Hariyali Teej Healthy Food: As the festival of Hariyali Teej approaches, preparations for delicious delicacies begin alongside the religious rituals. While women observing the fast focus on *phalahar* (fruit-based diet) and *sattvic* (pure/wholesome) food, a variety of traditional dishes are also prepared for other family members. However, in the festive spirit, we often prepare items that—if stored for too long or prepared incorrectly—can suffer in both taste and quality.

Extra caution regarding food is essential, especially during the monsoon season due to high humidity and moisture levels. Dairy-based items, heavily fried sweets, or food left out for extended periods can spoil quickly. Additionally, some dishes can feel heavy on the stomach due to excessive oil, sugar, or spices.

Therefore, when planning the menu for Hariyali Teej, consider not just the taste, but also the season, the freshness of the food, and the health of those consuming it. Here are five types of food items that require special care during preparation or serving on Teej, along with healthier alternatives.

**Dairy-based sweets left out for long periods**

Sweets like *Kheer*, *Rabri*, *Kalakand*, *Peda*, and other milk-based delicacies are popular choices for Hariyali Teej.
However, keeping them at room temperature for extended periods during the monsoon is not advisable.
Milk and dairy products are prone to spoiling quickly.
If a sweet or dairy-based dish is left out for several hours, its taste, aroma, and quality can deteriorate.

**What to do?**

Prepare sweets only as needed and store perishable items at the appropriate temperature.
For store-bought sweets, always check the packaging and storage instructions.

**Deep-fried foods**

It is customary in many households to prepare *pakoras*, *puris*, *kachoris*, and other deep-fried items during the Teej festival. While they taste delicious, consuming foods deep-fried in excessive oil can lead to a feeling of heaviness and discomfort.
Consuming large amounts of fried food suddenly—especially after a long period of fasting—can be particularly hard on the system.

What to eat?

Limit the intake of fried foods and opt for dishes cooked with less oil whenever possible.
Consider including fruits, yogurt, or other lighter options in your meals.

Excessively sugary sweets

Festivals feel incomplete without sweets, but that doesn't mean every dish needs to be loaded with excessive sugar.
It is best to keep sugar levels in check for dishes like *laddus*, *halwa*, *kheer*, and other sweets.
Individuals advised by doctors to limit their sugar or carbohydrate intake should exercise particular caution when consuming sweets.

What to do?

Serve sweets in smaller portions and choose less sugary options whenever possible.
You can also include lighter festive treats made from fruits and nuts in the menu.

Excessively spicy and heavy food

In the festive spirit, we often end up preparing food that is spicier and heavier than what we eat on regular days.
However, during the monsoon season, excessive spices, oil, and heavy gravies can aggravate discomfort for those prone to digestive issues.
If there are elderly people, children, or individuals with sensitive digestion in the household, ensure the menu includes some lighter dishes.

A better approach

Use spices in moderation and incorporate lentils, vegetables, fruits, and other nutritious options into the meal.

Food stored for long periods or reheated

Large quantities of food are often prepared during festivals, and leftovers may be consumed the following day; however, not all foods are safe to store for extended periods.

Particular caution is required with cooked rice, milk-based dishes, and other perishable items. Proper storage and thorough reheating—when necessary—are crucial. If the smell, taste, or texture of the food seems unusual, it is best to avoid eating it.

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