Diet

The Bhagavad Gita, Chapter 17, verse 8:

Aayusathva balarogya sukha preethi vardhana
Rasya snigdha sthira radhya aahar
Sattvik priya.

Lord Krishna says: persons in the mode of goodness prefer foods that promote life, virtue, strength, health, happiness and satisfaction. Such foods are juicy, succulent, nourishing and pleasing to the heart.

What is sattvik food

It is the ideal diet in yogic philosophy. Fresh, vegetarian and wholesome foods like fruits, whole grains, vegetables and milk not only nourish the physical body but bring clarity, peace and purity to the mind.

Why diet matters

Diet plays a critical role in shaping health. Unhealthy diets are a major risk factor for disease. A healthy diet protects against malnutrition and non-communicable diseases like diabetes, stroke and cancer. Four core principles — adequacy, balance, moderation and diversity — are the foundation of a good, healthy diet. It should be free from microbial and chemical contaminants.

Minimally processed and unprocessed food, low in unhealthy fat and free from sugar and sodium, should be the foundation of a healthy diet.

• Balance: the energy intake should tally with the energy expenditure.
• Moderation: limit the intake of nutrients which are detrimental to health.
• Diversity: take a wide variety of nutritious food.

The numbers

• Let 45% of the total energy required come from carbohydrates like beans, dried peas, chickpeas, millet and brown rice. Fresh fruits and vegetables should be 400 mgm a day.
• Total fat in the diet should be 30% of the total energy required. Get it from unsaturated fats: nuts, sunflower, groundnut and olive oil. Not more than 10% from saturated fats like coconut oil.
• Proteins are the building blocks for many of the structural elements of the body, like muscle, hormones and enzymes. Take 15% of total energy from proteins, and plant-based ones at that.
• Not more than 2.3 g of sodium per day.
• 3.5 g of potassium is required per day. You can get it from vegetables and fresh fruits.

Eating for your dosha

Ayurvedic science says that every person has one dominant dosha: Vata, Kapha or Pitta.

Vata. People with Vata tend to be thin and have trouble putting on weight. They are often cold, get anxious easily, and are easily bloated and constipated. For them: warm, cooked food, oatmeal, roasted vegetables, nuts, hot soups and warm milk. Avoid cold salads and excessive caffeine.

Kapha. People with wide hips and shoulders, poor circulation and sluggish digestion. For them: lots of fibre, fruits and vegetables. Avoid high-calorie, cold and oily foods, and sugar.

Pitta. Medium build. They have a lot of energy and good digestion, but get angry easily and have a fiery disposition. Avoid hot, spicy food, alcohol and coffee. Choose cool foods with a high water content like cucumber, lettuce and melons, along with oats, basmati rice and bitter vegetables. Avoid deep-fried food.

Points to note

1. Eat mindfully, concentrating on how your food tastes and how it makes you feel.
2. Pay attention to your hunger cues, and stop when you are 80% full.
3. Take your time and enjoy your food, eating slowly to allow for easy digestion.
4. Wait to eat again until your last meal has fully digested.

• Drinking 8 to 10 glasses of warm water through the day is a must.
• Eat your heaviest meal at 12 noon, when agni is strongest.
• Have dinner 2 hours before going to bed.
• Eat fruit 2 hours after meals, or 30 minutes before.
• Use digestive, anti-inflammatory spices like ginger, cumin, black pepper, turmeric and fennel in daily cooking.
• Food should smell wonderful, so that it stimulates the appetite. It should contain all six flavours — sweet, sour, salty, bitter, pungent and astringent — in the correct proportion.
• Always eat warm, freshly cooked food.

Conclusion

There is no standard prescription for what food to take. It all depends on individual health conditions. However, it is better to take warm, fresh vegetables and fruits, which bring happiness, strength and satisfaction and are pleasing to the heart, as Lord Krishna says.

I wrote this article at the request of my friends, well-wishers and patients.