast during Navratri, maintain a strict or partial fast, depending on your preferences and health. Some people abstain from grains, while others may have specific fasting foods.

5. Daily Pujas And Arti: Perform daily pujas and arti during the morning and evening, invoking the blessings of the goddess. Use incense, flowers, and lamps for offerings.

6. Cook Special Navratri Recipes: Prepare special Navratri dishes that are permissible during fasting, such as sabudana khichdi, chivda recipe, kuttu puri, and singhara atta recipes.

7. Navratri Katha: Consider listening to or reciting the Navratri katha (story) that narrates the legends associated with the festival.

8. Conclude With Vijayadashami: On the tenth day of Navratri, also known as Vijayadashami or Dussehra, immerse the idol or image of the goddess in water to symbolize her return to her divine abode.

Foods To Include In Your Navratri 2023 Diet

From protein-rich dairy products to gluten-free grains like buckwheat and amaranth, these choices will help you stay nourished and energized throughout the festival while observing your fasting traditions

1. Curd/Dairy Products: This dish plays a vital role in Navratri fasting, providing essential nutrients and protein. Yogurt, buttermilk, and paneer are not only delicious but also help maintain energy levels and aid digestion.

2. Dry Fruits: A nutritious powerhouse ideal for Navratri fasting. Packed with essential vitamins, minerals, and healthy fats, almonds, walnuts, and cashews offer sustained energy as well as satisfy cravings.

3. Sabudana: A staple ingredient for Navratri fasting. It’s versatile and used in dishes like Sabudana Khichdi and Sabudana Vada. High in carbohydrates, it provides a quick source of energy while keeping you full during the fasting period

4. Singhada: A nutritious and versatile ingredient commonly used during Navratri fasting. People utilize Singhada flour to make puris, parathas, and sweets, offering a gluten-free and nutrient-rich option that keeps you energized.

5. Makhana: A popular and healthy snack option during Navratri fasting. Low in calories and high in nutrients, the roasted or masala makhana recipe provides a satisfying crunch while offering essential minerals.

Health Benefits Of Fasting During Navratri

Exploring the benefits of Navratri fasting reveals not only the spiritual significance but also the positive impact on your well-being. Check it out!

1. Detoxed Body: This brief fasting period encourages the body to burn stored fat for energy, aiding in the removal of harmful substances. Additionally, the consumption of whole, unprocessed foods and increased hydration support the detoxification process, leaving you feeling rejuvenated and refreshed.

2. Weight Loss: Fasting for weight loss helps to control calorie intake and increase metabolic efficiency. With a focus on nutrient-dense, low-calorie foods, fasting can help create a calorie deficit, promoting gradual weight loss over the nine-day period. 

3. Improved Mental Health: Additionally, the sense of accomplishment and spiritual connection that fasting often brings can contribute to a sense of well-being and reduced stress levels

4. Cell Repairment: When fasting, the body shifts into a state of autophagy, where it breaks down and removes damaged cells, aiding in cellular regeneration and repair. This process can contribute to improved overall health and longevity.

5. Improved Heart Health: These changes, combined with a focus on wholesome, nutrient-rich foods, like poha for weight loss can support cardiovascular health and reduce the risk of heart-related issues

Healthy Fasting Tips This Navratri 2023

From staying hydrated with herbal teas and coconut water to incorporating nutrient-dense foods like fruits, nuts, and yogurt, these tips will help you maintain energy.

1. Have Small Portions: Opting for small, frequent portions of food during Navratri fasting can have several benefits. It helps maintain stable blood sugar levels, prevents overeating, and supports better digestion. You can sustain energy levels and promote overall well-being during the festival.

2. Have Sattvic Food: Fasting during Navratri often involves the consumption of Sattvic foods, which are pure, clean, and devoid of stimulants or processed ingredients. By embracing Sattvic diet plan during Navratri, fasting becomes not just a physical practice but also a holistic journey toward well-being and self-transformation

3. Choose Low-Fat Food: Choosing low-fat foods during Navratri fasting can be advantageous for those looking to maintain a healthier diet. Low-fat options such as yogurt, fruits, and vegetables are easier on the digestive system and may help prevent discomfort during fasting.

4. Workout: Incorporating workouts into your routine during Navratri fasting can offer multiple benefits. Moderate exercise can help maintain muscle mass, boost metabolism, and promote overall well-being. Engaging in physical activity while fasting can enhance energy levels.

5. Keep Stress At Bay: The focus on simple, nourishing foods and the spiritual aspect of the festival can provide a sense of tranquility as well as mental peace. By embracing the holistic approach of Navratri fasting, individuals often experience reduced stress and an enhanced sense of well-being.

Navratri 2023 Special Weight Loss Tips

We wish you a very happy Navratri! May the generous goddess Maa Durga brighten your life with countless blessings.

In this video, we share: Why fasting is a great way to detoxify your body and lose weight, the Top 5 mistakes people make while fasting, and the Top 7 tips to reduce weight while fasting.

Do’s And Don’t’s To Follow For This Navratri 2023 

Explore these essential Do’s as well as Don’ts This Navratri to celebrate the festival with reverence and mindfulness.

Do's And Don't's This Navratri 2023 


1. Stay Hydrated: Keeping yourself well-hydrated is crucial during Navratri. Drink plenty of water, coconut water, and herbal teas to maintain energy levels and support your overall health throughout the fasting period.

2. Healthy Snacking: Opt for nutritious and fasting-friendly snacks like fruits, nuts, and yogurt to keep your energy steady and avoid excessive hunger. These choices provide essential nutrients and help you stay satisfied during Navratri.

3. Eat Fiber-Rich Food: Incorporate fiber rich foods such as fresh fruits, vegetables, and amaranth into your diet. These foods aid digestion, promote a sense of fullness, as well as provide sustained energy, making them ideal for a balanced Navratri diet.


1. Do Not Overeat: Maintain portion control and eat mindfully during Navratri to prevent overindulgence. This helps in digestion and ensures you enjoy the festival without discomfort.

2. Avoid Sugar: Reduce your sugar intake by opting for natural sweeteners like honey or jaggery when preparing Navratri sweets. This supports a healthier diet and aligns with fasting traditions.

3. Avoid Packaged Processed Food: Steer clear of packaged and processed foods that often contain additives as well as preservatives.

Wrapping It Up For Navratri 2023

As you fast safely and celebrate with a joyful heart during Navratri, remember that this sacred festival is not just about abstaining from food but also about nourishing your body and spirit. 

Embrace the traditions, colors, as well as festivities with gratitude and mindfulness. Prioritize your health by choosing wholesome foods, staying hydrated, as well as incorporating fitness into your routine. 

May Navratri bring you not only spiritual blessings but also a renewed sense of well-being and vitality as you celebrate with devotion and good health.

Shradha’s Weight Loss Transformation: 20 Kg Gone In 120 Days

Here is a motivational story for you of Shradha’s weight loss transformation which will surely inspire you to take a step towards a healthy lifestyle. 

Fun Fact

Replace the traditional grains during Navratri with non-grain Attas. One such most popular atta is Kuttu or Buckwheat (English). As compared Kuttu (Buck Wheat) with other Navratri flours and options, it came out to be the healthiest one.

Frequently Asked Questions

What Are The Best Recipes For Navratri?

The best Navratri recipes for this year are a fusion of tradition and health, offering a delightful culinary experience while honoring fasting traditions. From classic Sabudana Khichdi and Kuttu Puri to innovative dishes like Sweet Potato Chaat and Amaranth Porridge.

How To Make Sabudana Recipe This Navratri For Weight Loss?

To make the recipe of Sabudana for weight loss during Navratri, focus on a lighter version of the classic Sabudana Khichdi. Use minimal oil and load it with fiber-rich vegetables like potatoes and peanuts for satiety.

Can I Really Lose Weight During Navratri While Observing Fasting Traditions?

Yes, it’s possible to manage your weight during Navratri by making mindful food choices. Opt for fiber-rich foods, stay hydrated, and control portion sizes. Additionally, incorporating light exercise or dance during cultural activities like Garba can help you burn calories and maintain a healthy lifestyle.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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