To maintain your energy this monsoon season, eat fresh, locally grown fruits and vegetables and a healthy amount of fats.
The monsoon can also bring issues like fatigue, dehydration and loss of appetite, so it’s important to prioritise keeping cool, hydrated and nourished with energy foods – improving your overall health can be achieved.
Here are some tips to help you survive the monsoon with mindful eating while still maintaining your energy.
- Nourish yourself with healthy fats and whole grains: Including good fats in your diet can support heart health and help you feel relaxed. Get good fats from monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) by eating foods like avocados, walnuts, sunflower seeds, and oily fish like salmon and mackerel. These oils enhance the flavor of your food, aid digestion, and help you feel lighter after a meal.
- Include whole grains such as oats, whole wheat and barley in your diet to provide sustained energy and essential nutrients. Try grain bowls and stir-fries for satisfying and nutritious meals. Simple tofu or paneer sautéed in a healthy oil blend along with vegetables is packed with flavour and nutrients. Dishes like dahi vada, kanji vada, goli bhaji and vegetable chops can also be cooked and enjoyed with a refreshing flavour. When you’re pressed for time, sliced apples with peanut butter make a crunchy and satisfying snack.
- Reduce your sodium intake and limit added sugars: During monsoon, it’s important to watch your sodium and sugar intake. Excessive intake can lead to bloating, dehydration and low energy. The WHO recommends that adults limit salt intake to less than one teaspoon.
- When preparing meals, choose fresh ingredients over processed foods, which are often high in sodium. Try herbs, ancol, spices and citrus juices to enhance flavor without relying on salt. Enjoy the natural sweetness of fruits like pineapple, peaches and mangoes instead of sugary desserts and snacks. Freeze fresh fruit juices with pulp to create healthier sorbets and gelatos.
- Choose home-cooked meals whenever possible. You can control the amount of salt and sugar in the foods you prepare at home. Keep yourself hydrated without added sugar by having refreshing drinks like cucumber and mint herbal water or unsweetened iced tea. Trick your taste buds by adding the natural sweetness of fruits instead of sugar. For example, you can add fresh orange or peach juice to your iced tea.
So, to maintain your energy this monsoon season, eat fresh, locally grown fruits and vegetables and healthy fats. Enjoy lighter, tastier meals and welcome a richer, healthier lifestyle.
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