This Monsoon Food Guide By Nutritionist Rujuta Diwekar Will Help You Stay Healthy

Stay fit, eat local with this perfect Monsoon food diet and guide by nutritionist Rujuta Diwekar, which can be easily followed across India.

Kishori Sud
monsoon food rujuta diwekar main

Monsoon is here and so are the various health issues that come along with this rainy season. Picking the right food and having your immunity in place becomes extremely necessary. So to cater to that, celebrity nutritionist Rujuta Diwekar took to her Instagram to share a proper diet and food guide complete with the duration of when to have what and how many times.

This food guide or diet plan by Rujuta Diwekar is very easy to follow and is accessible to all across states.

Must-Have Food Items 2-3 Times A Week


  • Soaked, sprouted, and cooked pulses which can be had as dal or sabzi.
  • Corn or makai which can be had boiled or roasted.
  • Boiled peanuts.
  • Bottle gourd or dudhi or ghiya or lauki, pumpkin, cucumber and other creeper vegetables which are easily available in your vicinity.
  • Arbi, suran or yams and other root vegetables.

Must-Have Food Once A Week


  • Stock up on kuttu or chickpea flour, and rajgeera or any other millets common to wherever you live. Also, have the banana flower which can be made into a very delicious sabzi.
  • Have uncultivated vegetables of the season like gongura, leafy greens and arbi.

Must-Have Food Once A Month


  • Treat yourself to some steamed local dishes which include patoli, bafla, siddu, modak and like that- whatever is your city or household's staple.
  • You can also indulge in some special preparations of the season which could be pakoda of ghosala, mayalu, ajwain or bhaji, etc.
  • Pickled wild mushrooms, lingdi, bamboo etc or their fresh versions will also do.

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Food To Avoid During Monsoon

  • Avoid eating out as you are prone to bacteria, viruses etc. Make your own food.
  • Reduce binging on onions and garlic.
  • Have less meat, eggs, and fish. Have food you are otherwise not having throughout the year. Have the vegetables.
  • Connect with your farmers, villagers and local markets to source your veges.

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Have A Lot Of Wild Uncultivated Species. What Are They?

Uncultivated foods are not grown particularly but are found in forests and in the wild which have many benefits. There are many flowers, fruits and green leaves which are edible and are a powerhouse of nutrients.

So dig deep into your ancestry and geography, get to know how you can revive the lost art of cooking these foods. Have the right diet and stay healthy.

Stay tuned to HerZindagi for more on monsoon cooking and diets by experts.