It is always interesting to consider ‘nutrition’ from an ayurvedic perspective. Of course Ayurveda does not have a concept of vitamins, minerals, calories, and nutrients etc as modern science does. So we had to consider other ways to navigate what is a good everyday food and what foods should be saved for special occasions. 

Get the nourishment you need in your food first.

Get the nourishment you need in your food first.

Ayurveda considers not just what is ‘nutritious’ but what is digestible and sustainable. The deeper qualities or gunas of foods and ways of preparing foods determine how good it will be for long term health.

The tools that Ayurveda uses to distinguish between everyday foods vs. special treats are more simple than you might think. These guidelines are healthy for everybody, regardless of dosha or disorder:

  • Freshly cooked; not left-over, frozen, canned, boxed, bottled or stale

  • Not raw or cold

  • Prioritize what your ancestors ate & what grows in the region you live.  Indigenous cuisines harmonize energetically, nutritionally, and medicinally for the climate and conditions of the region.

  • Pleasantly spiced

  • Moist (not too dry, including liquid and oil moisture)

  • Listen to what your body says: if you feel bloated or heavy, uncomfortable, or sleepy after you eat something you ate was too heavy (or too much!) for your digestion.

Foods that are mild and satisfying in taste are your staples, like grains and beans and roots.  The nourishing and nurturing qualities of these foods are inherent in foods are due to the predominance of earth and water elements in them. These ‘staples’ should make up 2/3 of what you eat. The remaining 1/3 is up to you: veggies, meats, sauces, spices, treats, fruits, and dairy.

  • Grains: Rice & wheat are considered the best for a long life. White rice is easier to digest than brown. Eat bread if your ancestors did; if it is freshly baked. Minimise highly refined flour products like pastries and pastas. Barley is great for weight loss. Other healthy choices include: Kamut, Buckwheat, Millet, Teff, Hominy, Wild rice, Quinoa...

  • Beans: Split Yellow Mung beans are the easiest & fastest to cook & digest. All legumes will increase Vata (produce gas and dryness), especially Chickpeas, that is why they are always cooked with lots of oil, garlic, or Asophatida/Hing. Try: aduki, lentils of all sorts, fava, yellow  and green split peas, black beans, black-eyed peas, or my favorite: refried beans.

  • Vegetables: Squash (summer & winter types) are the best! Sweet potatoes, beets, parsnips, asparagus, cabbage, eggplant, okra are good choices.  Try cooked radish or kohlrabi or turnip. Foods that take longer to grow have a stable quality (good if you want to age slowly). Consequently green leafy vegetables are to be kept to a minimum if you want a long life and no parasites. Try some less common root veggies: yam, taro, lotus, yucca. Avoid tomatoes & potatoes (south american-- but sweet potato is fine). Peas, beans, and the brassicas can cause Vata (ie gas) so prepare with a little hing and ghee. Cook & spice all vegetables.

  • Meat: Goat & wild (or ranched) meats are best. Fish should be limited unless your ancestors ate a lot of it. Generally keep flesh eating to a minimum. Light meat broth is ideal for recovering from illnesses or when stressed and for vegetarians needing extra nourishment.

  • Season Everything: spices augment digestion. They increase your absorption and assimilation of foods. Most spices are best sauteed or roasted to release their flavor & nutritional value rather than used raw. Try:  cumin, turmeric, coriander, cardamom, clove, cinnamon, thyme and fennel, ginger (fresh or dried), hing, sage, rosemary, nutmeg, saffron, paprika, lemon zest...! If cooking with spices is new to you try to limit yourself to 3 per dish. Here are a few combinations to begin with: paprika, thyme, lemon zest / cumin, coriander, fennel / fenugreek, mustard seeds, coriander / fresh hot peppers, cilantro, lime juice / fresh basil, oregano, black pepper….

  • Ghee & other oils: Ghee is the only oil that improves digestion. The others can be delicious and useful but will be heating and heavy to digest (except butter which is very heavy to digest and cooling). The less refined the better. Try: sesame, coconut, olive, and peanut. If you are very physically active animal fats will be good for you.

  • Milk: Cow or goat, un-homogenized, organic, un-ultra-pasteurized, and raw if you can get it. Always heat milk, always drink it alone (drinking with salt, sour taste, or fish constitute a bad combination and will damage digestion). If you missed dinner time but are hungry have a glass of warm milk with cinnamon, cardamom, & nutmeg.

  • Sweeteners: Generally sweeteners should be kept to a minimum. Honey should be had daily (in modest doses, and never heated).  Use sugars that are less refined like jaggery, maple syrup, or demerara.

  • Fruits are good for between meal snacks & eaten alone. Try a baked apple! Pomegranates are especially good end of summer cleansers. Bananas are heavy, cold, and phlem-y so avoid them if you have asthma, bronchitis, allergies, etc.  Dried fruit are good in small quantities.

  • Liquids: Never drink iced drinks, especially with meals; they will make you fat. A cup of water or tea with meals is good. Drink when you are thirsty; not when you are bored or tired.

  • Good snacks when you are hungry: fresh local fruit, a cup of warm milk or chai, fresh bread with butter, fresh baked cookie or cracker, handful of toasted nuts, dried fruit, seeds (sesame, pumpkin, sunflower)

Foods to avoid:

  • Raw foods, including juices. If your digestion is strong a small glass of fresh juice is fine.

  • Anything cold or iced.

  • Tomatoes, melons, cucumbers, sprouts are not great

  • Yogurt is nefarious (hot, clogging, mucous forming).

  • Bad food combinations:

    • milk with fruit

    • milk with fish

    • milk with anything with salt in it (Latte & croissant are out)

    • fruit should be eaten alone and not with other foods

 

  • Fermented or aged foods; cheese, vinegar, alcohol, sauerkraut, chutney, pickles, miso, etc should be eaten in small doses only.

  • Leftovers: anything that was not recently cooked, packaged & prepared foods, milk substitutes, energy bars, powdered mixes, bread (or anything) that has been frozen, canned, or preserved with chemicals.

  • Anything with fake ingredients, chemicals, or things you can’t pronounce.

  • Things that don’t taste good to you.

 

 

 

The tools that Ayurveda uses to distinguish between everyday foods vs. special treats are more simple than you might think. These guidelines are healthy for everybody, regardless of dosha or disorder:

  • Freshly cooked; not left-over, frozen, canned, boxed, bottled or stale

  • Not raw or cold

  • Prioritize what your ancestors ate & what grows in the region you live.  Indigenous cuisines harmonize energetically, nutritionally, and medicinally for the climate and conditions of the region.

  • Pleasantly spiced

  • Moist (not too dry, including liquid and oil moisture)

  • Listen to what your body says: if you feel bloated or heavy, uncomfortable, or sleepy after you eat something you ate was too heavy (or too much!) for your digestion.

Foods that are mild and satisfying in taste are your staples, like grains and beans and roots.  The nourishing and nurturing qualities of these foods are inherent in foods are due to the predominance of earth and water elements in them. These ‘staples’ should make up 2/3 of what you eat. The remaining 1/3 is up to you: veggies, meats, sauces, spices, treats, fruits, and dairy.

  • Grains: Rice & wheat are considered the best for a long life. White rice is easier to digest than brown. Eat bread if your ancestors did; if it is freshly baked. Minimise highly refined flour products like pastries and pastas. Barley is great for weight loss. Other healthy choices include: Kamut, Buckwheat, Millet, Teff, Hominy, Wild rice, Quinoa...

  • Beans: Split Yellow Mung beans are the easiest & fastest to cook & digest. All legumes will increase Vata (produce gas and dryness), especially Chickpeas, that is why they are always cooked with lots of oil, garlic, or Asophatida/Hing. Try: aduki, lentils of all sorts, fava, yellow  and green split peas, black beans, black-eyed peas, or my favorite: refried beans.

  • Vegetables: Squash (summer & winter types) are the best! Sweet potatoes, beets, parsnips, asparagus, cabbage, eggplant, okra are good choices.  Try cooked radish or kohlrabi or turnip. Foods that take longer to grow have a stable quality (good if you want to age slowly). Consequently green leafy vegetables are to be kept to a minimum if you want a long life and no parasites. Try some less common root veggies: yam, taro, lotus, yucca. Avoid tomatoes & potatoes (south american-- but sweet potato is fine). Peas, beans, and the brassicas can cause Vata (ie gas) so prepare with a little hing and ghee. Cook & spice all vegetables.

  • Meat: Goat & wild (or ranched) meats are best. Fish should be limited unless your ancestors ate a lot of it. Generally keep flesh eating to a minimum. Light meat broth is ideal for recovering from illnesses or when stressed and for vegetarians needing extra nourishment.

  • Season Everything: spices augment digestion. They increase your absorption and assimilation of foods. Most spices are best sauteed or roasted to release their flavor & nutritional value rather than used raw. Try:  cumin, turmeric, coriander, cardamom, clove, cinnamon, thyme and fennel, ginger (fresh or dried), hing, sage, rosemary, nutmeg, saffron, paprika, lemon zest...! If cooking with spices is new to you try to limit yourself to 3 per dish. Here are a few combinations to begin with: paprika, thyme, lemon zest / cumin, coriander, fennel / fenugreek, mustard seeds, coriander / fresh hot peppers, cilantro, lime juice / fresh basil, oregano, black pepper….

  • Ghee & other oils: Ghee is the only oil that improves digestion. The others can be delicious and useful but will be heating and heavy to digest (except butter which is very heavy to digest and cooling). The less refined the better. Try: sesame, coconut, olive, and peanut. If you are very physically active animal fats will be good for you.

  • Milk: Cow or goat, un-homogenized, organic, un-ultra-pasteurized, and raw if you can get it. Always heat milk, always drink it alone (drinking with salt, sour taste, or fish constitute a bad combination and will damage digestion). If you missed dinner time but are hungry have a glass of warm milk with cinnamon, cardamom, & nutmeg.

  • Sweeteners: Generally sweeteners should be kept to a minimum. Honey should be had daily (in modest doses, and never heated).  Use sugars that are less refined like jaggery, maple syrup, or demerara.

  • Fruits are good for between meal snacks & eaten alone. Try a baked apple! Pomegranates are especially good end of summer cleansers. Bananas are heavy, cold, and phlem-y so avoid them if you have asthma, bronchitis, allergies, etc.  Dried fruit are good in small quantities.

  • Liquids: Never drink iced drinks, especially with meals; they will make you fat. A cup of water or tea with meals is good. Drink when you are thirsty; not when you are bored or tired.

  • Good snacks when you are hungry: fresh local fruit, a cup of warm milk or chai, fresh bread with butter, fresh baked cookie or cracker, handful of toasted nuts, dried fruit, seeds (sesame, pumpkin, sunflower)

Foods to avoid:

  • Raw foods, including juices. If your digestion is strong a small glass of fresh juice is fine.

  • Anything cold or iced.

  • Tomatoes, melons, cucumbers, sprouts are not great

  • Yogurt is nefarious (hot, clogging, mucous forming).

  • Bad food combinations:

    • milk with fruit

    • milk with fish

    • milk with anything with salt in it (Latte & croissant are out)

    • fruit should be eaten alone and not with other foods

 

  • Fermented or aged foods; cheese, vinegar, alcohol, sauerkraut, chutney, pickles, miso, etc should be eaten in small doses only.

  • Leftovers: anything that was not recently cooked, packaged & prepared foods, milk substitutes, energy bars, powdered mixes, bread (or anything) that has been frozen, canned, or preserved with chemicals.

  • Anything with fake ingredients, chemicals, or things you can’t pronounce.

  • Things that don’t taste good to you.