A Nutrient-Rich Guide to Healthy Diwali Eating


7 min read

From cleaning and renovations to decorations and get-togethers to eating delectable cuisines and sweets, Diwali is a time to indulge in all these and more. Talking about food, Diwali has a deep connection with traditional edibles prepared specially for the occasion. Sweets and savories find a special mention during this occasion as people eat and distribute sweets to friends and family.

While enjoying food is an important aspect of Diwali celebrations, prioritizing health and fitness should also be given equal importance to avoid overindulgence and health negligence. Here, we emphasize the importance of health insurance. With a preventive health insurance policy, you can ensure added safety towards maximizing health.

In this post, let us discuss a nutrient-rich guide to make your Diwali binge nutritious and within limits by opting for healthy Diwali recipes and other alternatives.

Creating a Healthier Diwali Menu

Diwali is an occasion to share good food from a delectable menu. However, consuming too many sweets and oily/spicy food may harm your health severely. Hence, it is better to create a Diwali menu that has nutritious options to pick from.

This will let you eat without guilt and enjoy the festivities with wholesome snacks and scrumptious main courses. We are here to mention some snack recipes to cater to your needs of nutrition and taste to make your Diwali a true delight.

Take a look at some of the recipes below for healthy Diwali snacks and sweets to alter your traditional items:

Recipe 1 – Dry Fruits Laddoos

Dry fruits are healthy, nutritious as well as tasty. You can replace your traditional boondi or besan laddoo soaked in sugar and ghee with dry fruits laddoos this festive season. These healthy Diwali sweets are good for munching and do not include artificial sugar.


  • Figs – 1/4th cup
  • Almonds – 1/4th cup
  • Pistachios – 1/4th cup
  • Cashew nuts – 1/4th cup
  • Raisins – 1/4th cup
  • Cardamom powder – 1/2 tsp
  • Desiccated coconut (as required)
  • Ghee – 1 tbsp and
  • Chopped dates – 1 full cup

Cooking Procedure

Finely chop the dry fruits mentioned above and heat them in a pan using the ghee. Saute for 2-3 minutes.  Coarsely blend the de-seeded dates and mix them with the chopped dry fruits. Mix it well by mashing the dates. Add cardamom powder to the mix and let it cool for some time. Now, make laddoos once the mixture has cooled a bit and store them in an air-tight container.

Recipe 2 – Kaju Katli

Kaju Katli is a favorite sweet served on most occasions in India. It is also used as a gift option during Diwali. Preparing kaju katli at home will be much healthier than getting it from the market. Simply replace the refined sugar usually used in the recipe with honey for an alternative, more nutritious recipe.


  • Cashew nuts – 2 cups
  • Honey – 1 cup
  • Water

Cooking Procedure

Take a frying pan and dry roast the cashews for about 4 – 5 minutes. Don’t let them burn. Once the color of the cashews changes slightly, turn the heat off and let it cool. Once cooled, grind the cashews coarsely. In a non-stick pan, heat some water and add honey. When you see bubbles form in the water, add the cashew powder. Stir continuously till the mixture gets thick. Turn the flame off and place it on parchment paper in a tray. Use a rolling pin to flatten the mixture. Now, place the tray in the fridge for an hour till it becomes firm. Once done, cut them into a diamond shape. Your Kaju Katli is ready to consume.

Recipe 3 – Coconut laddoos

Coconut laddoos are another all-time favorite snack item for Diwali. For a healthier version of coconut laddoos made with healthy food ingredients, use freshly grated coconuts. Use jaggery as a sugar replacement for the recipe.


  • Grated coconut -1 and a half cups
  • Jaggery – 3/4th cup
  • Cardamom powder – 1/4th tsp
  • Ghee – 1 tsp
  • Water

Cooking Procedure

Heat a pan and melt the jaggery using some water. Let it cool. Filter the jaggery using a sieve. Take a heavy-bottomed non-stick pan and heat the ghee. Add the coconut grated finely and sauté for a couple of minutes. Add the liquid jaggery to the mixture. Add cardamom powder and stir it. Cook it till the moisture is gone and the mixture dries up. Turn the flame off and let it cool. Use some oil to grease your palm and prepare the laddoos.

You can also have healthy drink options on your menu, like fresh coconut water, fresh juices without sugar, and healthy soups. You can also prepare healthy drinks for kids, like smoothies, including their favorite fruits. For the main course, you can replace red meat with lean protein sources like chicken or tofu to prepare healthy and tasty dishes and include a lot of healthy salad ingredients too.

Also, don’t part with the leafy greens as part of festive meals along with whole grains like brown rice and whole wheat, which are extremely important for health and should be consumed even during festivities.

Healthy Diwali Festivity Munchies

Here are some more options for healthy Diwali munchies to include in your Diwali menu:

  • Nuts and Seeds: Almonds, walnuts, and other seeds are nutritious and loaded with vitamin E, phosphorus, and fiber.
  • Fruits: Apples, pomegranates, and oranges are some fresh fruits that you can include in your recipes and for snacking as well. Apples and pomegranates are rich in vitamin K, and fiber, while Oranges are rich sources of vitamins C and A.
  • Yogurt: Yogurt is a healthy addition to your festive diet because of its protein, calcium, vitamins, and probiotic contents. You can include it in raitas, yogurt dips, yogurt kababs, yogurt salads, and more.
  • Light Snacks: You can use roasted chickpeas and sprouts for light and nutritious snacks during this festive season
  • Herbal Teas: You can include herbal teas in your menu for beverages.

What to Avoid During Diwali for a Healthy Festivity

It is very natural to crave the traditional Diwali sweets and snacks. You may have a small portion of your favorite item. However, it is important to maintain discipline and avoid the items that have potential health risks:

  • Avoid deep-fried foods prepared in excess oil
  • Avoid excessive sweets made with refined sugar
  • Avoid processed snacks that are high in salt and preservative content
  • Avoid excessive salt consumption
  • Avoid excessive alcohol consumption
  • Avoid artificial food colors and additives as they have potential side effects
  • Avoid overeating. Eat in controlled amounts/portions to prevent overindulgence

To replace the above food items, you may include healthy Diwali sweets and snacks in the menu to make better choices.

Tips to Control Portion Size

Here are some tips for measuring and managing portion sizes:

  • Do not skip your meals, as you will feel hungrier and end up eating more
  • Do not include all your favorite items on your plate in one go. Take one after another to prevent overindulgence
  • You may use plates with compartments to control portion sizes
  • Use crockery items of small-size like small plates, spoons, and bowls to limit portions
  • Include lots of veggies and salads to fill your plate and consume fewer calories
  • If dining outside, order half a plate of a dish

Balancing Festive Delights and Health

Although festivals are the time to enjoy and eat your favorite food, it is vital to do so, keeping in mind your health conditions and goals.

We know that the Diwali feast combines rich food items as part of the Diwali traditions. However, do not go overboard and consume items that are unhealthy in large proportions. You must try to balance it out with healthier choices.

Along with controlling diets and limiting portions, availing of a preventive health insurance policy can act as a safety net in case of health concerns during the festivities.

Preventive Health Insurance is the need of the hour for everyone, especially the elderly and those with pre-existing diseases. Health insurance covers not just hospitalization and other expenses but includes routine health check-ups too. These regular health check-ups allow you to control diseases by taking adequate preventive measures, thereby maintaining overall well-being.

Prioritizing Health and Festive Joy

Embracing a balanced approach to Diwali celebrations is important if you want to combine joy and health. skipping your regular exercises, overindulging in unhealthy snacks and sweets, and not keeping a tab on your calorie count may disturb your health as an aftermath of Diwali.

Maintaining fitness even during festivities is crucial to enjoying the moments guilt-free. It also serves the long-term benefits of your health. So, this Diwali, shun unhealthy food items and make nutritious choices by opting for healthy Indian sweets for Diwali.

Besides, purchase or renew your preventive health insurance to promote proactive health care before and after Diwali.

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Nov 10, 2023
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