Cool Bites

If your appetite is killed because of the summer heat, add loads of cool fruits and veggies. PT chalks out a diet chart

IT’S common to hear people say ‘I don’t feel like eating’, during summer. Thus, skipping meals and avoiding food becomes quite a frequent sight. Hear self-proclaimed foodie Amita Giriya, who says, “I enjoy eating all kinds of foods and I’m a big foodie. But the rise in the temperature has killed my appetite. I don’t know what to eat!” The reason behind this is the fact that the BMR (Basal Metabolic Rate) comes down during summer, explains nutritionist Anuradha Inamdar. Replying to the query of Amita and several other foodies like her, she says, “The best coolants during summers are butter milk and coconut water. Make cucumber or raddish raita a part of your daily diet.” This is the season when you can substitute your fatty foods with ‘cool’ and colouful veggies and fruits. Fitness expert Rashmi Uttam, says, “Cold salads, water-based fruits and vegetables including cucumber, onions, tomatoes etc should be preferred. Citrus fruits, juices without sugar and coconut milk are best to keep your energy levels up.” Nutritionist Preeti Arora, adds, “Drink lots of aam panna, jal jeera and lemon water as it will refresh you. Opt for colourful drinks like khus and rose that will not only make your dinner table look more interesting but also help you from getting dehydrated.” While, eating lots of fruits is mandatory, nutritionists feel that making minimum changes to the way you cook your regular meal can help you stay cool as well. Dietician Manisha Chaple says, “Avoid using too much of oil for cooking. Add methi seeds to your regular dal and you will see the difference.” Substitute your parathas with phulkas and add spices like mint leaves, ginger and cumin seeds to your dishes. Dietician Narayani Devkota adds, “Avoid bajra and replace it with jowar, wheat and nachani when you make rotis. Rice also can be a part of your meals.” Also avoid the use of ground nuts as it produces a lot of heat. The heat kills your desire to eat and people tend to skip meals. But nutritionist Naini Setalvad warns. “It’s okay to skip having the regular roti and sabzi but do not stay hungry. Substitute it with yogurt, which is a complete meal in itself. A light sandwich with fresh veggies and fresh mango can make your lunch during this season.

EAT TO CHILL: Eating various fruits and vegetables 

can help you stay cool this summer season

 Use lots of pumpkin, gourd, turai and parwal in your kitchen. Heavy grains and spices are a strict no-no. Raw mango works well against sun stroke.” Ask her about the fattening effects of mango and she denies, “It’s only when you mix the fruit with milk and icecream that you gain weight.” It not just about eating right, but staying hydrated is the key to a healthy summer. “Drink lots of water and increase your intake of liquids. Drink lemon juice, coconut water and thin buttermilk, to replenish the fluids that are lost in sweat. But avoid caffeinated or carbonated beverages as they are acidic in nature and act as diuretics, which cause loss of fluids through urine. Also, one should make sure they eat light. Avoid having fatty food and junk food. Fried foods, like vadas, samosas, chips, bhajias, farsan, etc should be kept away. The greasy and fried foods have heated thermal effect on your body and make you feel sluggish,” says dietician Yogita Sharma.

So, if you want to look cool this season, all you have to do is eat and drink all that’s cool, light and healthy.