Good health
Monsoon mélange
Anjali Mukerjee

Monsoon is the time when diseases, particularly of the digestive system, are rampant. So temper that hearty appetite with a dose of caution during this season

Indulge in light preparations like soups and stews rather than heavy curries in rainy weather. Thinkstockphotos/Getty Images

We need to be very careful about the food we eat and the water we drink during the monsoon as our digestion gets weakened. The dosha, which is most likely to go out of balance is vaata. Vaata aggravation leads to gas formation and indigestion, which most of us unknowingly experience during monsoon. The rains will tempt you to gorge on bhajiyas, sweets, and large helpings of steamy hot food at mealtimes.

But check that hearty appetite with a dose of caution — the monsoon is the time when diseases, particularly of the digestive system, are rampant. Poor digestion leads to a form of 'cellular starvation' which in turns slows your metabolism and increases fat storage. Monsoon reduces body’s immunity and makes us susceptible to many diseases commonly associated with this season. Hence, it is the time for us to make and keep our body resistant against diseases by boosting our immunity and taking precautions against these seasonal diseases.

While you must take regular precautions like boiling water and avoiding street food or food prepared in bulk, here are a few specific guidelines about eating during the rains:

Professional approach Working professionals are so caught up between their work and the household that it gives them little time for themselves. In this state, diet becomes the most easily ignored part of their schedule. Managing a healthy diet is quite a task for the working professionals, but one cannot ignore the range of positive outcomes it brings along with it. One usually sees a lot of staff falling ill around monsoon time, leading to absenteeism and a loss in terms of productivity, manpower and efficiency in achieving targets. Little extra caution in terms of food choices is important if you value your health and want to avoid falling sick. Suggested diet Oatmeal porridge with fruits makes for a healthy breakfast choice A sample menu for healthy eating during monsoons should include: Breakfast: Whole wheat bread/ Oats porridge/ steamed eggs (boiled / omelette/ crumbled)/Steamed moong sprouts. Lunch: Rotis, idlis, miso soup; vegetables/ dosas/whole wheat bread, dal sambhar, grilled chicken, stir fried greens. Snacks: Banana/ oranges/ sweet lime/ almond/ roasted chana. Dinner: Vegetable stew/ chicken stew and rotis; garlic bread or rice, stir fried green vegetables, dal / curd.

Season specials

The most important thing that office goers should do is to carry food from home. Roadside food like chaats, fast foods, sandwiches, fruit juices may tempt one at lunch or snack time, but it is ideal that we refrain from eating these in monsoon. Avoid juices, buttermilk, lemon juice, golas, kulfis etc from street vendors. These food stalls are the biggest sources of infections and diseases due to their unhygienic means of food preparation. Office goers should preferably carry their food from home or choose to eat cooked food in places which practice good hygiene.

Avoid eating raw foods during this season, like raw vegetable salads. Instead one can carry stir-fried veggies or the normal sabzi preparations that are usually an integral part of an Indian diet.

Wash all fruits and vegetables thoroughly, particularly leafy ones and cauliflower, which may contain larvae and worms and collected dirt from the streets.

Eat moderate quantities of food as the body finds it harder to digest during the monsoon.

Drink warm beverages; add mint or ginger or dry ginger powder to tea.

Include naturally sour food (not fermented) like tamarind, tomato, lime, thin buttermilk and kokum in your diet — in soups, dals and vegetables.

Moong dal is easy to digest, especially the thin watery dal.

Garlic, pepper, ginger, asafoetida, saunth, turmeric, coriander and cumin (jeera) seeds enhance your body's digestive power and improve immunity.

Vegetables recommended during the rains are: bhindi, dudhi (lauki), parwal, suran, roasted baingan and karela.

Pomegranates, chikoos, bananas and strawberries are ideal for the monsoon. Eat a couple of dates every day for your iron and energy requirements.

Eat whole, washed and peeled fruits rather than fruit juices (if you have a weight problem).

Well cooked sprouts, pulses, dals etc can be carried for lunch.

Non-vegetarians should go in for lighter meat preparations like soups and stews rather than heavy curries.

Avoid buying readymade food from street vendors during the rainy season

Avoid raw seafood, shellfish or any kind of raw meat preparations in this season.

Drink plenty of water, even if you don't feel thirsty. But drink only boiled and filtered water. Surprisingly, dehydration is a possibility during the monsoon.

Choose steamed foods like idlis, steamed rice and dal with vegetables when eating out during monsoon

Check the temptation to gorge on bhajiyas and large helpings of steamy hot food when it rains

If you must eat out choose steamed foods like idlis, steamed rice and dal with vegetables (request for less oil and masala), hot soups, etc.

Overall, astringent, mildly bitter and mildly pungent foods work best in the monsoon.

Safety first

Fruits can be eaten liberally during monsoon, but only after washing them thoroughly in running water. Washing all fruits and vegetables, mainly green leafy vegetables, is quite important during this time. One may soak the leafy greens in a vinegar solution (30 ml vinegar in half litre water) for 10 minutes and then wash it with plain water. Vinegar kills 99 per cent of the bacteria and it is an effective and readily available cleansing agent in most Indian kitchens.

Wise food choices

Today we have more knowledge of health than ever before, yet we continue to suffer from serious diseases that are largely preventable if we make healthy and wise food choices. A monsoon diet mainly involves eating safe. Eat a balanced meal and try to carry wholesome foods with you for the day. Discard rotten, smelling, decayed foods immediately. Wash your hands at all times before eating and handling food in any form. Hygiene and sanitation at every step will help combat all food and water-borne diseases in monsoon.

Thus precautions coupled with care really help you to enjoy monsoons. Have a healthy and safe monsoon.

The writer is a nutritionist. She treats obesity and related health disorders online. She can be reached at ask@health-total.com / www.health-total.com

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