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Lesson 4 of 4
Festivals, parties and travel
Direct answer: One festive meal doesn't undo a balanced week. ICMR-NIN notes nutrient requirements are met as an average over a period of time, so the overall pattern matters most. On festival, party or travel days, enjoy the foods that matter to you, keep portions to one plate, add vegetables, and drink water.
How do I enjoy sweets without overdoing it?
Choose the ones you love, take a small portion, and share. ICMR-NIN suggests limiting added sugar to about 20 to 25g a day.
What should I carry when travelling?
Fruit, roasted chana or peanuts, and water from a safe source.
What about the day after?
Go back to your usual pattern: no need to skip meals.
FAQ
Should I fast before a party?
Skipping meals can lead to overeating; ask a dietitian for personal advice.
What about alcohol?
ICMR-NIN notes alcohol provides 7 kcal per gram; any limits are a doctor's call.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, requirements met over a period of time, PDF p. 25 / printed p. 8; added sugar 20–25g a day, PDF p. 19 / printed p. 2; alcohol 7 kcal/g, PDF p. 108 / printed p. 91
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Eating in the Real World: all 4 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.