Summer is here again and we are all reeling under rising temperatures. Receding greenery and increase in high rises are only adding to the heat. It's the best time of the year for cotton wear, swimming and salads.
Foods that can help you beat the heat include healthy salads, cool beverages, fresh and juicy fruits such as watermelon, water-filled vegetables like cucumber, sprouts, and plenty of water. Foods that might make you uncomfortable during the hot season are high fat foods, fried foods, fatty meats, sugary eats or beverages, highcaffeine drinks and alcohol.
Stay well-hydrated
You often read that two litres of water daily is important for good health. This is especially true in summer. Whether its water or some other healthy beverage, make sure you drink approximately 30 ml of liquid for every kg of body weight that you carry. In other words, if you weigh 50 kg, you need to drink at least 1,500 ml of fluids per day and if your weight is 75 kg, your requirement is about 2,250 ml of fluids per day.
Fluid requirement increases with increase in physical activity, and varies in disease conditions.Apart from water, fresh fruit juices, fresh vegetable juices, clear soups, rasam,tender coconut water, lime juice,and buttermilk are some of the healthy fluid options. If you wish to have thandai or aam panna, use less sugar so that your thirst doesn't increase. Try a gazpacho for a change. Chilled smoothie can be made by blenderising unsweetened soymilk,water,fresh fruit (banana, mango or berries) and honey. If you take alcohol or caffeinated beverages, make sure you drink some water before or after the beverage.
Stay well-hydrated
You often read that two litres of water daily is important for good health. This is especially true in summer. Whether its water or some other healthy beverage, make sure you drink approximately 30 ml of liquid for every kg of body weight that you carry. In other words, if you weigh 50 kg, you need to drink at least 1,500 ml of fluids per day and if your weight is 75 kg, your requirement is about 2,250 ml of fluids per day.
Fluid requirement increases with increase in physical activity, and varies in disease conditions.Apart from water, fresh fruit juices, fresh vegetable juices, clear soups, rasam,tender coconut water, lime juice,and buttermilk are some of the healthy fluid options. If you wish to have thandai or aam panna, use less sugar so that your thirst doesn't increase. Try a gazpacho for a change. Chilled smoothie can be made by blenderising unsweetened soymilk,water,fresh fruit (banana, mango or berries) and honey. If you take alcohol or caffeinated beverages, make sure you drink some water before or after the beverage.
Safe food in summer
When you make raw foods a part of your diet, be sure that they are hygienically prepared and served. Bacterial activity is pretty high in summer and uncooked foods are good storehouses of bacteria. Bacteria can rapidly multiply in cooked foods too,placed between temperatures of four and 70 degrees.
When you make raw foods a part of your diet, be sure that they are hygienically prepared and served. Bacterial activity is pretty high in summer and uncooked foods are good storehouses of bacteria. Bacteria can rapidly multiply in cooked foods too,placed between temperatures of four and 70 degrees.
If your immune system is not strong, such food can make you sick.Year after year, we read about gastro outbreaks in summer. To prevent food-borne illnesses, wash hands before handling food, drink clean water, refrigerate foods properly, and eat freshly-cut or cooked foods as far as possible.If you have to consume leftovers,make sure you heat them well before eating.
-Sheela Krishnaswamy, Nutrition consultant
-Sheela Krishnaswamy, Nutrition consultant
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