In NIN’s balanced-diet plan, 45 per cent calories must come from cereals and millets, 15 per cent from pulses and legumes and the rest from fruits, vegetables, nuts and milk products. Their ‘My Plate for the Day’ has 500 grams of vegetables and fruits. Reportedly, more than 80 per cent Indians aren’t following this plan, which means poor intake of nutrients.
Indians would do well to consider ICMR’s advice on nutritional requirements. It is also time to revise some food principles from Ayurveda, the ancient Indian system of health and longevity and the sister-science of Yoga.
AYURVEDA’S NUANCED PLATE OF FOOD
Ayurveda gives extensive guidelines on diet, but with a difference. Here, more than food itself, what we are able to digest is more important.
Digestion differs for each person, depending on his or her unique mind-body constitution. This constitution is formed by the proportion of the three doshas or humors — vata, pitta and kapha — that are present in everyone. The proportions determine what would suit us. Digestion also varies according to the time of the day (agni, the digestive and metabolic fire is highest at noon), the season, and the place of habitation other than the condition of the body.
Again, in our mind-body system, food items have an effect on mental health. Our predominant dosha decides if we would be anxious, angry, or calm. Accordingly, Vata dosha (which is dry, brittle and cool) needs warm, moist and grounding foods; Pitta (hot and sharp) needs mildly spiced, cooling and astringent foods; Kapha (heavy, cold, oily) needs warm and dry foods. These factors make Ayurveda’s ‘My Plate for the Day’ variable and more nuanced.
“We can easily restore health by adopting good habits and by not going against Nature and our own nature. It is never too late to change habits, knowing they are hurting us,” says Vaidya Purnima Midha, a New Delhi-based Ayurvedic doctor with over 25 years’ experience. She shares insights on Ayurvedic dietary guidelines, drawing from the Ayurvedic text ‘Ashtanga Hrudaya’, compiled by Sage Vagbhata in 500-600 CE. Here are edited excerpts from an interview:
AYURVEDA DIETARY GUIDELINES
Diet must be customised for our constitution, our Prakriti
We have the three ‘humors’ (vata, pitta, kapha) in different proportions. “I am born with a constitution with a certain proportion of doshas. Foods that aggravate those doshas will lead to problems and diseases. If I can control my disease-aggravating symptoms through selective and tailor-made eating, isn’t that great?” says Vd. Purnima.
A meal must include all six tastes, the Shad-rasa
This helps avoid imbalances or deficiencies. These six tastes are Madhura (sweet), Amla (sour), Lavana (salty), Katu (bitter or pungent), Tikta (spicy) and Kashaya (astringent). Start the meal with a sweet, which is grounding and heavy; being high-calorie, it takes longer to digest, hence, it is eaten first. It also helps to quench the raging fire of hunger, and this prevents overeating. Amal (sour) works as an appetiser. Lavana is the quality of the major part of the meal (roti, vegetables, dal, rice). Each subsequent course balances the effects of the previous ones: Madhura, Amla, Lavana reduce the intensity of hunger. Katu, Tikta and Kashaya destroy Kapha dosha; Madhura, Tikta and Kashaya destroy Pitta dosha.
Freshly cooked foods have energy, Prana, intact
Preferably, eat within half an hour of cooking or juicing as the prana – life force – which gives energy and health diminishes over time. Eat fresh produce from farms. Avoid leftover food for the same reason: it fills you up, but lacks in energy.
When we eat matters, Dinacharya and Ritucharya
Lunch should be the heaviest meal, when agni is the strongest. Body rhythms are aligned with rhythms of nature. 10am-2pm is ‘Pitta kaal’ i.e. when Pitta dosha is predominant, sunlight is maximum, hunger is also at its peak.
Heat is required for digestion, so eat well and that gets digested well. At other times of the day, this heat – pitta – is not available. Dinner should be light, and the closer to sunset, the better. Eating pizza for breakfast will dampen the digestive fire; so will cold drinks taken along with meals.
The proportion of the three humors varies during different times of the day, in different situations, and in different seasons. Food and drink intake will need to be varied accordingly. For instance, a coolant like sherbet will help to calm an angry and anxious person before a pre-noon exam or interview; a spicy lunch will agitate, on the other hand.
Not everyone can digest vegetables and fruits
Seasonal vegetables and fruits are more easily available and easily digestible. Soups are good, especially clear vegetable soups. The rider, however, is the inner condition i.e. digestion. All bodies may not be able to digest a variety of vegetables together. Similarly, it may be summer but if your tummy is loose, you can’t have the seasonal fruit mango. Mangoes are highly nutritious, but being fibrous and heat-producing, they work as a laxative.
Again, what is good for the same person in the US may or may not be good for her or him in India. For instance, in the US, people may be able to digest soups and salads for dinner. Climate is a big factor. Salad are a big no in India in summers and monsoons, especially raw ones. The focus should be on the consumer and her or his capabilities — and not on food item per se.
Vessels and utensils to address deficiencies
Traditional Indian cookware included skillets made of iron, copper, brass and earthenware. These have their unique health benefits in fortifying food with minerals but also have individual rules and precautions for use. Drinking water was also stored in silver and copper vessels. Plates for eating were made of brass, silver and even gold in the earlier days.
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