Words by: Tanya S Kapoor, Dietician and Nutritionist, Wellness By Tanya
The summer season has arrived with scorching heat and an alarming sign that gives you all the reasons to keep the body cool.
For some, summers invite endless binding on ice creams, frozen desserts, canned juices, squashes and mocktails,. However, if we learn to prepare some amazing summer coolers which are high in antioxidants, they will not only help to quench the thirst but will also help the hormones like insulin, estrogen remain balanced and in-fact boost the metabolism, in return, help lose weight in a healthy way.
If we do not eat foods rich in antioxidant then toxins build-up in the body, leading to health issues like weight gain, PCOD, PCOS, IBS, thyroid, digestion problems, skin issues, sleeping disorder and so on.
Let’s learn some expert tips on how to enjoy the summer that comfort us amidst this scorching heat and help maintain weight in a healthy way.
It is important to eat light while we are in peak summers and help the body detoxify. Detox does not mean to starve, feel hungry and in-turn feel bloated or constipated. Detox is done rather to helps us develop a stronger immune. Detox not only means to get away from harmful toxins, but it also means to get away from the bad habits which invite lifestyle diseases. It means we need specially curated diet so that we eat right and feel light. Eating right has more benefits than just losing weight. These days everyone desires to be healthy and fit.
The first thing to retune our gut is to cut down on sugar. Summers invite us to drink a variety of summer coolers in a day and unknowingly we end up consuming excess sugar, which increases to no less than 10 times than what is required in our daily intake. Rather, we must drink lemon juice, coconut water or thin buttermilk and water. Apart from avoiding sugar, we must also avoid drinking chilled beverages. We must have liquids at a normal temperature as chilled drinks are harmful to us. Our water intake must increase during the summer season, as it helps us hydrated and we do not lose our calm due to excessive sweating.
Secondly, we must eat fresh fruits and vegetables. Add vegetable and fruit salads to every meal. Fresh fruits and vegetables boost nutrition and are high on antioxidant. Watermelon is one of the fruits we must hook-on in summers as it keeps us cool inside out. We must not eat heavy fruits and vegetables like hot peppers, spinach, ripened mangoes, etc. They often result in skin issues. For instance, excessive consumption of mangoes results in boils.
A right advised diet in summer season is very important, as it keeps you away from diseases like dehydration, diarrhoea, vomiting, etc. Below-mentioned are a few easy tips for a healthier lifestyle:
- Reduce intake of dried fruits and increase fresh fruit consumption.
- Avoid fried food in extreme summer weather – as they take longer to digest, rather have baked or grilled foods.
- Limit the intake of caffeine, as it no way helps keep the body cool, instead increase the intake of curd which is a natural probiotic and helps keep the gut cool and improves digestion.
- All those who love red meat and seafood – must stay away for some months, as they increase the chances of foodborne diseases
Now that you know what should be avoided, have a look at how your summer meal should look like:
- Breakfast: Fruit smoothie (use yogurt and seasonal fruit, no added sugar)
- Mid Morning: Coconut water/ Thin Buttermilk / Lemonade
- Lunch: A bowl of fresh salad, 1 – 2 roti depending on your appetite with seasonal vegetable prepared in very less oil or zero oil, curd/raita
- Evening: Cut fruit platter (You may use 2-3 fruits of your choice)
- Dinner: Have cold salad/fruit salad accompanied with cold soup, 1-2 pcs of chicken/a bowl of sautéed veggies
If such a meal pattern is followed in the right portion during summers, you will surely feel light and happy inside out.
Happy Summers!
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