Healthy Dietary Principles


• Eat only when you are hungry (sometimes only a drink is required to satisfy a craving).

Eat breakfast to help prevent a mid-morning energy slump (especially Vata types).

• Drink a glass of fresh, organic fruit/vegetable juice each day (esp; carrot, apple and spinach).

• Don’t mix fruit and vegetables juices apart from carrot and apple.

Eat the largest meal at mid-day – this is when the digestive fire is at its strongest.

• Take ‘Ginger Pickle’ (see recipe section) half an hour before each meal.

Sit down whilst eating and put your full attention on the food being eaten - do not divide the mind and weaken the digestive juices by excessive talking, reading or watching television. Always be conscious of the taste of food and the act of eating and try and eat in a settled, peaceful environment.

Eat only food that is attractive, wholesome, aromatic and tasty - this ensures proper digestion.

• Eat fresh, organic food whenever possible and always avoid processed and refined products.

Try to avoid lifeless, nutrient-poor food such as micro-waved, pre-cooked, left-over or canned.

Favour unprocessed, unrefined oils such as Udo’s, flax, pumpkin, ghee and olive oil.

• Use honey, maple syrup, fructose, algarve and stevia extract for sweetening.

Reduce the use of refined sugar, salt, white flour, hard cheese and processed or micro-waved food.

Try and avoid tea, coffee, alcohol, pastries and meat. If you do eat meat try and choose white meat or fish in preference to red meat as they are easier to digest.

• Use soya, rice, almond, hazelnut or oat milk as a substitute for pasteurised cow’s milk.

Sip hot water during a meal but refrain from taking any liquids for up to half an hour before and after food. This ensures that the stomach’s digestive enzymes do not become diluted.

Drink one to two litres of mineral/distilled water or herbal teas daily. Ginger, lemon, peppermint, fennel, coriander and the digestive teas (see recipe section) are good.

Drink hot water with fresh lemon or fresh ginger to reduce weight and/or eliminate toxins/impurities.

• Eat fruit separately from main meals to prevent fermentation in the gut.

If you are a Pitta type, or even a Kapha type with good digestion, you can include a small salad and dressing before your main mid-day meal in the summertime.

Always chew your food thoroughly – this stimulates the salivary glands and also ensures food reaches the stomach in a pre-digested, liquid form that is easier to digest and assimilate.

Avoid over-eating – rest and relax for a few minutes before taking a second helping.

The amount of chewed food that will fit into your cupped hands is equal to the size of a third of your stomach. Your digestion system works at its best when your stomach contains one third food, one third liquid and one third space at the end of a main meal.

Leave the table feeling sated but not heavy and bloated – energy levels should feel replenished.

Take a short stroll after a large meal, and then a short rest afterwards if desired

If you are a Vata type and experience flagging energy during late afternoon, stop and have a small snack or fruit juice.

Eat at least three hours before bed and only have a light meal of cereal, toast or soup.

• Vata types benefit from milky bedtime drink with added ghee, cinnamon, nutmeg and raisins.

Aloe vera juice is good for everyone but it is especially beneficial for those suffering from pitta imbalances. It is good for digestion, cleansing and elimination. Take about 30mls of the juice each day.

• Turmeric is both bitter and astringent and is a blood purifier and antioxidant. One teaspoon cooked with your meals is an excellent way to increase antioxidant intake. Vata people should use half this amount as it is can sometimes be too drying and depleting for them.