Diwali celebration: tips for enjoying a healthy festival

Celebrating Diwali when you have a heart condition

Diwali is rooted in warmth, hospitality, and tradition. Many families take pride in preparing rich, celebratory dishes to share with loved ones. But this can sometimes lead to overeating, and stress, especially if you are doing the cooking. 

The good news? With a few tweaks, you can enjoy the celebrations while still looking after your heart. 

With the festivities stretching over several days, sometimes involving late nights and early mornings, this means a break from usual routines. You may feel pressure to indulge, and it can feel impolite to say no to food lovingly prepared by others. All of this can make it harder to stick to healthy habits that support your heart.

Making healthier options is a brilliant way to show love and care.

Many traditional Diwali foods are deep-fried or made with ghee, butter, and sugar. Samosas, pakoras, puris, and mithai (Indian sweets) are often high in saturated fat, salt, and sugar. Even small items like poppadoms or chevda (Bombay mix) can add up quickly in calories when you’re snacking over several days.

It’s not about avoiding these foods completely – it’s about being mindful of how much and how often you’re having them, especially over several days of celebration. 

And if you’re hosting guests, it’s normal to want to indulge our loved ones. But perhaps another way to think of it is that making healthier options is a brilliant way to show love and care. Providing healthier, yet tasty food helps your guests to eat well too during the festivities.

5 top tips for eating healthily during Diwali celebrations

Here are a few simple strategies to help you enjoy the festival while looking after your heart:

1. Smaller portions 

If you’re preparing food at home, think about making individual portions – this will not only help you to avoid overeating, but it can help reduce waste too.

You could also use smaller plates and cutlery to serve food on. At times of celebration we tend to fill up our plates more than normal, so this strategy can really help as a smaller plate means a smaller portion.

2. Eat slowly 

Eating slowly can help to give enough time for your body to signal to your brain that you’re full. Some tips you can try are:

• Use a teaspoon instead of a dessert spoon - this can make a big difference to how slowly you eat. 
• Put your fork or hands down between bites.
• Chew your food well.
• Take a sip of water from time to time during your meal.
• Enjoy talking with family and friends while you’re eating. 

You can think of slower, more mindful eating as a way to show your appreciation for all the effort that goes into the preparations.

3. Start with salad or vegetables

Choosing salad or veggies to eat first can be a helpful way to eat healthily during Diwali celebrations. Why not think of it as an appetiser or starter? By opting for veggies first, the fibre will help you feel full before you think about reaching for fried or sugary foods.

If you are hosting, you could place richer dishes towards the back of the buffet table, so they are not the first thing you or your guests reach for. 

4. Stay hydrated

Drinking water or unsweetened drinks throughout the day and when you sit down to eat can help you feel full and stay hydrated.

5. Be mindful of when and where you eat

It’s easy to snack throughout the day during Diwali because food is all around. But even a few extra snacks, if they’re high in sugar or saturated fat, can add up when nibbled over several days.

So, try to avoid snacking while cooking or standing up. Instead, take time to appreciate your food by sitting down with your plate and focusing on eating, making it into a moment of gratitude with your loved ones.

It’s okay to politely decline second helpings.

Waiting for a few minutes before going for seconds will also give you time to feel full. If you’re a guest, remember that it’s okay to politely decline second helpings or ask for smaller portions.

There may be a particular time during the festival when you’ll want to enjoy some of the richer foods. So why not think about when this might be, and decide if the day before or the day after could be lighter days, where you focus on having more fruit and vegetables.

How can I make savoury Diwali food healthier?

There are lots of clever ways to make savoury dishes healthier without losing flavour: 

• Air-fry or bake foods like samosas and pakoras instead of deep-frying. 
• Microwave your poppadoms instead of frying.
• Use wholemeal tortilla wraps for samosa pastry – they’re filling and high in fibre.
• Add vegetables and pulses like peas, spinach, cauliflower, lentils and chickpeas to bulk out dishes.
• Try chickpea flour for batters – it’s high in protein and fibre. 
• Roast or grill vegetables with spices, instead of salt, for a colourful, heart-friendly platter. 
• Opt for lean protein – if you are eating meat during Diwali, skinless chicken breast is a good option as it’s lower in saturated fat than most other types of meat. Instead of paneer, which can be high in saturated fat, try tofu.
• Use vegetable oil such as rapeseed or sunflower instead of ghee – they’re lower in saturated fat and still work well with Indian flavours. You can also buy flavoured oil or make your own by adding the spices you like. 

How can I make sweet Diwali food healthier?

Sweet treats are a big part of Diwali, but they do not have to be packed with sugar and saturated fat to be tasty. Here are some ways you can make them healthier: 

• Make smaller portions – sugar is high in calories so be mindful of portion sizes when making sweet dishes. Mini gulab jamuns served in shot glasses with fruit will look tempting and beautiful and so can be even more satisfying when served this way.
• Use natural sweetness from dates, figs, or ripe bananas instead of adding sugar.
• Flavour with spice – if making your own syrups try adding less sugar and instead infusing the liquid with cardamom or a splash of rose water.
• Air-fry or bake instead of frying where you can. You’ll still get a lovely crispy texture this way and it will reduce the amount of fat compared to frying. 
• Try fruit-based desserts like baked apples with cardamom or mango shrikhand made with fat-free yogurt and no added sugar.  
• Experiment with lighter versions of traditional sweets using semi-skimmed milk or light evaporated milk. If you want to add syrup, try making your own version with less sugar.

It’s easy to overdo it on sweets during Diwali, especially when mithai is everywhere.

Try to think about choosing your moments to enjoy a sweet treat when it really matters, not just because it’s there. Enjoy it mindfully, on a plate while sitting down.

Looking for healthy Diwali gift ideas? You could give non-food gifts like candles, flowers, or fruit instead of sweet treats. And, if you feel comfortable doing so, you could ask your guests to bring non-food gifts too.

Drinks to avoid during Diwali celebrations and healthier alternatives

Some festive drinks, like sharbat or certain fruit ‘drinks’, can be surprisingly high in added sugar. But there are plenty of refreshing alternatives that still feel special.

Try choosing unsweetened fruit juices and take a quick look at the label to check for added sugars. Keep to one small glass or 150ml a day - it is high in free sugar and counts only once as one of your 5 a day.

You can also make water more exciting by adding fresh mint, cucumber slices, or frozen strawberries.

Ice cubes with pieces of fruit in or frozen grapes are a fun twist that you can use to chill any drinks. Frozen grapes without the ice make tasty sweet treats too. 

If you are drinking alcohol during the festival, try drinking a glass of water before and after you have an alcoholic drink. Stick within the recommended guidelines of no more than 14 units per week and aim to have several alcohol-free days during the festival period. 

Other ways to boost your health while celebrating

Diwali is about so much more than food. It's a time to connect, celebrate, and enjoy the company of loved ones. But with all the excitement, it's easy to forget to look after yourself.

Here are some things that can help:

• taking short breaks
• getting enough sleep
• staying active
• deep breathing
• listening to calming music.

If you feel overwhelmed, it’s okay to step away and recharge.

If things start to feel a bit overwhelming, it’s perfectly okay to step away for a moment, breathe, and recharge.

A little self-care can go a long way in helping you to enjoy the celebrations fully and joyfully. If you’ve spent a lot of time preparing food, getting outside for a few minutes of fresh air, or even taking a nap can help to reduce any feelings of stress.

If you’re able to, why not go on a walk with your loved ones, either before or after eating? Or you could get active while getting into the festival spirit with a few minutes of dancing.

Should I monitor my blood pressure during the festival? 

It’s not essential for everyone, but for some people, keeping an eye on blood pressure during busy times like Diwali can be helpful.

If you notice it’s higher than usual, it might be a sign to slow down, rest, or ask for help. But don’t let it cause anxiety, instead use it as a gentle reminder to look after yourself. 

How to support a loved one to look after their heart during Diwali 

Having the support of family and friends can make a big difference when it comes to enjoying Diwali in a heart-healthy way. Simple gestures like respecting someone’s food choices and avoiding pressure to eat more than they’re comfortable with can go a long way.

Thoughtful gifts such as fresh fruit, flowers, or decorative items are lovely alternatives to traditional sweets.

Preparing lighter dishes together or heading out for a walk after a meal can be a fun way to connect while supporting each other’s wellbeing. And when someone makes an effort to look after their health, recognising and celebrating that can be a meaningful way to show you care. 

Also, any efforts you make to look after your health can be a source of motivation for others, prompting them to care for their own health too.

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