Beat the heat the nutritious way!

 By Dr Vandana Mathur*

Beat the heat the nutritious way! Summer is officially here. While it’s a special time for loads of fun in the pool, vacation, and holidaying and a great opportunity for the family to bond, it’s important to take care of our little ones. The summer is relentless and dehydration is common, so it’s imperative to ensure that our kids are eating right. These are some foods that can be easily incorporated whether you are at home or travelling.

Curd– Yes, our humble dahi! A bowl of dahi with salt or sugar or a raita can be included at lunch. Alternatively, a glass of chhaas or lassi, sweet or salted, whichever way the kids like it, makes a great accompaniment to any meal. Keeps them hydrated and energetic. Curd is packed with healthy bacteria and is a gut healer. Along with that, it’s wonderful for the bones, heart and skin. All-in-all is a superfood for the summer.

Watermelon– Who doesn’t like this cooling yummy and healthy summer fruit? It’s the ultimate fruit for summer packed with vitamins, antioxidants and dietary fibre. It will help maintain the electrolyte balance. Cut it in attractive shapes to lure the kids.

Cucumber– Cool as a cucumber don’t they say? Yes! It is also anti-inflammatory and a good source of Vitamin C and fibre. Cut it in sticks and serve them as a crunchy snack, at times with a curd-based dip. Can be part of any salad that you make too.

Coconut water– This ‘fluid of life’ is energising and refreshing. Packed with electrolytes, it will protect your little ones from heat stroke. Buy a fresh and not packaged one. It’s a natural energy drink that the kids love.

Tomato- Psst… it’s a fruit, not a vegetable! Along with having a cooling effect and protecting the skin from sun damage, it is a rich source of antioxidants that boost immunity and reduce inflammation. Serve as fresh juice, in raita or as part of a salad. 

Onion- It has amazing cooling properties. It prevents infections and gives your immunity a desired boost. It will protect your kids against sunstroke. Onions are anyway a part of most Indian cooking. Kids may not like them raw- but can be included in raita, paratha stuffing, curries, dips, salad. 

Other than the above, you can include musk melon, khus sherbet, nimbu pani, gulkand, fennel seeds (saunf) and mint. The kids should drink enough water. Make them wear light-coloured cotton clothes, make sure they wear a cap when out in the sun, apply a suitable sunscreen when stepping out and use sunglasses. Avoid being outdoors when the heat is at its maximum.  You can easily prevent dehydration, heat stroke, and rashes and make summer an awesome time to make new memories.

*PhD (Nutrition), Consulting Nutritionist and Certified Parenting Coach