SKULPT offers do’s and don’ts for this summer to get you diet ready

As the summer season approaches, the mercury levels rise, and the scorching sun makes us hunt for
soothing foods which can comfort us in the heat. Its a natural trend to opt for low calorie foods and
interests shift from the high calorie diet of winters.
Abhilasha Bagaria, Clinical Nutritionist, SKULPT, says “Different ingredients act differently on our
metabolic system. All foods are divided into 2 categories i.e. foods that generate heat in the body and
others which have a cooling effect on the body. On the other hand, foods that are high in water content
help in hydrating the body and keep you cool from within. Also, alkaline foods and beverages are more
hydrating than as compared to others. They are high in water content, low in calorie and aim at balancing
the acidity and pH levels of the bodily fluids.”
Below are enlisted the foods we should consume and avoid for staying healthy this summer:
Body cooling foods:
• FRUITS: Mango, papaya, pear, berries, apricots, grapes, plums, melons (watermelon and
muskmelon), tomato, kiwi, pineapple, avocado, tender coconut
• VEGETABLES: Zucchini, pumpkin, all kinds of gourds, mint leaves, onion, lime, cucumber,
mushroom, sweet corn, green leafy vegetables, eggplant, basil leaves
• OTHERS: Yoghurt, coconut water, fennel seeds, basil seeds, barley.

Foods to avoid:
• Caffeinated beverages
• Carbonated beverages
• Alcoholic beverages
• Drinks high in sugar content like readymade iced teas
• Dry fruits
• Very hot and spicy foods
• Foods high in salt content
• Fried foods
• Heavy salad dressings
• Extremely cold foods and drinks
Healthy drinks which help replenish bodily fluids:
• Barley water
• Fruit and vegetable juices (no added sugar or salt)
• Aam Panna
• Lemonades
• Buttermilk
• Sattoo water

• Jaljeera
• Wood apple water (bael water)
• Cold green tea
• Fennel water
• Fenugreek water
Since, the mango season has started in full swing, Abhilasha tells us how to go about this high-calorie ‘king
of fruits’. Mango is one of the richest tropical fruits and is abundantly found during the summers. Many of
us shy from consuming mangoes because of the high calorie content. But in the process, we miss out on
the various vitamins, minerals and antioxidants present in mangoes. The best way to consume mango is to
soak it for several hours in water, for it to cool down from inside out. This way it will not produce heat in
the body which leads to acne and digestive discomfort. Also, since the fruit is high in calories, one should
try to consume it during the first half of the day, so that one has plenty of time to work off the calories by
performing our daily activities.
Low calories mango dishes which can be consumed:
MANGO SALSA: Combine the mango with cucumber, jalapeno, red onion, lime juice and cilantro leaves
and mix well. Season with salt and pepper.
MANGO AND GREEK YOGHURT SMOOTHIE: Place the mango in the freezer for 30 minutes to allow it
to cool. Remove the skin of the mango with a food peeler, Cut mango into medium chunks, reserve about
1 teaspoon of mango to use later for garnish on the smoothie (dice the reserved mango into small pieces).
Place the mango, Greek yogurt and 1/4 teaspoon cinnamon in the blender. Blend for 2-3 minutes on high
or until the mixture is creamy. Pour into a cup, top with the reversed mango and lightly sprinkle with
cinnamon.
MANGO, COCONUT AND CHIA SEED PUDDING: Place half of the diced mango in a blender or a food
processor together with coconut milk, honey and lemon juice. Process until smooth. Pour the coconut
mango mixture into a container and add the chia seeds. Stir through and leave for 15-20 minutes, until the
chia seeds have puffed up and the mixture turned into thick, pudding or jelly like substance. If making
ahead of time, cover with a lid or some cling wrap and refrigerate for anywhere between 2 hours to
overnight. To serve, divide the pudding between two glasses and add the remaining diced mango and
some berries of choice.
On a concluding note, one should maintain a diet moderate in calorie intake, with less emphasis on simple
carbohydrates in the form of sugar. In the process, one should not ignore one’s protein requirement and
make a conscious effort to keep up the intake. Additionally, dehydration is prevalent during the summer
season. So fluid intake should be plentiful to help maintain electrolyte balance and keep dehydration at
bay.

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