Healthy diet to stay fit in summer
Mercury levels have started rising and summer is fast approaching. This is the time to search for soothing foods which keeps us cool. Since the pandemic is still on, we need to keep our body fit to keep away infections. Basically a summer diet consists of foods that is high in water content, provides ample nutrition and cools down your body while preventing you from dehydration. Break your meal in smaller meals and small snacks to let your body use the food properly to keep energised. Diet during this time should be rich in natural and seasonal foods. It’s easy to fill your meals with a variety of colourful fruits and vegetables during the summer months. Fruits and vegetables are low in calories and contain antioxidants and other phytonutrients that may slow aging, protect against various diseases and improve blood pressure, and keep your heart healthy. Avoid using dried fruits during summer as they are very low in water content. Eating a healthy breakfast should remain part of your morning routine. Starting each day with a balanced, nutritious meal jump-starts your metabolism and gives you energy. It also holds off your hunger between meals, so you don’t overeat later on.
Drink naturally cooling beverages like coconut water, lemon juice, buttermilk and sugarcane juice rather than aerated soft drinks, caffeine, and beverages as they contain sugar and other preservatives which act as diuretics (increase the flow of urine) and can cause loss of water from the body. A combination of lemon, ginger and honey is soothing and wards of cold and cough and soothes the throat.
Have a bowl of salads for lunch which includes veggies like bell peppers, cucumbers, tomatoes, carrots, spinach etc to increase the water content in your body. Red bell peppers are rich in Vitamin C and Beta carotene which helps the body to fight against infections. It’s important to pay attention to the type of dressing and the quantity of dressing you use in your salads. A fresh dressing made from lemons and olive oil is going to be a lot healthier than a creamy, mayo dressing. Avoid heavy meals at one time as it can cause acidity and affect digestion. Rather, eat small meals to feel light and keep your system active.
Curd is excellent for summers as it increases friendly bacteria in the gut and improves digestion and boosts immunity. Track your protein and carbohydrate intake during summer.
Animal proteins like eggs and meat are not easy to digest and can pose a digestion problem during summer periods. However, you can include pulses and fishes, yogurt and fruits in your diet to gain proteins. Nuts are good option for snacks time; but avoid eating fried ones. Roasted or plain would be a better option.
All the health benefits that you get from eating light summer food may be wasted if you fall sick because you’ve eaten food that is not fresh. During summer, food gets spoilt more quickly. So, make sure that you pay extra attention to the freshness of meats and sea foods. Bacteria in food multiply faster in hot, humid weather. We have to be very careful regarding the storage of foods during summer. Simple rule is to keep hot foods hot and cold foods cold. Avoid storing foods in the room temperature for long time. Don’t eat food that’s been left out of the fridge for more than four hours — especially poultry, meat, seafood, cooked rice and cooked pasta.
Fast and junk foods to be avoided as these foods have heated thermal effect on the body and makes the body sluggish. Avoid chilled liquids as they constrict blood vessels and reduce heat loss via skin and has negative impact on heat. Since the scorching heat of summer increases with each degree rise in the mercury, by rooting ourselves to nature’s provision of healthful food choices we can experience the bloom of our health and vitality.
Try to get at least 8 hours of sleep, practice meditation and involve in at least 45 minutes of exercise (not in scorching sun) daily. These steps along with a healthy and balanced diet also helps to keep the body fit and strong and to lead a healthy life.