Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, encourages women to prioritise sustainable habits that support physical health, emotional wellbeing and long-term vitality.
As the warmth of summer slowly sets in and the joy of Eid still lingers in our homes, many of us find ourselves in a familiar place: leftover sweets in the fridge, rich meals still being shared and a festive mood that is hard to let go of. Honestly, it should not disappear too quickly. Food is deeply emotional in cultures across India and the GCC. It connects families, traditions and memories. But as a dietician, I often remind my clients that after celebration comes balance.
This is the perfect time to gently transition your eating habits, not through restriction, but with care and awareness.
After days of indulgence – fragrant biryanis, creamy kormas, sheer khurma, baklava, kebabs and festive desserts – your body may naturally begin asking for lighter, more refreshing foods. You might feel slightly sluggish, bloated or simply crave something clean and simple. That is your body guiding you.
Hydration Comes First
Start with hydration, especially as the summer heat intensifies. Dehydration can build up quickly, so along with water, include nourishing drinks such as lemon water, coconut water, buttermilk, chaas, aam panna, laban or diluted yoghurt drinks. You can also infuse water with mint leaves, cucumber slices or citrus for a refreshing twist. Beginning your day with warm water or cumin-infused water can also support digestion.
Let your plate reflect the season. Summer meals should feel light, colourful and refreshing. Add fruits such as watermelon, muskmelon, papaya, mango in moderation, berries and citrus fruits. A chilled fruit bowl or fruit chaat with a dash of spice can be both satisfying and hydrating. For vegetables, focus on water-rich, easy-to-digest options such as cucumber, bottle gourd, courgette, pumpkin and leafy greens.
Simple meals often work best: dal with wholewheat roti, cucumber raita and fresh salad, or grilled fish or chicken with sautéed vegetables and mint yoghurt dip. Even a light vegetable khichdi with a spoon of ghee can be comforting without feeling heavy.
Support Digestion Gently
Oily, rich foods can sometimes leave the digestive system feeling overwhelmed. Yoghurt, buttermilk and other fermented foods can help restore gut balance. A bowl of fresh curd, a glass of spiced buttermilk or laban can be soothing, while mint, ginger, fennel and cumin can naturally aid digestion.
There is no need to eliminate your favourite dishes. Instead, modify them. Choose grilled, baked or lightly sautéed options instead of fried foods. Prepare curries with less oil while still maintaining flavour, or swap heavier sweets for fruit custard, lightly sweetened phirni or dates with nuts.
Be mindful of hidden sugars too. Packaged juices, fizzy drinks and even diet drinks can add unnecessary sugar or artificial ingredients. Choose fresh lime water, homemade fruit coolers or lightly chilled herbal teas instead.
Avoid extreme habits such as skipping meals after overeating. If one meal is heavier, keep the next one lighter with soup, salad or a simple protein-based dish.
As the festive glow of Eid blends into everyday life, think of this period as a reset, not a restriction. True wellness is not about choosing between celebration and health. It is about embracing both in a balanced, sustainable way.
