The transition from winter to summer not only brings longer days and warmer weather but also shifts our food cravings and meal preparations. This change offers a perfect opportunity to refresh our diets by embracing the abundance of fresh summer produce and moving away from the heavier comfort foods of winter.
In an interview with Asian Voice, nutritionist and board-certified Lifestyle Medicine professional Rohini Bajekal (MA Oxon, MSc Nutrition and Food Sciences, Dip IBLM) (rohinibajekal.com) discusses how to adapt our eating habits for summer, providing insights that promote a healthier and more vibrant season.
As we transition from winter to summer, how do we update ourselves when it comes to our dietary preferences?
In the UK, a staggering nine out of ten people do not meet the recommended daily fibre intake of 30 grams of fibre, a crucial nutrient that protects against chronic health issues such as type 2 diabetes and cardiovascular disease. Notably, South Asians in the UK face up to six times the risk of developing type 2 diabetes compared to their white counterparts. To increase the fibre content of your diet, I recommend adding more whole plant foods to your plate. Raw foods are particularly good to include in the spring and summer when your body craves cooling, crunchy, hydrating foods. High-water-content foods like watermelon, cucumber, tomato and leafy greens such as lettuce are ideal.
Additionally, herbs and spices are excellent additions to any diet due to their high antioxidant content—the highest among all food groups. You can easily add basil to pasta, coriander to dal, or fresh mint leaves to salads and raita. To support a healthy gut microbiome, it's beneficial to consume a diverse range of at least 30 different plant foods weekly. For instance, if you usually choose regular potatoes, try sweet potatoes instead; if you typically opt for rice, try quinoa; and if carrots are your go-to, try radishes instead.
Could you explain the roles of probiotics and prebiotics in gut health?
Probiotics receive a lot of attention, but prebiotics are equally important. Probiotics help your gut microbiome flourish by populating it with beneficial bacteria. In contrast, prebiotics act like fertilisers; they create a healthy environment that allows beneficial bacteria to thrive. Prebiotics are a type of fibre found in foods such as green bananas, onions, garlic, and artichokes. Probiotic-rich foods such as sauerkraut and fermented raw cabbage are potent sources of probiotics, gut-loving good bacteria. Studies on probiotic-rich foods suggest that those who eat these foods regularly improve their anxiety levels, perception of stress and overall mental well-being. Other healthy probiotic-rich foods options include soya yoghurt and fermented foods such as idli and dosa.
What are healthy eating tips for children during the summer?
Avoid labelling foods as "good" or "bad," which can lead to a negative mindset and unhealthy eating cycles. Instead, engage in creating healthy snack plates—a fun activity with children. Assemble a vibrant array of vegetables such as carrots, red peppers, cucumbers, and radishes resembling a rainbow, with hummus as a nutritious dip in the centre. For a sweet alternative, arrange a fruit plate with banana, strawberries, guava, papaya, and a centre of almond or peanut butter for dipping, adding nuts for extra nutrition. Include a bit of melted chocolate to add indulgence without excess.
Explore making nutritious homemade ice pops by pouring fruit and vegetable smoothies into fun-shaped ice cream moulds. Other healthy snack ideas include makhana (popped lotus seeds), homemade popcorn, homemade energy balls made from dates, sesame seeds, almonds, or chia seed pudding. Remember, snacking wisely is beneficial, boosting energy levels and promoting overall health without being detrimental.
What advice can you offer for maintaining a healthy weight without resorting to restrictive diets?
Focus less on the scale and more on making practical shifts toward a healthier lifestyle every day. Simple swaps can make a significant difference. Consider reducing oil usage by cooking with an air fryer or incorporating more raw foods like fruits into your diet. Opt for whole plant foods—such as fruit, vegetables, beans, and intact whole grains like oats, quinoa, red rice, and traditional grains like jowar and bajra, which are rich in micronutrients such as magnesium and iron.
Eating foods in their whole form is also beneficial. For example, consuming 10 oranges would take much longer than drinking a glass of orange juice, and eating the whole fruit retains fibre, which helps you feel full and maintain a healthy weight. The key message is to shift focus from the number on the scale to what you're putting on your plate. Aim for at least half of your plate to be fruits and vegetables, a quarter to be protein-rich foods like tofu, beans, and lentils, and the remaining quarter to include intact whole grains like sweet potatoes, quinoa, and oats. Enjoy a handful of nuts and seeds daily – moderate consumption of raw, unsalted nuts has been shown to help with weight management.
What are some common nutritional mistakes people make during the summer, and how can these be avoided?
Common dietary mistakes often stem from frequent snacking and unstructured meal times, especially during social events. It’s crucial to establish a routine of sitting down for well-defined meals, which helps signal to our bodies that it’s time to eat and prevents mindless snacking. Skipping breakfast is another common error. A fibre-rich breakfast is vital as our bodies are most equipped to process carbohydrates in the morning due to increased insulin sensitivity. Regular breakfast eaters tend to manage their weight better than those who skip it.
Ideal meal timing should feature a substantial breakfast, a moderate lunch, and a light dinner to align with our body’s natural circadian rhythms, as eating large meals later can hinder digestion and sleep quality. Additionally, during warmer months, it's important to focus on hydration by choosing water-rich vegetables and drinks like herbal teas over high-calorie beverages like sodas.
Lastly, what are some general tips that one should adhere to shift towards a healthier lifestyle?
Start by overcoming feelings of guilt and avoid extreme thinking, like indulging completely because you had one biscuit. Try to maintain regular meal times, especially during busy summer events, to avoid overeating. As much as possible, try to treat yourself with compassion and set realistic, non-judgmental goals. Focus on diversifying your diet rather than counting calories—aim to include 30 different plant foods each week and make simple swaps, such as adding more fruits and vegetables to meals. Planning is essential; schedule meal prep, workouts, and social walks like you would any appointment. Keep a journal to track progress and reward achievements with treats, like a massage.
