With Kolkata reeling under soaring temperatures and relentless humidity, staying healthy has become as much about what you eat as how much water you drink. It’s in this messy scenario that a proper summer diet can come in handy. Taking care of your meals and keeping your body cool and healthy in place can prevent you from getting unwell or having stomach upsets.

According to eminent clinical nutritionist Pampa Roy, an efficient diet plan in this scorching heat will ensure easy digestion. “Summer is not the time for heavy, oily meals. The focus should be on hydration, easy digestion, and replenishing electrolytes lost through sweat,” she says. Here’s what Pampa suggests for your daily diet in this unbearable weather.

Morning Dose

Soak a spoonful of cumin, coriander, fennel, and carom seeds overnight in 150-200 ml of water. Drain the water, bring it to a boil for 7-8 mins, and drink that after you wake up the next morning by 7-7.30 am. After a short break of 30-40 mins, indulge yourself with a cup of herbal or black tea and 4 almonds and 10 peanuts soaked overnight. You can add 1–2 light or digestive biscuits if needed.

Breakfast Story

It’s good to have breakfast by 9 am. Ideally, a bowl of plain yogurt with flattened or puffed rice or a glass of oat smoothie or roasted gram flour (sattu) drink can keep your body cool and healthy, preventing dehydration. Alongside, one can add a boiled or scrambled egg.

The Snack Pack

By 11 am, it’s time for a light snack. It’s always good to choose 200-250 gm of seasonal fruits that contain a lot of water. They make up for the fluids you lose in this scorching heat by replenishing the vital electrolytes and providing the essential vitamins and antioxidants that boost immunity. Fruits like watermelon, mango, wax apple, ice apple, muskmelon, and blackberries can best fit your diet.

Lunch Sorted

Keep a light and balanced diet for lunch. It’s good to have rice and watery daal, as it’s better for digestion. Pick watery vegetables like cucumber, bottle gourd, ash gourd, pointed gourd, or snake gourd for your side dishes. For the protein intake, add 150 gm of fish to your diet, but remember not to make it rich in spices. Add watery vegetables to your light fish curry or choose mango or tamarind for a sour twist. Alongside, a slice of lemon and freshly cut salads are a good bet. Do remember to wash or soak all the ingredients properly to avoid stomach issues.

Afternoon Titbits

Avoid afternoon tea or coffee to prevent dehydration. Instead, rely on sprouts, chickpeas, nuts, makhana, or popcorn for a light snack. Fried or junk food and flour-based items are a big no.

Dinner Done Right

Try to have your dinner by 8 pm every day. Lighter meals of either rice, roti, dalia, quinoa, or oat khichdi can be a good pick. Keep dal, soybean curry, or light fish stew as your side dish. Chicken would be a little heavy for digestion.

Day-out Sips

Beverages like tender coconut water or a pudina-lime drink can keep you cool if you are mostly outdoors. Those who need to spend long hours under the scorching sun can rely on fermented rice soaked overnight as a cool and wholesome meal.

As Kolkata braces for more sweltering days ahead, the simplest way to stay fit may lie on your plate. Light meals, seasonal fruits, and adequate hydration can go a long way.

Goodbye summer stress!

About the author- Clinical nutritionist Pampa Roy