Balanced Feasting: Nutritionists share tips for a healthy & enjoyable Dashain

KATHMANDU: During Dashain, there is a widespread notion that indulging in lavish feasts is essential to the celebration. As one of Nepal’s most significant festivals, it is customary for people to enjoy various meat dishes and other delicacies.

Many view Dashain as a time for “new clothes and delicious food.” During this period, households prepare a variety of meals, including both vegetarian and non-vegetarian dishes, as well as sweets and breads. But the question arises: is it necessary to overeat during Dashain?

Nutritionists suggest that if homemade dishes are consumed in moderation, there is no harm. They emphasize that healthy foods with less oil and spice do not negatively affect health.

Nutritionist Raj Shakya explains that homemade meals typically don’t pose significant health risks. “It’s better to avoid ordering food from outside if possible, as the oil used might be reused and harmful. If you stick to homemade food in the right quantities, it shouldn’t cause any problems,” he said.

Dashain also brings together many family members and guests, leading to an increase in food consumption. Nutritionists warn that people often eat more than necessary during festivals, which can lead to various health issues.

According to nutritionist Ruju Khadka, one should never eat in a way that overwhelms the stomach. “Most people don’t maintain a balanced diet or exercise regularly, and overeating on top of that can cause problems,” she said. “If the food is too oily, spicy, or salty, it can lead to indigestion, constipation, or gastritis.”

Shakya also advised against the common practice of cooking large amounts of food at once and reheating it multiple times. “People often cook large quantities of meat at once and reheat it over and over. Instead, it’s better to cook only what you can eat in one sitting. Meat already contains a lot of fat, and reheating it repeatedly can produce harmful substances while destroying nutrients,” he noted.

As there’s a higher intake of meat during Dashain, Khadka recommends balancing it with green vegetables, fruits, yogurt, and salads. “It’s okay to fry in a little oil, but the key is to include fiber-rich foods. Drink plenty of water. Instead of cold drinks, you can have coconut water, buttermilk, or lassi,” she advised.

Nutritionists also warn that festival foods can be challenging for those on regular medications, such as people with chronic diseases or the elderly. Shakya stressed the importance of special care for individuals with diabetes or high blood pressure.

“Medications should be taken on time, and those with diabetes should avoid foods high in sugar. Exercise is equally important—at least 30 minutes a day is recommended,” he said. Khadka added that the elderly, due to weaker digestion, should limit their intake of red meat.

“Increased blood pressure can lead to heart issues. Dehydration can strain the kidneys. I advise avoiding alcohol as much as possible. Eating protein-rich snacks like roasted chickpeas is a better option,” Khadka concluded.