Nutritionist, Dr Niti Desai arms us with dietary dos and don'ts to beat the summer heat
It's harsh, it's unforgiving. It's summer. As the mercury levels rise and the sun shimmers over us, it's time to change your food wardrobe.
Just as we have seasonal wardrobes, it's important to follow a seasonal diet. Nature's bounties are best relished in season. Presenting a few cool summer
diet essentials.
FLUIDS
Drink at least 10 glasses of water everyday. Replenish your hydration levels with liquids like electrolyte, nimbu paani, fresh juices, coconut water and aam panna. Make sure to include a glass of buttermilk in your diet everyday. Besides working as a soothing drink, buttermilk is a good source of probiotics (good bacteria that is beneficial for the gastrointestinal system).
Reduce your coffee intake. Coffee is a diuretic which washes water away from your system. Opt for a cup of tea, instead. While aerated drinks may be energising during summer, remember that you are, infact, guzzling down several calories. Water is the best zero
calorie drink.
FRUITS
Consume water-based fruits such as watermelon, and berries. This is also the only time of the year when the king of fruits—mango makes an appearance in the market. It is a rich source of vitamin A, vitamin C and beta carotene, which work as antioxidants. Mango is also very high in fibre content.
Other fruits that can be consumed which will cool you from within are grapes, apples, bananas and pears. Even citrus fruits such as oranges are an excellent choices for consumption.
LIGHT, NUTRITIOUS,
NON-FATTY MEALS
One of the best ways to reduce oil intake is to use a multi-seed cooking oil that has high anti-oxidant power.
Cut the intake of fat and fried foods like vadas, samosas, chips, bhajias, farsan, burgers etc
VEGETABLES
Food items with high water content should be on
the top of your list. Make sure to include vegetables
like dudhi, tendli, gavar, cucumber, celery, leek and
tomatoes in your meal. You could also be a little adventurous and try cold soups like avocado soup and
leek soup.
NON-VEG DIET
A typical Indian non-vegetarian meal is rich and greasy. Consider barbecuing as a healthier option. Do not consume large quantities of red meat.
As told to @RamaSreekant
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