Monsoon tips

1. Eat light & cooked foods

• Choose steamed, grilled or boiled food
• Avoid raw salads; instead, sauté vegetable

2. Avoid street food & cut fruits

• They may be contaminated due to poor hygiene and moisture

3. Drink boiled or filtered water

• Prevents infection like typhoid & gastroenteritis
• Boost gut health with curd/yogurt

4. Add natural immunity boosters

• Include ginger, turmeric, garlic & tulsi in meals
• Keep meals light — think khichdi & soups!

5. Go for seasonal fruits

• Eat jamun, pears & pomegranates-rich in antioxidants & good for digestion

6. Limit fried foods

• Humid weather slows digestion; avoid oily snacks

7. Spice it right

• Use black pepper, asafetida (hing) & cumin to aid digestion & prevent bloating

Winter tips

1. Include seasonal vegetables

• Eat carrot, spinach, mustard greens, beets & sweet potatoes

2. Go for warm fluids

• Drink soups, herbal teas & warm water
• Whole grains raab (oats, bajra, jowar)

3. Add healthy fats

• Use ghee ( in moderation)
• Snack on nuts & seeds for healthy fats to keep warm & boost energy

4. Boost immunity

• Citrus fruits (orange, amla), turmeric milk & honey help fight cold & flu

5. Sunlight exposure

• Sit in the sun daily to maintain vitamin D levels

6. Limit refined sugar

• Instead use jiggery for sweet cravings & warmth

7. Stay hydrated

• Even in winter drink enough water to prevent dehydration