Healthy Vishu?*Cough, cough*. Yes, we see you, sceptics. But hold on, pause for a second. You can actually enjoy a full, festive, Vishu Sadya and still stay aligned with your health goals.

And that doesn't mean bland substitutes, joyless swaps, if that's what you're thinking. We're talking about smarter choices, better balance and a lighter way to enjoy tradition. Vishu 2026 film releases: What to watch in the UAE this festive seasonVishu: A festive feastVishu, the Malayalam New Year, is as much about tradition as it is about food that feels like celebration on a plate.Vishu kanji – comforting rice porridge enriched with coconut milk and spicesVishu katta – rich, jaggery-laced rice flour preparationVeppampoorasam – the iconic bitter neem drinkMampazhappulissery – tangy mango curry that wakes up the palateThe Sadya is generous, colourful, and rooted in seasonal ingredients.

But it also tends to lean heavily on coconut milk, ghee, jaggery, and fried accompaniments, making portion awareness important if you’re watching your intake.From our previous conversations with Sushma Ghag (Aster Hospital Mankhool), we can tell you how to enjoy the feast without overdoing it.Rethink your base: Go whole, go steadyRice is central to Sadya, but it doesn’t always have to be white rice.Switching to brown rice, millets, or quinoa can make a noticeable difference. These options are higher in fibre, help you stay full for longer, and have a lower glycaemic impact compared to refined white rice.It’s still the same Sadya experience.

It's just a more balanced one.Let vegetables do the heavy liftingOne of the strengths of Sadya is its variety of vegetable dishes. Preparations like avial and thoran are naturally lighter and nutrient-dense.Small adjustments can make them even better:Reduce coconut oil or use it more sparinglyLighten gravies with coconut water or low-fat yogurtFocus on greens like spinach, drumsticks, and bitter gourd for fibre and micronutrientsThe idea is not to strip flavour, but to reduce unnecessary richness where it isn’t essential.Keep protein simple and cleanDal is a staple in most Sadya meals, but it is often paired with added ghee or coconut-based richness.A lighter approach works just as well:Plain cooked dal with turmeric and black pepperPlant-based proteins such as chickpeas, mung beans, or tofuThese options keep the meal filling without making it overly heavy.Yes, you can still have payasamDessert is part of the experience, not something to eliminate.To make it lighter:Use almond milk or lighter coconut milk alternativesReplace refined sugar with jaggery or steviaExperiment with millets or brown rice as a baseIt will be just less dense.

And just as good. Fried snacks, reimaginedBanana chips and upperi are traditional favourites, but they are also among the most calorie-heavy elements of the Sadya.Healthier approaches include:Air-frying or baking banana chipsRoasting coconut-based snacks with light seasoning instead of deep fryingYou keep the crunch without the excess oil. Portion control makes the biggest differenceWith so many dishes on the table, portion size matters more than restriction.Fill half your plate with vegetable-based dishesTake smaller servings of rich items like payasam and fried sidesDrink water throughout the meal to support digestion Be cautious of what you drinkSugary beverages often add unnoticed calories during festive meals.Better choices include:Coconut water for hydrationGinger or mint tea to support digestionPlain water between coursesSmall swaps that make a noticeable difference.Habits that prevent overindulgenceExperts also suggest a few practical steps:Eat a light meal earlier in the day to avoid arriving overly hungryBegin with vegetables before moving to heavier dishesBalance starchy items like banana, yam, and tapioca with fibre-rich sidesCombine dals with rice to create a complete protein profileStay hydrated and pace the meal instead of rushing through it Vishu 2026 film releases: What to watch in the UAE this festive seasonWhere to celebrate Vishu 2026 in the UAE: 6 spots serving sadhyas and Kerala comfort food