Key Dietary Principles:
- Fruits: Select fresh fruits like apples, pears, persimmon, and sweet grapes. Soaked dried fruits like raisins, prunes, and figs are also beneficial.
- Vegetables: Focus on asparagus, zucchini, fennel, broccoli, and artichokes. Green, leafy vegetables are essential but avoid raw salads, tomatoes, spinach, and root vegetables.
- Dairy: Use organic skim milk boiled with ginger, cardamom, or turmeric. Homemade lassi is recommended.
- Legumes: Lentils and dahls are favorable. All dried beans and peas are acceptable unless they cause digestive issues.
- Soy: Processed soy products should be avoided. Soy milk, boiled with cinnamon or ginger, is acceptable.
- Nuts/Seeds: Choose unprocessed sunflower, sesame, and pumpkin seeds, pecans, and walnuts in modest portions.
- Non-Vegetarian: Vegetarian diet is advised.
- Kitcheri: A blend of mung dahl and barley cooked in water is recommended.
- Oils: Use sesame or olive oil sparingly. Ensure they are extra virgin, cold-pressed, and organic.
- Spices: Incorporate a variety of spices and herbs, especially ginger, cumin, black pepper, mustard seeds, oregano, sage, thyme, mint, basil, turmeric, cinnamon, and cloves. Use rock salt in moderation.
- Sugar: Minimize sugar intake, using rock sugar or raw honey in small quantities.
Items to Avoid:
- Fruits: Avoid jams and certain dried fruits.
- Vegetables: Stay away from raw vegetables, tomatoes, and root vegetables.
- Dairy: Exclude curdled milk products like yogurt (except lassi), cheese, and sour cream.
- Carbohydrates: Avoid pizza, bread with yeast, cookies, and pastries.
- Animal Protein: No red meat.
- Others: Avoid oily or heavy foods, fried foods, cream sauces, and heavy desserts.
- Drinks: No cold or carbonated beverages, alcohol, or caffeinated drinks.
- Condiments: Avoid vinegar and vinegar-containing substances.
Balancing Points for Vata and Kapha:
- Exercise is crucial for maintaining a healthy weight and metabolism.
- Prefer a diet with more vegetables and less quantity of grains.
- Minimize fats and sugars.
- Favor warm, cooked foods and avoid cold drinks and desserts.
- A vegetarian diet is beneficial for maintaining health.
- Engage in regular, light exercise and maintain a positive outlook.
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