Keep your diet light for monsoon


Monsoon comes with a shower of health woes, owing to the moisture in the air that triggers growth and proliferation of many harmful micro-organisms. Staying cautious about what you eat is the one way to prevent falling sick during the rainy season. Eating food that is light on your tummy is the best way to avoid indigestion.

Reema Narang, Dietitian at Doctor Insta and Mehar Rajput, Dietician, Fitpass advise people to include the following foods in their daily diet.


We don't blame you for craving for some hot and crunchy snack during a chilly day. Instead of going for chaat and pakodas, try having soups during your snack time this season. Soups can satiate your hunger pangs and fulfill your body's nutrition needs. It is easy to digest and light on your digestive system. It is recommended that soups should be taken with ginger, garlic and black pepper. Besides enhancing the taste the spices improve immunity. They also act as a hydrant for your body during the humid weather conditions. Humidity speeds up the dehydration in your body and causes fatigue and nausea.


Steamed vegetables

Steaming softens vegetables but maintain most of their nutrients, especially water-soluble compounds that are easily damaged by heat – like vitamin C. Steaming vegetables helps remove germs from them and helps it retain the texture and flavour. Consumption of steamed vegetables like broccoli, mushrooms, carrots, and tomatoes are highly recommended by dietitians and health experts across the world.

Cooking vegetables


Juices are a no-go in the rainy season. Replace them with smoothie. Easy to make, smoothies can provide you a quick energy fix in the morning. Adding chia seeds to the smoothie could work as an energy booster for your body. Avoid leafy vegetables like kale, spinach, cabbage etc and use veggies like cucumbers, oranges, mangoes, tomatoes for the required nutrition.

Make smoothies with vegetables that are in season


Sprouts will help boost your body's immunity. You can have sprouts of green moong dal, kala chana, and chole with chopped onion, tomato and lemon juice. These tangy and tasty sprout chaat can be served for breakfast, lunch or for snack time.



Both in the form of cob and bhel, corn is an ideal food to go for in the rainy season. It helps lower blood pressure, reduce cholesterol and assist in taming diabetes. Corn is also rich in fibre and starch, which ensures smooth functioning of the digestive system.

Baby corn-peanut salad


Ginger is known as the miracle spice. Herbal teas with ginger like tulsi-ginger tea and chukku kappi will warm you up and improve your immunity. It is a rich source of chromium, magnesium, and zinc that improves the overall blood flow. It has antibacterial and antiviral properties that help in fighting cold and flu. Coughing and congestion are common problems during monsoon. Ginger's expectorant properties loosen the mucus from the lungs. It also soothes lung tissues.



Turmeric is known for its roles in boosting immunity and preventing infections. It has antibacterial and anti-inflammatory properties and is said to be beneficial in keeping the sugar levels under check. Drinking a cup of milk with ¼ tsp turmeric powder mixed in it can safeguard you from monsoon related illnesses.

Golden milk- turmeric latte
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