Replace calorie-rich food in summer with natural food to stay healthy, says nutritionist Hena Nafis

"So if you think of hydrating yourself with such fares, consider the calories," says Nafis.

Dehydration, food and waterborne infections causing diarrhea and vomiting, fatigue and loss of appetite are some of the common problems experienced in summer.

The rise in temperature also leads to cramps and heat strokes, warns Nafis, and therefore it is important to ensure that we remain sufficiently hydrated and avoid losing too much of fluid, salt and minerals.

Therefore suggests Nafis, who also runs the 'Eat Good Food' restaurant in Kolkata, "All we can do is equip ourselves with foods which can help us beat the heat."

"For example, have low-fat, low- sugar gelatos or frozen yogurt instead of full fat ice creams," says Nafis. "On a hot summer day, boiling hot soups are unappealing and unappetizing. However, the day when the heat beats your appetite, you can fill yourself with chilled soups such as cucumber soups, gazpacho etc."

Those who are worried about skin blemishes and rashes in summer, Nafis suggests having cucumbers.

"Cucumbers are very low in calories but high on water making them ideal food choice in summer. They are also high in silica an essential nutrient required by the skin and clears blemished skin (blemished skin is quite common during the summer because of the strong, scorching sun rays). Cucumbers provide relief from heat rashes too," she said.

Hena Nafis has also introduced a special summer menu at her restaurant where you can choose from a variety of soups, coolers, salads, etc.

You can try the Melon Medley (cubes of watermelon, mass melon and cucumber tossed in lemon dressing) or the Watermelon Gazpacho (a blend of rough cut veggies with ice and served chill) or the Mass Melon Mango Parfait (layers of mango coconut cream and mass melon served chilled).

If you are feeling peckish, the Creamy Cucumber Pasta Salad (in veg or non-veg versions) is a good option. It is a mix of cucumbers and pasta, yogurt and mayo, sprinkled with chopped dill; roasted chicken is added to the non-veg version.

Looking for something out of the ordinary? Then you may try the Rice Noodles Mango Prawn, where  juliennes of mango and carrot are mixed with rice noodles and tossed in fish sauce.

Coolers include Mass Melon Cooler,  Mango Smoothie With Chia, Coconut Basil Fresca and Watermelon Basil Fresca