As Diwali approaches, the season brings indulgence and togetherness, along with the need to stay mindful about our health during the celebrations. While it is important to enjoy every bit of the festive season, it is also important to remember that we need to take care of our health.
In Mitihara, celebrity nutritionist Rujuta Diwekar draws from India’s timeless food wisdom to remind us that eating well is not about deprivation, but about rhythm, eating in tune with the seasons and the body’s natural needs.
The audiobook, available on Audible, provides simple and actionable tips to stay healthy during the festive season. From sipping tulsi tea on chilly mornings to enjoying food the way nature intended, Rujuta brings awareness back to our kitchens, ensuring that Diwali is not just about gratification, but also nourishment, balance, and harmony.
Here is a five-step guide to get you started:
Tulsi tea is a winter remedy
Rujuta Diwekar explains that tea becomes a favoured pick-me-up during the winter season while simultaneously being an immunity-boosting drink. She shares, “Ginger and tulsi (holy basil) are brewed with the tea, boiled, and reduced before serving. Consumed when one has a cold and cough, this tulsi tea has therapeutic properties. Tulsi, which not only grows wild but is also cultivated, is one of those foods that goes beyond nutrition to encompass deep cultural significance.” She highlighted how the “auspicious” plant is considered a physical manifestation of divinity and that it is highly significant in Indian culture.
Fruit is nature’s whole goodness
The celebrity nutritionist explains that eating fruits whole is recommended over juicing them. Rujuta Diwekar explains in her boo, “When it comes to fruits, eating them whole is always preferable because that is how nature intended them to be consumed. It is wise to limit juice consumption to occasional treats rather than making it a regular part of your diet.” Adding to her tips, Diwekar advised listeners to eat one fruit at a time rather than mixing them in a meal. She says, “If you are eating jamun, just eat jamun rather than mixing it with various other fruits. Fruit chaat (mixed fruit salad) is an occasional treat served at weddings, but should not be considered as a replacement for a regular meal.” She also suggests consuming fruits first thing in the morning, in between meals, or before and after your workout sessions.
Calorie myths and modern diets
Rujuta Diwekar delves into common misconceptions in the food industry, including claims that people burn fewer calories now than they did before. She says, “There is a common misconception that we are gaining weight simply because we are burning fewer calories than before. However, this view lacks scientific depth. We do not have data on calorie expenditure from 400–500 years ago because measurements were not recorded at that time.” She also notes that calorie expenditure has remained the same for decades. Attesting this, she explains, “That is because a majority of the daily calorie burn comes from basic bodily functions and organ activity, which has not significantly changed.” She also spotlights the reason behind the prevalence of obesity by sharing, “The real issue is not a drop in calorie expenditure, but a shift in dietary patterns. As we increasingly consume processed and packaged foods, which are often low in nutrients relative to their calorie content, we face rising obesity rates.”
Eating right through seasonal transitions
Changes in seasons can have adverse effects on people due to fluctuating temperatures. To combat the same, Diwekar recommends, “Therefore, correct meal planning during these transitional periods is crucial to maintain balance and prevent mood swings.” Sharing a feasible diet, Diwekar recommends listeners to always start their days with dry fruits and nuts, paired with a routine breakfast. She adds- “lunch should adapt to the seasons—thepla and bhakri (spiced flatbreads) are favored as winter approaches, while rice-based dishes and refreshing sherbets become more prevalent as summer begins. Dinner routines vary regionally but carry even more weight during the change of season. A hearty dinner will ensure good sleep and digestion, which are often affected during this time.”
Eating as nature intended
Rujuta Diwekar explains that the true essence of nutrition lies not just in what we eat, but in how and when we eat it. She says, “Simply consuming nutrient-rich foods out of a greed for their benefits, without considering the right combinations, timing, and proportions, can lead to ineffective digestion and excretion, regardless of how nutritious the food is.”
