Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Sattvic Diet Food Chart
The Sattvic diet, rooted in Ayurvedic principles, emphasizes purity, harmony, and health. This diet includes foods that are fresh, light, and rich in vital nutrients, promoting both physical and mental well-being. Here is a comprehensive food chart to guide you in adopting a Sattvic lifestyle.
The Benefits of a Satvik Diet
A Satvik diet emphasizes purity and harmony, both in mind and body. It includes foods that are fresh, light, and nutritious, promoting mental clarity and physical well-being. During Navratri, adhering to a Satvik diet not only aligns with the spiritual ethos of the festival but also supports detoxification. This diet helps eliminate toxins, reduce bloating, and enhance digestion, making it an ideal choice for those seeking to cleanse their system and achieve a healthy weight.
Breakfast Options
Morning Detox Drink: Chia Seeds and Lemon Water
Start your day with a refreshing and detoxifying drink. Soak a teaspoon of chia seeds overnight in a glass of water and add two thin slices of lemon peel. Chia seeds are rich in fiber and omega-3 fatty acids, which help keep you full and energized. Lemon peel contains essential nutrients that aid in detoxification. This drink not only hydrates but also revitalizes your system, setting a positive tone for the day.
Breakfast: Nutritious and Delicious Choices
Banana Milkshake: Blend a ripe banana with half a glass of milk, half a glass of water, a pinch of cinnamon powder, and a date. This shake is less than 200 calories and provides a good dose of potassium and energy.
Mango Milkshake: Use one ripe mango, half a glass of milk, and half a glass of water. Blend with ice for a refreshing treat. Skip the sugar and enjoy the natural sweetness of the mango.
Sabudana Kheer: Prepare a wholesome kheer with soaked sabudana, milk, jaggery, saffron, and a mix of dry fruits like walnuts, almonds, and pistachios. This dish is not only delicious but also packed with essential nutrients.
Mid-Morning Snack: Fruit Power
At 11 AM, enjoy a bowl of seasonal fruits such as papaya, guava, or apple. Fruits are a rich source of vitamins, minerals, and natural sugars, providing the necessary energy boost to keep you active throughout the day.
Lunch: Satisfying and Light Meals
Sabudana Tikki Chaat
Prepare a flavorful Sabudana Tikki Chaat using soaked sabudana, boiled potatoes, paneer, grated beetroot, and carrot. Season with carom seeds, cumin seeds, green chilies, coriander leaves, rock salt, and black pepper. Shallow fry the tikkis with minimal oil and serve with curd, pomegranate seeds, and a sprinkle of chaat masala for an irresistible meal under 200 calories.
Alternatively, enjoy Buckwheat Chapatti with a bowl of pumpkin curry, accompanied by cucumber salad and curd. This meal is balanced and provides a good mix of protein, fiber, and essential nutrients.
Evening Tea: Healthy and Refreshing
At 4 PM, indulge in a cup of masala tea with 30 grams of makhana (fox nuts) or a small piece of coconut. These snacks are not only delicious but also help curb hunger pangs and keep you satiated until dinner.
Dinner: Light and Nourishing Salads
Sama Rice Salad
For a light yet filling dinner, prepare a salad with boiled Sama rice, chopped tomatoes, cucumber, grated beetroot, and coriander leaves. Dress with curd, rock salt, black salt, chili, cumin powder, and a squeeze of lemon. Garnish with pomegranate seeds and peanuts for added crunch and flavor.
Paneer Salad
Mix chopped paneer with finely chopped cucumber, tomatoes, and beetroot. Add coriander and mint leaves, and season with rock salt, black pepper, and cumin powder. This salad is rich in protein and provides the necessary nutrients without being heavy on the stomach.
Foods to Avoid in a Sattvic Diet
- Tamasik Foods: Meat, fish, eggs, onions, garlic, mushrooms, fermented foods, and alcohol.
- Overly Processed and Refined Foods: White sugar, refined flour, processed snacks.
- Overly Spicy and Oily Foods: Avoid heavy, greasy, and very spicy foods that can upset the digestive system.
- Stimulants: Coffee, tea (except herbal teas), caffeinated drinks, and chocolate.