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WHAT ARE SOME FOODS TO MAKE THIS SUMMER EASIER AND HEALTHIER? NUTRITION TIPS FOR SUMMERS!
May 4,2020
Temperatures are soaring in northern India and as we find some relief in air conditioners and fizzy drinks…there is more to countering the soaring temperature than just cooling your body temperature. It is very important that in summers which are associated with water loss we replenish the water levels in our bodies in a healthy and natural way.
Water sustains the body’s many vital chemical reactions and maintains correct body functions. Water is the main constituent of the human body about 60% of body weight in an adult. Although treated rather trivially, no other nutrient is more essential or is needed in such large amounts. Good hydration is essential for health and wellness. Every cell in the human body requires water. Hydration is central to the most basic physiological functions such as regulating blood pressure and body temperature, circulation and digestion.
The primary way of hydration is drinking plenty of clean water orally, but about 20% of our intake comes from foods especially fruits, vegetables, drinks, and broths. Although heavy perspiration calls for more hydration, sitting in an ac cabin for most of your day also dehydrates you and requires a correction of the body fluids with lots of oral consumption of water. People who work/ exercise in higher temperatures loose electrolytes along with water in perspiration. Food and hydrating fruits and vegetables are the choices as they not only correct the water balance but also replace essential salts and minerals. In addition, food provides the added nutrition of micronutrients (vitamins and minerals) and fiber.
Some fruits and vegetables which are natural hydration range from cucumbers, leeks, spinach, tomatoes, berries, melons, lemon, sweet lime, peppers, guards, lettuce, broccoli, and celery. Eating plenty of the above fruits and vegetables has multiple health benefits:
Hydration: Supplying water, a principal nutrient as most of the above fruits and vegetables contain 60-80% water by weight.
Essential micronutrients: Fruits and vegetables can provide almost all vitamins and minerals like Vit A, Vit C, Folate, Vit B4, Vit B2 and Iron, Calcium, Manganese, Copper, Sodium, Potassium and many more correcting any micronutrient deficiency.
Fibre: As the above Fruits and vegetables are rich in the fire they provide a feeling of fullness and satiety, reducing the intake of other calorie -dense foods hence assisting in weight loss.
Snack Alternative: Whole Fruits and vegetables, cut into veg or fruit salad, blended into a smoothie, broth or soup can be a great snack replacing unhealthy foods and help in maintaining weight.
There are many other foods that hydrate our bodies:
1. Sharbats: a cooling drink commonly made with juicy fruit, mint, and spices such as cumin and black salt. Examples of sharbats are
Falsay Ka Sharbat – made from falsa or Grewia. Grewia is great for heart, blood circulation, cooling down the body temperature, reducing inflammation and is super delicious.
Bael Ka Sharbat – made from Bael fruit or Stone Apple is packed with nutrition, helps cure acidity, ulcers, gastric disorders and helps to cool and detoxify the body.
Aam Panna – a drink made from raw mangoes which are boiled and infused with mint, cumin seeds, and black salt. Aam Panna is sugar-free, low fat, cool appetizer and flavorful summer drink. It is also carminative and improves digestion.
2.Lassi/ Buttermilk: Yoghurt diluted with water and churned into a Lassi or buttermilk is nutritive, hydrating and aids in digestion. It acts as a general laxative and provides calcium, potassium and Vitamin B12 to the body. Buttermilk contains good bacteria that lubricate the intestines, aid digestion and helps to reduce gas and bloating.
3.Fruit Smoothies: Smoothies can be made from fruits blended with milk, peanuts a small serving of ice cream, and a flavourful essence. Smoothies are delicious and great for cooling down the body, hydration, and full of nutrients like calcium, protein and vitamins.
4.Broth/ Soup: A clear vegetable broth or soup can be made by cooking leeks, spring onions, carrots, tomato, cabbage, peppers, mushrooms, and more in a big vessel and straining it through a sieve. Chicken broth is a favourite version. Soup fills you up in addition to rehydrating you saving the extra calories from piling up.
Dr. Manjari Chandra
(Consultant- Functional Nutrition)
Dr. Manjari Chandra
Consultant- Functional Nutrition
A distinguished nutritionist, an empathetic counsellor, an avid reader and an expert in therapeutic diets and functional nutrition, Manjari Chandra’s passion for Nutrition Science and her versatility has enabled her to accomplish new heights in the field of health and nutrition. She has worked as a Clinical Nutritionist and Diet Consultant for over 22 years in some of the top-notch hospitals of India.
Qualified in Hospital Administration, Manjari has a Master’s degree in Therapeutic Nutrition and Clinical Dietetics. She is a Diabetes Consultant and Educator, Onco-nutritionist, Functional Nutritionist and Weight Management Specialist. She also has an advanced certification in Intravenous Nutrition Therapy and Chelation.
She is actively involved as a keynote speaker in both state and national level symposiums, workshops and conventions on health, fitness, food safety, critical care and public health. She has been a guest speaker and expert panelist at several National Seminars and Continuous Medical Education programs. She has also been a keynote speaker at public health conferences at FSSAI, FICCI, ASSOCHAM and ISMA.
Besides, Manjari has conducted Health and Wellness Workshops for major corporate houses like Infosys, IBM, Volvo, Seimens, Akzo Nobel, ABB, Philips, Oberoi Hotels, Hero Motors, Pullman group and many more. She is also involved with many educational institutions across the country educating the young generation and motivating young minds to invest in their health.
She is associated as an expert with Delhi Half marathon and has held workshops for professional runners. She has piloted many national campaigns at community level such as the Queen of heart Campaign, Suposhan, National Anemia Eradication program. She is also associated with Helpage India and conducts workshops for the elderly.
In the plethora of diet fads and fears, Manjari urges us to use our common sense and un-complicate the act of eating. She emphasizes on a blend of traditional food wisdom and modern nutritional science for a healthy body and mind.
Manjari has guided and worked with innumerable patients through Metabolic Syndrome, Type I and II Diabetes, PCOS, Cardio-Vascular disease, Cancer, Renal diseases, Neurological disorders, Ryle’s tube feeding, Organ transplants, Weight Loss and more. Manjari guides her patients to reclaim their long-lost relationship with food, so they not only reclaim the fit, healthy body they always wanted to have, but also reclaim the life they always wanted to live.
Manjari has been instrumental in developing and implementing weight loss programs leading to many successful weight loss stories. She has championed this by working on latent inflammation, allergies, genetic coding and expression of her patients resulting in effective and sustainable weight loss.
Her presence in the media:
- Writes regularly for publications, leading dailies and prominent magazines such as TOI, The Week, HT, The Hindu, Men’s Health, Health and Nutrition, Indian Express, Outlook and many more.
- Panelist for prime-time Television shows on INDIA TODAY, CNN TV 18, Mirror Now, NDTV, ZEE News and many other popular channels.
- Contributes articles for various digital platforms on health and nutrition.
Her journey so far:
- Consultant Nutritionist at Max Healthcare and Founder of Manjari Wellness.
- Functional Nutrition Consultant at DAIVAM.
- Consultant Nutritionist for Intelligent Ageing
- Visiting Advisor for IMAPH and HEAL Foundation.
- Chief Dietitian and Head, Department of Nutrition and Dietetics at Columbia Asia Referral Hospital.
- Senior Dietitian at Manipal Hospital Bangalore.
- Consultant Nutritionist Army Hospital Baroda and Amity International University Manesar.
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