Expert food tips for staying healthy in monsoon

Monsoon brings with it a wave of happiness and respite from the scorching hot weather. The pleasant atmosphere with that familiar earthy smell calls for some great family bonding, especially over food - a plate of piping hot bhajiyas or pakoras with adrak waali cutting chai are synonymous with this season.

Naturally, the season also spurs conversations around immunity-building, but the COVID-19 pandemic has already acquainted people with the importance of that. What is important to remember is that the virus, coupled with the sudden change of season can leave us prone to various infections and diseases; Hence taking care of our health is important. Several factors help to keep the normal functioning of our immune system healthy like good nutrition, regular exercise, good hygiene, decreased stress and adequate rest. Here are some tips which one can adopt to stay healthy at home this monsoon.

01/ ​​Not to forget the fibre

Adequate intake of fibre helps to keep the digestive system healthy. Most grain foods, fruits, vegetables, nuts & seeds are good sources of fibre in our diet. Some fibre act as prebiotics commonly found in onions, garlic, bananas, chicory root that helps in maintaining healthy gut microflora essential for good immune response

02/ ​Start your day with a balanced breakfast

Eating a balanced breakfast every morning must be non-negotiable. If you are wondering what defines a ‘balanced breakfast’, it should be a mix of carbohydrates, fibre, protein, vitamins and minerals. These can be found in many foods and one can pick different breakfast foods namely grains, fruits/ vegetables and dairy. A bowl of ready-to-eat breakfast cereal made with whole grain; a glass of milk or a bowl of yoghurt and sliced fruits or dry fruits/nuts works just as well. As long as you are getting a wholesome balanced breakfast, you are energized to start a long day ahead.

03/ ​Enjoy your meal but eat less

With reduced activity while sitting at home, keeping your body weight in check can get challenging. Hence, exercising portion control becomes even more vital. Use a smaller plate, bowl, and glass and portion out foods before you eat. Take time to enjoy your meal while eating, as eating too fast often leads to overeating.

Try and pay attention to hunger and fullness cues before, during, and after meals. Alternatively, use the 20-minute rule i.e. Wait for about 20 minutes before reaching for a second helping. It can take a little while for you to realise you’re satiated!

04/ ​Stay hydrated

Good hydration is crucial for optimal health. Drink at least 8-10 glasses of water daily, preferably boiled to ensure safety. During monsoons there is an increased temptation of indulging in caffeinated beverages like tea/coffee. So, it is advisable to limit the intake to 1-2 cups daily as excessive dose of caffeine can be dangerous for health

05/ ​Focus on whole fruits and vary your veggies

Get creative! Add fruits to any meal. At breakfast, add sliced banana or strawberries to low fat yogurt and enjoy it with your favourite cereal. For lunch, top a salad with apple or orange slices. At dinner, have a fruit bowl as dessert. Be generous when it comes to veggies! Brighten you plate with red, orange, green or purple coloured veggies. They provide protective substances like vitamins and minerals; antioxidants that are required for several bodily functions and optimal immune function. Ensure to have seasonal and fresh produce to get the maximum benefits

06/ ​Practice good hygiene

It’s advisable to wash hands for at least 40-60 seconds with clean water and soap before handling and after preparing food. Make sure to clean and disinfect food preparation surfaces including the kitchen sink, equipment, utensils with hot soapy water before and after preparation of food.

from LifeStyle