A food guide to stay healthy during this monsoon season

New Delhi: Monsoon is here and while a lot of them are enjoying the respite accorded by the rains against the scorching summer heat, let us not forget that monsoon is also a cesspool for diseases that might catch you by surprise if adequate precautions are not taken during this season.

Here is a Monsoon food guide shared by Mumbai based Nutritionist and Lifestyle Educator Karishma Chawla and how one can include the right foods to boost one's immunity this season and keep one warm.

Sharing a few guidelines as hereunder:

1. Add immune booster foods.

2. Keep hydration levels high.

3. Add garlic, turmeric to daily foods to enhance immunity.

4. Add probiotic yoghurt to the diet.

5. Include warm foods like protein -- lean meats (egg whites and chicken) and fibre -- fruits and vegetables to keep the body warm.

6. Indulge in seasonal fruits.

7. Avoid raw foods.

8. Wash vegetables well before cooking.

9. Make sure to have your multivitamin and antioxidant supplements every day.

10. Make sure to have omega 3 supplements every day.

To do or not to do?

With monsoon comes unwanted cravings and refined foods, salty and spicy foods are consumed which can lead to water retention and unhealthy body fat percentages. However, it is important to realize, that a season cannot put a break to your fitness goals. Therefore, it is imperative to follow the optimal level plan of fitness which comprises of:

•Eating a balanced diet comprising of complex carbohydrates, lean protein and omega 3 fatty acids

•Adequate water and sunshine

•Regular exercise

•Good state of mind- that comes from eating healthy, exercising and spiritual health.

Water retention guidelines:

•Keep hydration status high. Thirst is the last indication of the body being dehydrated. If you are well hydrated, you should be urinating about once every 1.5-2 hours.

•Add green tea and dandelion tea to the plan- natural diuretics.

•Parsley and asparagus in food preparations- natural diuretics.

•Consume calcium-rich foods like eggs, low-fat milk and milk products and green leafy vegetables and most importantly avoid table salt.