Festive eating for Diwali

To our Diwali celebrating friends,

Diwali is almost here! From all of us at the 2kg Challenge, we wish you a season full of light, joy, good health, and time with family and friends.

With a little planning and some simple tips, you can enjoy the delicious foods of the festival while keeping your blood sugar and heart health in check.

It’s All About Balance

At each meal, try to include a colourful mix of foods:

• Whole grains and flours: Choose grains like basmati rice or millet. When making roti or chapatti (flatbread), you can use flours like besan, jowar, or ragi. These foods have fibre that helps slow down sugar in your blood.
• Vegetables: Add lots of fresh, cooked, or steamed veggies. They are full of fibre, vitamins, and minerals that keep you healthy and strong.
• Protein: Enjoy proteins like boiled eggs, chicken, chana (chickpeas), and paneer (Indian cheese). These keep you feeling full for longer.
• Healthy fats: Include nuts, seeds, and a little bit of oil or ghee to give you lasting energy.

Enjoy Sweets the Smart Way

Sweets are a big part of Diwali celebrations. Having pre-diabetes doesn’t mean you need to skip them! Here are some ideas:

• Eat sweets in smaller amounts.
• Pair sweets with foods high in fibre or protein like nuts, seeds, or legumes.

Tip: Dates and Nuts Ladoo are a great choice. They are naturally sweet from dates and contain healthy fats from nuts.

Smart Savoury Snacks

Balance your sweets with savoury snacks that help keep you full and in control. Good snacks are:

• Low in added sugar, salt and fat
• High in fibre to keep you full longer
• Smaller than a meal
• Eaten only if it’s been a few hours since your last meal

Tip: Try baking your samosas instead of frying them. Fill them with spiced sweet potato, peas, or lean meat. Serve with fresh mint chutney for extra flavour.

Main Meals to Keep You Going

Spread your meals out over the day. Eating smaller amounts regularly helps keep your blood sugar steady, controls hunger, and stops overeating. Choose meals full of vegetables, lean protein, and whole grains like those listed above.

Tip: Some tasty ideas include:

• Quinoa Pulao (Vegetable quinoa pulao)
• Paneer Tikka (Grilled paneer)
• Palak Chole (Spinach and chickpea curry)

Refreshing, Low-Sugar Drinks

Sweet drinks like lassi (yoghurt drink) can be enjoyed sometimes, but it’s best to have them with meals. You can also choose drinks with little or no sugar, like:

• Masala chai with low-fat milk (spiced tea)
• Infused water with lemon, cucumber, mint, or tulsi (herbs) for a fresh taste

Keep Moving!

A short walk, backyard cricket or some dancing after meals can help lower your blood sugar and boost your mood and energy.

Practice Mindful Eating

It’s easy to eat too much when there’s so much good food around. These tips can help you enjoy every bite:

• Eat slowly: Take small bites and enjoy the flavours.
• Listen to your body: Eat when you’re hungry, stop when you feel full.
• Avoid distractions: Turn off the TV or phone and focus on your meal.
• Stay hydrated: Drink water so you don’t confuse thirst for hunger.

Share the Goodness

Spread the joy by gifting healthy treats like boxes of nuts or homemade snacks to your family and friends.

You don’t have to give up the foods you love! It’s about enjoying them in moderation and making small changes that help keep your blood sugar and heart healthy.

This Diwali, fill your plate with colourful, tasty, and healthy foods — because healthy can be delicious and festive too!