Diet Wise

Food con­tam­i­na­tion is ram­pant in the rains. Here’s how to stay safe, yet sa­ti­ated.

Health & Nutrition - - CONTENTS - Dr Priyam Ahuja, Diet and Fit­ness Ex­pert, Health Nutri­fied, Mum­bai, tells you what to eat and avoid dur­ing mon­soon. AISH­WARYA P VAIDYA

Eat safe dur­ing mon­soon

GO FOR

An­tiox­i­dant-rich fruits to boost im­mu­nity – ap­ple, pear, pome­gran­ate. An­tiox­i­dants fight the free rad­i­cals and tox­ins in our body and keep us fit. Dry fruits – al­monds and wal­nuts – to take care of pro­tein and healthy fat. Sea­sonal fresh veg­eta­bles like bit­ter gourd, bot­tle gourd, tu­rai, car­rots and corn. They are rich in vi­ta­mins, min­eral, fi­bre and an­tiox­i­dants. Choose yellow, green and or­ange-coloured veg­eta­bles. Well-washed veg­eta­bles. Blanch veg­gies like toma­toes, cau­li­flower and spinach to dis­in­fect them as they might cause in­fec­tion. Warm turmeric milk. Cur­cumin present in turmeric re­duces the risk of in­fec­tion. A con­coc­tion made of tulsi, ginger, honey and green tea will keep sore throat and cough at bay.1 tsp Triphala pow­der daily is a herbal rem­edy for bet­ter im­mu­nity. Roasted bhutta (corn on the cob). It is healthy too. Home-made, light meals. Boiled drink­ing wa­ter or fil­tered min­eral wa­ter. Hy­drate your­self well. Since mon­soon is all about wa­ter all around, we tend to feel less thirsty, how­ever, we must en­sure good hy­dra­tion to flush out tox­ins from the body. Heart-friendly warm prepa­ra­tions like oats por­ridge, daliya in warm milk, brown rice with warm dal to keep in­fec­tion away. Probiotics to en­sure proper gut func­tion­ing.

AVOID

Fish and sea food. If the fish is not fresh, it might cause se­ri­ous in­fec­tion. Chicken and mut­ton should also be con­sumed with cau­tion. Do check the best be­fore date, and also once pre­pared, eat the same day. Raw or half-boiled egg. Clus­ter beans, okra and cau­li­flower which are more prone to get­ting con­tam­i­nated. Raw veg­etable juices and sal­ads. Pre-cut veg­eta­bles from the mar­ket and sprouted pota­toes. Foods with high wa­ter con­tent – wa­ter­melon and muskmelon. They will make you feel slug­gish and swelled up. Spicy, street and deep­fried foods. They lead to acid­ity, stom­ach in­fec­tions, acne erup­tions and even weight gain. Too much con­sump­tion of salt and ready-to-eat pack­aged foods which have high sodium lev­els. They cause wa­ter re­ten­tion and swelling. Ex­ces­sive con­sump­tion of cof­fee. It de­hy­drates the body. All al­co­holic bev­er­ages de­hy­drate the body and re­duce the an­tiox­i­dant re­sponse. Red wine, how­ever, is rich in an­tiox­i­dants and is oc­ca­sion­ally fine to con­sume. Ice cream, kulfi, gola and other cold desserts, es­pe­cially if they are bought from the lo­cal ven­dor as the wa­ter or milk used in the process are prone to con­tam­i­na­tion.

Avoid fish and sea food. If the fish is not fresh, it might cause se­ri­ous in­fec­tion.

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