Happy National Nutrition Week! Every year During 1st to 7th of September the world celebrates the power of food to nourish our bodies and minds, regardless of individual differences. We all have unique needs and preferences, and a healthy approach to nutrition recognizes this diversity. India has its own ancient system of medicine that emphasizes holistic well-being, Ayurveda.
The Ayurvedic Perspective on Nutrition
Doshas are the fundamental life forces or energies recognized in Ayurveda. The Three Doshas are namely Vata, Pitta & Kapha. Each dosha has unique characteristics and preferences.
Prakruti is believed to be an individual’s innate constitution, determined at birth and remaining constant throughout life. Ayurvedic principles categorize Prakruti into seven types based on the three Doshas. These types are Vata Prakruti, Pitta Prakruti, Kapha Prakruti, Vata-Pitta Prakruti, Pitta-Kapha Prakruti, Kapha-Vata Prakruti, and Tridosha Prakruti. Among these, Tridosha Prakruti is considered the most balanced constitution, encompassing desirable qualities.
Ayurveda emphasizes the importance of balancing the three Doshas – Vata, Pitta, and Kapha according to one’s existing Prakruti to attain the Prakruti similar the ideal: Tridosha Prakruti– through a personalized diet.
Ayurvedic Blueprint: Discovering Your Prakriti
The Individuals of specific Prakruti exhibit biological variations in terms of structure, function, behaviour, individual response to internal and external environmental stimuli, susceptibility to different diseases, etc. Here are some common features related to Prakruti.
Individuals with Vata Prakruti
Associated with air and ether, Vata individuals tend to have a lean body type, and are often energetic and creative, but can also be prone to anxiety and dryness.
- A balanced diet for Vata includes warm, cooked foods that are rich in grounding elements like grains, legumes, and root vegetables.
Individuals with Pitta Prakruti
Associated with fire and water, Pitta individuals are often passionate, intelligent, and energetic, but can also be prone to inflammation and acidity.
- A balanced diet for Pitta includes cooling foods like fruits, vegetables, and dairy products while avoiding spicy and oily foods.
Individuals with Kapha Prakruti
Associated with earth and water, Kapha individuals tend to have a strong build, and are often calm and patient, but can also be prone to sluggishness and weight gain.
- A balanced diet for Kapha includes light, warming foods like vegetables, whole grains, and legumes while avoiding heavy, greasy foods.
Ayurveda emphasizes that a one-size-fits-all approach to diet is not feasible for the diverse and unique human population. What works for one person may not be suitable for another, as each individual possesses a distinct Prakriti.
The Role of Ayurveda in Modern Nutrition
While Ayurveda offers ancient wisdom, it can be seamlessly integrated into modern nutritional practices. Here’s how:
Shadrasatmak Aahar: Ayurveda mentions six Rasas (Tastes) in food namely,
- Madhura (Sweet),
- Amla (Sour),
- Lavana (Salty),
- Pukpaka (Pungent),
- Tikta (Bitter),
- Kashaya (Astringent).
A balanced diet in Ayurveda consists of Shadrasatmak Ahar (Food containing all above six Rasas). Each Rasa has its own significance and counterpart in modern nutrition:
- Madhura (Sweet): Associated with carbohydrates, which provide energy.
- Amla (Sour): Associated with vitamin C, which is essential for immune function.
- Lavana (Salty): Associated with electrolytes, which are crucial for fluid balance.
- Pukpaka (Pungent): Associated with spices which can boost metabolism and promote digestion.
- Tikta (Bitter): Associated with antioxidants and bitter compounds found in certain vegetables and herbs.
- Kashaya (Astringent): Associated with tannins and astringent compounds found in fruits and vegetables like pomegranate and cranberries.
All rasas are important for normal physiological functions and should be used in the diet according to ones’s Prakriti and Vikruti (Doshic imbalances). By understanding your Prakruti (Doshic Constitution), you can make informed choices about the types of foods that support your overall health and well-being. This aligns with the modern understanding of Personalized nutrition.
Diet modifications according to season: Ayurveda recommends modification in diet routine according to season to cope with the bodily and mental impacts caused by seasonal changes as recommended by Ayurveda . Diet according to season enables us to build our physical strength and mental capability to battle ailments that may happen due to seasonal changes. It is helpful maintaining harmony within Dosha.
Mindful Eating: Ayurveda also emphasizes on engaging all senses while consuming food. This aligns with modern concepts mindful eating, focusing on the quality and enjoyment of food.
Beyond ‘Sattvic, Rajasic & Tamasic’: Traditional dietary classifications often categorize foods as ‘Tamasic’ (inert), ‘Rajasic’ (active), or ‘Sattvic’ (pure). But after in depth assessment we can say that a balanced approach to nutrition transcends these categories. For example, Garlic, often considered ‘Tamasic’, offers numerous health benefits when consumed in appropriate amounts. Thus, it’s about incorporating a variety of nutrient-rich foods from all groups to create a well-rounded and Personalized plate.
Cultivating a Nutritious Lifestyle for Every You
In today’s world, it can be challenging to adhere to a strict regimen. The key is to develop a sustainable and personalized approach.
Prioritize whole foods: Opt for minimally processed foods that are rich in nutrients.
Read food labels: Be aware of hidden sugars, unhealthy fats, and sodium.
Hydration is key: Drink plenty of water throughout the day.
Portion control: Be mindful of portion sizes to avoid overeating.
Seek professional guidance: Consult a registered dietitian for personalized nutrition advice.
Cook at home: Take control of ingredients and reduce unhealthy additives.
Plan ahead: Meal planning helps make healthy food choices and avoid impulsive decisions.
Mindful eating: Pay attention to hunger and fullness cues, and Savor your food.
Incorporate a variety of foods: Aim to include foods from all groups in your meals and snacks.
Listen to your body: Pay attention to how different foods make you feel. Adjust your diet if you experience discomfort.
National Nutrition Week: A Celebration of You
This week, take a moment to reflect on your unique dietary needs and preferences. Celebrate the diversity of your palate and explore the power of food to nourish your body and mind. Embrace a balanced approach that fuels your well-being, not one that fits a rigid Mold.
Remember:
There is no “one-size-fits-all” approach to nutrition.
Moderation and variety are key to creating a healthy and sustainable eating pattern.
Don’t be afraid to experiment and find what works best for you.
Let’s make National Nutrition Week a celebration of a healthy and vibrant you!
References:
Self awareness / Prakruti – Know more about yourself with the help of Ayurveda. – Nadi Tarangini
The Art of Ayurvedic Cooking: Nourishing Body and Soul with Sattvic Foods – Nadi Tarangini
National Institutes of Health (NIH): https://www.nih.gov/
Dietary Guidelines for Americans: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Office of Dietary Supplements: https://ods.od.nih.gov/
Harvard Health Publishing: https://www.health.harvard.edu/
Mayo Clinic: https://www.mayoclinic.org/
For General Health and Well-being:
World Health Organization (WHO): https://www.who.int/about
Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/
List of relevant hashtags: #NationalNutritionWeek #HealthyEating #BalancedDiet #NutritionForAll #NourishYourBody
