Choose one unsweetened drink to enjoy with your usual meals. These recipes take about 2–3 minutes.
1. Cucumber–mint water
Recipe: Add 4 thin cucumber slices and 3 washed mint leaves to 250 ml drinking water. Gently crush the mint and stir.
Benefit: A refreshing, low-calorie way to stay hydrated and replace a sugary drink.
Avoid: Leave out mint if it triggers acidity or heartburn.
2. Plain jeera chaas
Recipe: Whisk â…“ cup plain low-fat curd with 100 ml drinking water and a pinch of roasted jeera powder.
Benefit: Provides fluid, some protein and calcium. Jeera adds flavour.
Avoid: Not suitable for milk allergy. If you are lactose intolerant, choose lactose-free curd that you tolerate.
3. Orange–carrot blend
Recipe: Blend ½ small peeled orange, 2 tablespoons grated carrot and enough water to make 150 ml. Keep the pulp and add no sugar.
Benefit: Orange provides vitamin C, which your body needs to make collagen.
Avoid: Skip if citrus triggers acidity. Limit all juices and smoothies together to 150 ml daily, with a meal.
Who can have these drinks
Most healthy adults who tolerate the ingredients. Avoid anything you are allergic to.
Weight loss and healthy skin
Replacing a higher-calorie sugary drink can help reduce calories. These drinks do not burn fat or guarantee glowing skin. Balanced meals, activity and sun protection matter too. Skip added sugar and honey.
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By K. Prathibha, MSc Clinical Nutrition and Dietetics.
