Food for a rainy day...

Indulge in the right food to avoid infections and diseases that the monsoon brings in. Nutritionist Anushree Shetty provides a guide to good health this season 


First and foremost, maintain personal hygiene. An unhygienic lifestyle can lead to infection and disease. Maintain hygiene in the kitchen as mico-organisms thrive in dirty conditions. Utensils should be washed thoroughly and kept dry. Food particles left on the utensils or on the cooking area are an open invitation for insects and flies that are excellent carriers of disease. 

• Consume enough water throughout the day to keep the body well-hydrated. It helps to improve digestion and keeps the skin glowing. Ensure that the water you drink is either filtered or boiled.
• Avoid
• Food from roadside vendors, especially chaat stalls as the water that they use can be contaminated.
• Foods that emit strange odours or appear strange.
• Fried and oily foods.
• Salty foods as they can cause bloating. Water retention is common now as you don’t end up sweating due to the humidity.
• Raw foods as they are loaded with germs and get spoilt faster.
• Vegetables like cauliflower, cabbage, spinach as they are most likely to be worm-infested.
• Eating leftovers. Do not consume leftover or stale food. Avoid refrigerating leftovers, especially non-veg food as it gets contaminated with micro-organisms much faster. If the food has been refrigerated, then cook the food properly before consuming it.
• Milk, as it has a high risk of contamination. Curd and buttermilk are the best alternatives.
• Seafood.

Load up on

• Bitter gourd, bottle gourd, snake gourd, ash gourd. Also include pulses and dals.
• Strictly consume only cooked vegetables. Even salads need to be slightly boiled before consuming.
• Oats, brown rice can be consumed as they are easy to digest.
• Fruits help in boosting your immunity, hence should be included in your diet. They provide a good amount of vitamins and minerals to fight infections. Avoid pre-cut or peeled fruits that are kept in the open.
• Include a handful of nuts like almonds and walnuts every day to increase your immunity.

Supplement your diet 

• Along with a nutritious diet, vitamin and mineral supplementation is also essential. A multivitamin dose every day with breakfast is beneficial.
• Antioxidants: They help boost your immunity, reduce cellular damage and provide anti-ageing properties. Vitamin E, Vitamin C and Antoxid capsules are essential antioxidants.
• Hot beverages: Opt for hot beverages. Go for teas like herbal tea, masala chai, lemon tea and ginger tea. You can also include soups prepared with herbs. They have a soothing effect on the nasal and oral tract and also improve immunity and digestion.
• Add pepper, garlic, ginger, turmeric, oregano, ajwain, fenugreek seeds to soups and curries while cooking. They help to build your immunity.