Sneha Sadhwani
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The monsoon season has begun in full force and so has the advent of seasonal diseases such as diarrhea, cold, flu, etc. One of the reasons you are likely to suffer from these ailments is when you eat something bad. It is vital to monitor your diet in the monsoon season to build immunity and prevent these diseases from attacking your body.
A healthy diet is essential to do so. In our previous article, we gave you six monsoon diet tips to keep diseases at bay. In the article, we share a sample diet plan especially for the monsoon season.
Early morning: 1 cup tea (low-fat milk and mixture of herbs like cinnamon, basil leaves, ginger, fennel seeds which boost the immune system) + 4 soaked almonds.
Breakfast: 1 bowl of vegetable poha (rice flakes are a good source of iron)
Or
1 bowl of vegetable dalia upma (dalia or bulgur contains healthy carbs)
Or
2 wheat flour+ besan chila (cereal-pulse combination makes it a good source of protein)
While cooking the above options, curd or buttermilk can be added instead of water to improve their nutrient content.
Mid-morning: 1 fruit a poached apple/pear or a banana
Lunch: 1 bowl of steamed sprouts and vegetable salad (with flaxseeds or sunflower seeds optional)
+
2 multigrain rotis (1-2 spoons skimmed milk powder can be added optional) or 1 bowl of rice
+
1 bowl of subzi (carefully wash green leafy vegetables. Due to the presence of dirt, always boil cauliflower before use)
+
1 bowl of dal/pulse (preferably green moong dal/yellow moong dal/masoor dal as these are easy to digest)/curd/paneer subzi
Tea time: Herbal tea + 1 small bowl of boiled/steamed peanut chaat (or plain boiled/steamed peanuts) these contain healthy fats.
Evening: 1 bowl of soup
Or
1 whole wheat vegetable sandwich (it should be grilled well, avoid raw/cold sandwiches)
Or
2 pieces of grilled chicken
Or
2-3 vegetable cutlets (made on non-stick using less oil)
Dinner: 1 bowl of steamed bean/chickpea and vegetable salad (with flaxseeds or sunflower seeds optional)
+
2 multigrain rotis (1-2 spoons skimmed milk powder can be added (optional). Stick to rotis rather than rice for dinner)
+
1 bowl of subzi
+
1 bowl of dal/pulse/curd/egg curry/chicken curry (with 2-3 pieces)
Stay away from junk and street food in the monsoon season as the chances of infection are high in this season due to water and air-borne bacteria.
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