How To Eat Healthy And Safe This Monsoon

“When it rains in India, it is the duty of vegetables to cover themselves with besan and jump in a karhai full of hot oil.” My friend Purba Ray posted this iconic tweet in 2017, and it continues to get forwarded on WhatsApp even after seven years.

Indians usually relate a rainy day to fried food — pakodas, masala chai, filter coffee, hot crisp vadas, street side chaats, and so on. Relief from the scorching summer and bidding adieu to the mango season makes it a bittersweet time of the year. Amidst these food indulgences, it’s important to stay safe from the health challenges that come along in this season. Monsoons bring an increased risk of water and foodborne illnesses like typhoid and jaundice, along with other infections like gastroenteritis.

The increased humidity of the rainy season creates ideal conditions for bacterial growth and contamination of food and water. Gastrointestinal ailments are often due to ingestion of pathogens through improperly washed, badly stored, or contaminated food. This week’s CEO’s Diet offers some smart tips to stay ahead of the monsoon health woes.

6 Practical Tips To Stay Safe

Food Preparation And Hygiene: Food safety begins with stringent hygiene practices. Wash hands thoroughly with soap and warm water before handling food. Instruct your cook at home and office canteens to follow the due handwashing process. Clean and sanitise kitchen countertops and utensils regularly to prevent cross-contamination. Use purified water for washing fruits and vegetables, as tap water may carry contaminants. Most modern water purifiers come with a separate tube for washing produce.

Also read: Here's How You Could Ensure That The Food You Eat Is Safe And Hygienic

Avoiding Contaminated Foods: While the allure of street foods like chaat and pakodas is strong, it’s advisable to exercise caution during the monsoon season. Street vendors may not be able to maintain optimal hygiene standards, increasing the risk of foodborne illnesses. Food prepped and stored on the carts to last the whole day without refrigeration is also a sitting duck for bacterial contamination. Instead, prepare homemade versions of your favourite snacks using fresh, clean ingredients to ensure both taste and safety.

Nutrient-rich Choices: Eat foods that boost immunity and aid digestion during monsoons. Incorporate vitamin C-rich options like amla (Indian gooseberry) juice, guavas, and citrus fruits to enhance immune function and combat colds and flu. Include easily digestible lentil soups, made with a variety of dals and condiments, seasoned with ginger and garlic to support digestive health while providing essential nutrients.

Also read: ICMR's Latest Guidelines On Nutrition And What You Can Incorporate

Better Snacking: Opt for healthier snack alternatives that provide nutrition without compromising on taste or safety. Bake or air fry bhajias and other snacks to reduce oil content while retaining flavour and texture. Make popcorn at home and get creative with the flavours to enjoy with masala chai, or go with the traditional monsoon snack of grilled corn on the cob slathered with lemon juice, salt, and red chilli powder. Homemade chaats with steamed sprouts, fresh vegetables, and fruits offer a nutritious and safe option for enjoying traditional street food flavours. Roasted peanuts tossed along with finely chopped onions, tomato, coriander, lime juice, salt, and spices make for an excellent healthy tea-time snack.

Ayurvedic Advice: According to Ayurveda, adjusting dietary habits according to seasonal changes—known as Ritucharya—is essential for maintaining balance and well-being. During the monsoon season, focus on light and easily digestible meals like khichdis made using a combination of grains, lentils, spices, and tempering in ghee. Incorporate warming spices like ginger to stimulate digestion and combat sluggishness often associated with humid weather.

Protein And Beverage: Ensure adequate protein intake by incorporating homemade sprouts, mung dal, paneer, soya chunks, dahi, etc. into your diet. A combination of vegetarian protein sources offers essential amino acids while minimising the risk of foodborne illness associated with meat consumption during the monsoon. Buy meat from reliable sources where you are sure of the cold chain and proper storage. Stay hydrated with lukewarm water or herbal teas infused with spices like tulsi and ginger, which aid digestion and feel warm and cozy minus the calories.

Also Read: Five High Protein Sources You Need In Your Life If You Are A Vegetarian