You must have heard experts say, “Start your day with the best food and nutrition because morning time marks the beginning of the day.” Breakfast should be hearty, and there is no denying that, but it should not end there. The subsequent meals, lunch and dinner should also be nutritious and not too heavy.

When the summer season arrives, you know you not only need nutrition, but you also need to build a protective shield to protect yourself from the heat, dehydration, and indigestion. So, what would be the best way to end a summer day? Of course, a light, summer-friendly drink Native dinner.

Kanchan Khurana, Chief Dietician, Fortis Hospital Greater Noida, says, “Indian cuisine has a wide range of food options that are specifically prepared with fewer spices and less oil, making them easy on the stomach, easy to digest and cooling to the body. The cooling properties often depend on the preparation methods and ingredients used.”

Traditional Indian Food That Provides Cooling Effects

First of all, you can eat yogurt at night, this is contrary to popular belief. People with digestive problems should avoid eating it as yogurt is rich in protein and fat, which can cause problems for some people. So, a common belief is to eat yogurt at night. Native Yogurt can be included in dinner at home during summer as it has cooling and probiotic properties.

“Your typical Indian dinner can include vegetables like bottle gourd, cucumber, bitter gourd and ridge gourd, which are effective in combating heat. For people with high acidity, difficulty in digestion or frequent belching, it is advisable to eat light pulses like masoor dal. These vegetables and pulses are especially beneficial in summer,” says Khurana.

Another factor you will notice in most diets in temperate climates is the high consumption of rice. While the geographical factor is one reason, rice also provides a good source of energy through its carbohydrates, making it a basic component of the diet.

Cooking methods to maintain the cooling properties of food

Dr Shuchi Sharma, Chief Dietician, Sahyadri Hospital, Pune says, “Adopt cooking methods that generate less heat, such as steaming (dhokla, idli), boiling or blanching (sweet potatoes, salads) instead of methods like frying or roasting. Fermentation and consumption of fermented foods are good options to avoid heat or heat-related problems.”

Dietician Khurana too agrees with this and adds, “Cooking food on a low-medium flame helps retain nutrients and reduces the need for oil, thereby enhancing the cooling effect.”

Common mistakes made during dinner

Doctors say there is nothing better than this Homemade foodMost of us miss out when we start eating too much fried and oily food, and ending the day this way is not what experts recommend.

“Eating heavy, oily or fried foods that are difficult to digest, not staying hydrated enough, and consuming a lot of hot spices without balancing them with cooling elements can make you hot internally,” says Rati S. Tehari, founder of Rati Yoga.

Khurana says, “People often make the mistake of eating street food that is full of flavour and spices during the summer. Although these are tempting to eat, they are not healthy for the stomach during the summer months. It is important to give your stomach a break and avoid overworking it. It is also important to reduce caffeine intake, as caffeine can lead to dehydration.”

Additionally, it is advisable to eat dinner at least three hours before bedtime.

Do you know that some spices can increase body heat?

Yes, if you haven’t heard, then listen from experts about how our spices play an important role in maintaining our body temperature.

“Eating red chillies and chilli powder can increase body temperature, leading to sweating and a burning sensation in the stomach and chest. Hence, you should avoid the spice during summers. Ginger, which is known for its anti-inflammatory and antimicrobial properties that boost the immune system, should be avoided by people with bleeding disorders as it can also increase body temperature and cause sweating. Similarly, garlic and black pepper are not recommended during summers as they generate heat in the body, potentially increasing the risk of acid reflux and bleeding,” says Dr Sharma.

But just as spices increase body heat, some spices have a cooling effect on the body. “Spices like coriander, fennel and mint can help reduce body temperature,” says nutritionist Tehari.

Traditional Indian Summer Food That’s Good for Your Gut

The best dinner is one that is light on the stomach, less oily, has some protein and vegetables. And most experts reiterate that this is best when the mercury rises.

We spoke to people from different Indian households, and they said that their food menu does not change much during the summer. However, some families abstain from non-vegetarian food to keep the food light. Yogurt is a must with every meal. Common summer vegetables like bitter gourd, bottle gourd, ridge gourd, snake gourd, pointed gourd and ivy gourd are usually cooked. These vegetables are usually served with rice or roti.

Obviously, seasonal vegetables call for some new recipes, but the basic meals remain the same in most households.

Kanchan Khurana suggests, “For light and cooling vegetarian options for dinner, consider recipes like masoor dal khichdi, dalia with raita, sabudana khichdi and bajra khichdi. These are easy to digest and are ideal for children and the elderly.”

You can also opt for dishes like vegetable pulao, moong dal salad and steamed idlis. If you are a staunch non-vegetarian and cannot live without your daily dose of protein, try making a light chicken stew or grill your meat with tandoori spices (just keep the spice level low).