Dietary pitfalls to avoid in summer

The temperature is soaring and while you may believe your diet is suitably light, those calories may actually be adding up. Here's how to ensure you eat right this summer.

We generally associate hot weather with lighter meals with more fruits and more salads. Naturally, you would expect summer to leave you trimmer, or at least no fatter than you were in spring. You could be absolutely right, unless you fall for some summer treats with hundreds of hidden calories. Watching out for some common summer diet pitfalls could protect you from getting a shock the next time you step on the weighing scale. By being cognisant of what you eat you could also stay more alert and active through sizzling summer afternoons.

Think before you gulp

Carbonated beverages: The temperature is rising and soft drink bottles have proudly occupied their place in your refrigerator. Take a few sips each time you open the fridge, and they will surely leave their mark on your waistline. Remember that carbonated beverages mean empty calories in all seasons. Stash the bottles at a less accessible place and keep your hands off them as far as possible.

We agree that it will break your heart to say no to beautiful, colourful margaritas and daiquiris at the poolside party. But it will probably break your heart more to ask for a larger size of trousers after a couple of months!

Unfortunately, most cocktails are loaded with sugar. Count your glasses carefully if you don't want your calorie intake to soar along with the temperature.

In fact, if you sip chilled beer instead of cocktails, you will be consuming fewer calories. Also watch out for mocktails (non-alcoholic sugary drinks) as they are also pretty high in calories too.

The weather has changed, and so has your drink. The Assam tea and cappuccino have been replaced by tumblers of cold coffee (at times with ice cream!).

This change means your calorie intake at coffee break may have gone up three times or more. Choose cold-coffees on the rocks (more ice than milk) instead of the frothy types to keep down the calories. One scoop of vanilla ice-cream has about 'x' calories. It takes 'x' minutes or more on the treadmill to burn that much. So try to order your cold-coffee without ice-cream.

What's summer without lassi and strawberry milkshake? Anyone who loves these tasty beat-the-heat treats will find it impossible to stay away from them.

You actually don't have to, as long as you make yours with low-fat milk and don't have them too often. It's very tempting to top-up these drinks with extra cream too, but remember that your adult body will be happier without the extra fat.

Are you depressed to think that so many summer drinks are high in sugar and fat? Think again. You do have a number of great tasting options that will not wreak havoc with your diet.

How about lemonade? Make some at home with less sugar and keep it in your fridge so that you can grab a tasty drink quickly now and then.

Buy the ready-to-mix jaljeera powder from the supermarket to quickly stir a refreshing low-calorie drink for summer.

Pull out mum's recipe for making aam panna (a sweet sour drink made with raw mangoes). It is a popular summer refreshment in North Indian homes and is also thought to protect you from the ill effects of high temperatures.

Buttermilk and tender coconut water are also good options for quenching your thirst without ruining your diet.

And of course, there is that finest drink of all -- water. Just remember that a glass of water at just the right temperature will be the most satisfying drink when you are really thirsty.

After spending the summer noon indoors, we are all eager to spend the evening strolling at the park or at the neighbourhood shopping mall. The walking could be great for your body, if only it wasn't often accompanied by mindless munching.

Countless packets of potato chips, french fries, pakodas, chicken-rolls, hot dogs and cheese burgers can make their way into your stomach while you spend your evenings outdoors. As you have probably noticed, most of these foods are not great for your health.

Try avoiding these foods and consider healthier options such as popcorn or a bowl of sliced fresh fruit. If you are really vigilant about your diet, it would be a good idea to have a healthy evening snack before you step out. If your tummy is full with a good bowl of sprouts or salad, you are less likely to fall for the first fried snack that you see around the corner.

Only a fanatic dieter would not have ice cream in summer. For the rest of us, a good meal will sometimes have to be rounded off with some frozen treat.

Well it's not a sin to have ice-cream, but it's definitely wise to select yours carefully. Just by leaving out the chocolate sauce and topping of nuts, you could substantially bring down the calorie content.

Wondering whether to have the strawberry flavour or choco fudge brownie? Well, purely from the dietary point of view, the strawberry is better because you avoid the fattening brownie. For those who are closely watching their weight, it would be worthwhile to have an orange candy (or any flavoured ice on stick variety) instead of regular ice cream.

You can also look for low-fat versions of your favorite ice cream. Most importantly, keep an eye on how much you have. Sharing the sundae with your partner will be great for you in more ways than one!

Alas, your office doesn't close for summer vacation. You cannot afford to yawn at the meeting after lunch and those hundreds of important e-mails always have to be answered at the earliest.

It would make sense to adjust your diet in a way that it keeps you alert, rather than drags you down with fatigue and slumber. At breakfast, replace canned fruit juice with fresh watermelon juice or a large helping of chopped watermelons.

Go for vegetarian sources of protein such as beans and peas instead of egg and meat, as they are easier to digest.

Of course, do not ever skip breakfast as that is the recipe for fatigue.

Replace the oily stuff like parathas and pulao at lunch with lighter stuff such as plain chappati.

Do not forget to enjoy a tomato and cucumber salad along with your meal.

Having some yoghurt or mangoes for dessert will give you a good dose of calcium and vitamins without loading your system with sugar.

Most importantly, keep yourself hydrated, which essentially means drink plenty of water. Strange as it may sound, remember that tea, coffee, alcohol and cola are dehydrating fluids. So always go for good old water when the idea is to stay well-hydrated.