Summers have arrived all over India. The heat is on with many places in India already touching the temperature of over 42 degrees. With mercury levels rising, the scorching sun has the potential to completely wear us out. The season here is to eat light. A person’s food intake changes from eating high-calorie foods in the winter to low-calorie foods. Many feel dehydrated during the summer months and have low energy levels due to low levels of electrolytes like sodium, potassium, etc. This may be due to excessive sweating, eating less food, gaps between meals, and low fluid intake.
Dehydration can lead to several additional problems like heatstroke, especially in the summer. Dehydration in your brain can affect memory abilities, cognitive behavior, judgment, migraine and headaches. On the other hand, staying well hydrated helps keep our memory sharp and clear. People constantly hydrate, wash their face, or eat cold treats and snacks to beat the painful heat. Hydration is key during the hot summer months and a “secret tool” for weight loss, and the easiest way to look younger.
The nutritional needs of the body are different for each season, and for summers, light and easily digestible foods should be included in the diet. The food we eat in the summer should be carefully thought out, taking into account various factors. Summer is the best season for a variety of fresh fruits like mangoes, melons and berries, water-rich vegetables like bottle guard, ridge guard, cucumbers, snake guard, etc., which have a cooling effect. Fruit smoothies, milkshakes, and vegetable and fruit juices are easy to make. Fresh Lime Water, Mintaid, Buttermilk, Mango Panna, and Coconut Water are also great summer thirst quenchers.
Caution should be exercised while eating extremely spicy, fried and heavy foods and eating out in restaurants, especially chutneys, raw salads and fruits, as this can lead to various health issues related to digestion, such as food poisoning , diarrhea, vomiting, acidity and bloating. Much like social distancing, practicing sugar distancing is extremely crucial. It is advisable to switch to healthier natural alternatives to satisfy cravings using jaggery, date and stevia based sweeteners known as “Meethi Tulsi” as they are 100% natural and beneficial for managing heart disease. weight.
Compared to winters, we tend to consume fewer calories in summer. It is normal to consume fewer calories, but fluids should be consumed in abundance. One can have low carbohydrates, low fat and a moderate protein diet. Complex carbohydrates like fruits, vegetables, whole grains and legumes should be consumed. This is the best time to boost your immune system by eating a variety of foods rich in vitamins, minerals and antioxidants.
Magic foods for summer
1. Watermelons and muskmelons: These are so rich in water that they help regulate body temperature. They are also high in fiber and loaded with antioxidant properties. It gives a wonderful cooling effect. Watermelon also contains lycopene which helps protect skin cells from sun damage.
2. Cucumbers and bottle gourd: It contains fiber and in summer it helps to avoid constipation. It has cooling effects on the body. It can be consumed in the form of raitas, juice, cucumber lassi with a few mint leaves and salads.
3. Mangoes and berries:As summer fruits, they are refreshing and can prevent heatstroke. Mangoes are rich in iron, vitamins A and C which help boost the immune system. The berries are full of flavonoids which help the body fight many serious diseases. Berries are also known to increase blood flow throughout the body. It can be consumed in the form of whole fruits, shakes, smoothies and juices.
4. Curd and other low-fat dairy products: They are not the only calcium and protein concentrates, but they also have a cooling effect. It can be consumed in the form of lassi, buttermilk, chach, various raitas, smoothies and kadhi. It can enhance weight loss while strengthening bones and feeling full and satisfied.
5. Sugar Free Summer Coolers: Do not wait for feeling thirsty, drink water frequently and have plenty of refreshing summer sugar-free drinks in the form of milkshakes, fresh juices, green or herbal tea, jaljeera, namkeen lassi, buttermilk, ginger ale, fresh lime water, bhel sherbet, so your body can be hydrated and also full of essential vitamins and minerals. Add sabja seeds or basil seeds to drink as they have a cooling effect on the body.
6. Mint:It is an inexpensive and readily available herb. Mint not only keeps your body temperature cool, but also gives you a cooling effect. It can be consumed in the form of chutneys, mint, raita and mint tea.
7. Tomatoes: It contains lycopene and carotenoids which provide natural protection against sunburn. It can be consumed in the form of salads, cold soups and juices mixed with cucumber, mint and lemon.
8. Horns: Corns contain antioxidants that help protect against sunlight and reduce the risk of developing age-related macular degeneration that causes blindness. It can be eaten as roasted corn soup, sweet corn, popped corn, or cold corn salad.
9. Salads: A fresh salad made with cucumber, tomatoes, peppers, onions, carrots with some immunity nuts and seeds, with a zero calorie dressing made with lemon juice, tomato juice, vinegar is much healthier than a creamy dressing. It has fiber, antioxidant properties that help your intestinal system stay strong and it’s also lighter on the stomach. Raw vegetables and sprouts may work better in your regular meal rather than a cooked version of the same ingredients.
Diet tips to keep busy in the summer
1. Don’t skip meals. Take something every 2 hours, either a drink or a light snack, fruit or cookies.
2. Eat fresh, healthy foods. Try using less oil when preparing meals.
3. When you come from outside, take refreshing drinks in the form of lassi, buttermilk, fresh lime water, coconut water, iced tea, smoothies and mango panna instead of plain water, so your electrolytes stay balanced.
4. When you leave home, pack a bottle of water and a refreshing drink along with healthy snacks like roasted makhana, roasted peanuts, roasted channa, and cookies.
5. Avoid too many soft drinks.
6. Avoid fried foods and junk foods as they can cause discomfort in the intestinal system.
7. Cook foods, especially meat and poultry, at high temperatures to kill bacteria like E. coli, salmonella and listeria.
8. Do not leave food in an open environment, as harmful bacteria may enter the food and cause gastrointestinal upset.
9. Avoid red meats and organ parts.
ten. Walk for 30-40 minutes, do normal exercises, yoga every day.