Best: Butter, buttermilk, kefir, milk, sour cream and yogurt (fresh) Small Amounts: Hard cheeses Avoid: Ice cream, frozen yogurt

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1 Vata Food Program Tastes Best: Sweet, salty, and sour Avoid: Bitter, astringent, and pungent Foods listed as Best can be eaten without reservation on a daily basis. Foods listed as Small Amounts can be eaten in small portions fairly often or in larger portions once or twice per week. Foods listed Avoid should be eaten only on rare occasions. Remember, it is not what you do once in a while that matters. Long-term habits determine your health. Healthy habits create a healthy life. Unhealthy habits lead to an unhealthy life. Grains It is best to eat these as a cooked grain or an unyeasted bread. Small amounts of yeast breads are all right however. Best: Amaranth, cooked oats, quinoa, white or brown rice, and wheat. Small Amounts: Barley and millet Avoid: Buckwheat, corn flour (chips, bread, and tortillas), dry oats (granola), polenta, and rye. Dairy It is best to use raw or organic milk. Milk should be taken warm with a small amount of ginger and cardamom. Best: Butter, buttermilk, kefir, milk, sour cream and yogurt (fresh) Small Amounts: Hard cheeses Avoid: Ice cream, frozen yogurt Sweeteners Moderation is important; overuse of even the best sweeteners will increase vata. Best: Raw, uncooked honey, jaggery (raw sugar), maltose, maple syrup, molasses, rice syrup, and sucanat Small Amounts: Date and grape sugar Avoid: Brown sugar, white sugar Oils Best: Almond, ghee, sesame Small Amounts: Avocado, castor, coconut, flaxseed, mustard, olive, peanut, sunflower Avoid: Safflower Fruits Sweeter fruits are best.

2 Best: Baked apples, apricots, avocados, ripe bananas, blackberries, cantaloupe, cherries, coconut, cranberry sauce, dates (not dry), figs (fresh), grapefruit, grapes, lemons, mangos, nectarines, oranges, papaya, peaches, pears, persimmons, pineapple, plums, raspberries, strawberries (ripe), tangerines Small Amounts: Apples (sour is best), pomegranate Avoid: Dried fruit of any kind, cranberries Vegetables Cooked vegetables are best because they are easier to digest. Best: Avocado, beets, carrots (not as a juice), leeks, mustard greens, okra, onions (well cooked), parsnips, shallots, acorn squash, winter squash, sweet potatoes, tomatoes, water chestnuts Small Amounts: Broccoli, cauliflower, celery, corn, cucumber, eggplant, green beans, kale, medium chilies and hot peppers, mushrooms, potatoes, radishes, seaweed, spinach, sweet peas, zucchini. The following may be eaten uncooked with a creamy or oily dressing: lettuce, spinach, and any leafy green (occasional use only and with a spicy heavy dressing) Avoid: Alfalfa sprouts, artichokes (unless served with a butter-lemon sauce), asparagus, bean sprouts, Brussels sprouts, cabbage (even cooked), raw vegetables, snow peas Nuts and Seeds Lightly roasted nuts are best. Dry roasting should be avoided. Salted nuts are fine. Nut butters are highly recommended except for peanut butter. Best: Almonds Small Amounts: Cashews, filberts, pecans, pinon, pistachio, pumpkin seeds, sesame seeds, sunflower seeds Avoid: Peanuts Meats If you choose to eat meat, limit consumption to 2-3 times per week. Meat soups can be particularly nourishing during convalescence. Best: Chicken or turkey (white meat only), beef, duck, eggs, fresh water fish, lamb, pork, seafood, venison Small Amounts: Dark meat, shellfish Legumes Best: Mung beans Small Amounts: Tofu and hummus Avoid: Aduki beans, black beans, chickpeas, fava beans, kidney beans, lentils, Mexican, navy, and pinto beans, soybeans (except as tofu or soy milk)

3 Spices When spicing, the overall spiciness is more important than individual spices. Even some Avoid spices can be used if balanced with other spices on the Best list. For vata, food should be spiced moderately and never very hot or bland. Best: Anise, basil, bay leaf, caraway, caramom, catnip, Cayenne pepper, cinnamon, clove, cumin, dill, fennel, fenugreek, garlic, ginger (fresh), marjoram, mustard, nutmeg, oregano, pepper, peppermint, poppy seeds, rosemary, saffron, sage, spearmint, thyme, turmeric Small Amounts: Cilantro, ginger (dry), horseradish, parsley, very hot mustards Avoid: Cayenne pepper Condiments Best: Mayonnaise and vinegar Small Amounts: Catsup Avoid: Carob and chocolate Beverages Best: Three or four cups of room temperature or warm water per day. Spicy teas such as chamomile, cinnamon, clove, and ginger. Try the Vata tea available at the front desk. Small Amounts: Diluted fruit juices Avoid: Black tea, coffee, fruit juices, carbonated mineral water, soft drinks, and all alcohol

4 Tastes Best: Sweet, bitter and astringent Avoid: Pungent (hot), sour, and salty Pitta Food Program Foods listed as Best can be eaten without reservation on a daily basis. Foods listed as Small Amounts can be eaten in small portions fairly often or in larger portions once or twice per week. Foods listed as Avoid should be eaten only on rare occasions. Remember, it is not what you do once in a while that matters. Long-term habits dermine your health. Healthy habits create a healthy life. Unhealthy habits lead to an unhealthy life. Grains It is best to eat these as a cooked grain or an unyeasted bread. Small amounts of yeast breads are all right however. Grains should make a large portion of the diet. Best: Barley, white basmati rice, millet, oats, white rice, wheat, whole wheat Small Amounts: Brown rice (only in acute pitta conditions, otherwise it can be used often) Avoid: Buckwheat, corn flour Dairy It is best to use raw or organic milk. Milk should be taken warm with a small amount of ginger and cardamom. Best: Unsalted butter, cottage cheese, cream cheese, ghee, milk Small Amounts: Hard, non-salted cheeses Avoid: Buttermilk, salted cheeses, sour cream, kefir, cultured milks, yogurt Sweeteners Best: Maltose, maple syrup, rice syrup Small Amounts: Dextrose, fructose, honey, table sugar Avoid: Molasses and raw sugar Oils Best: Ghee, olive oil Small Amounts: Avocado, canola, corn, coconut, soy, sunflower Avoid: Almond, castor, flaxseed, margarine, mustard, peanut, safflower, sesame Fruits Sweet and ripe fruits are best. Avoid sour fruit. Best: Apples, avocados, blackberries, blueberries, cantaloupe, coconut, cranberries, dates, dried fruit, figs, grapes, lemons, limes, nectarines, pineapple, prunes, raisins, raspberries, strawberries

5 Small Amounts: Apricots, bananas (very ripe only), cherries, grapefruit, oranges, pineapple Avoid: All sour fruits, such as sour oranges (mandarin), sour pineapple, sour plums, papaya, olives, tangerines, and all unripe fruit Vegetables Vegetables are best eaten fresh. You may eat large amounts. Eat them cooked in the winter or if digestion is weak. Eat them raw in the summer if your digestion is strong. Fresh green vegetable juices are very good. Those with arthritis should avoid all nightshades. Best: Alfalfa sprouts, artichoke, asparagus, bean sprouts, bell peppers, bitter melon, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cilantro, cress, cucumber,green peppers, kale, leafy greens, lettuce, mushrooms, well cooked onions, peas, pumpkin, seaweed, squash, zucchini Small Amounts: Avocado, beets, carrots, eggplant, well cooked garlic, corn, parsley, potatoes, spinach, sweet potatoes, vine-ripened tomatoes Avoid: Chilies, hot peppers, mustard greens, radishes, raw onion, tomato paste, tomato sauce and any other hot or pungent vegetable Nuts and Seeds Best: Coconut, sunflower, pumpkin seeds Small Amounts: Pinon nuts, sesame seeds Avoid: Almonds, Brazil nuts, cashews, filberts, macadamia nuts, pecans, pistachio, peanuts, and any other not mentioned Meats If you choose to eat meat, limit consumption to 2-3 times per week. Best: Chicken, turkey, fresh water fish (trout) and egg whites Small Amounts: Beef, duck, egg yolk, lamb, pork, sea fish, venison, any other red meat Legumes Best: Black lentils, chickpeas, mung beans, split peas, soybeans (soy products), tofu Small Amounts: Aduki beans, kidney beans, navy beans, pinto beans Avoid: Red and yellow lentils Spices When spicing, the overall spiciness is more important than individual spices. Even some Avoid spices can be used if balanced with other spices on the Best list. For pitta, food should be spiced mild to moderate and never very hot or bland. Best: Cardamom, catnip, chamomile, coconut, coriander, dill, fennel, lemon verbeba, peppermint, saffron, spearmint, turmeric

6 Small Amounts: Bay leaf, basil, black pepper, caraway, cinnamon, cumin, ginger (fresh), oregano, rosemary, thyme Avoid: Anise, asafetida, calamus, Cayenne pepper, cloves, fenugreek, raw garlic, ginger (dry), horseradish, hyssop, marjoram, mustard seeds, nutmeg, poppy seeds, sage, star anise Condiments Best: Carob sweetened with the best sweeteners noted above. Small Amounts: Mayonnaise, sweet mustards Avoid: Chocolate, salt, vinegar Beverages Best: Five cups of water per day. Bitter and astringent herb teas such as alfalfa, chicory, dandelion, hibiscus, and strawberry leaf. These can be found in grain beverages such as Pero, Inka, and Caffix. Milk, wheat grass juice. Try the Pitta tea available at the front desk. Small Amounts: Chai tea or black tea, diluted fruit juice with on half water Avoid: Alcohol, coffee, sweet fruit juices, spicy herb teas, carbonated water, soft drinks, tomato juice

7 Tastes Best: Pungent, bitter, and astringent Avoid: Sweet, sour, salty Kapha Food Program Foods listed as Best can be eaten without reservation on a daily basis. Foods listed as Small Amounts can be eaten in small portions fairly ofter or in larger portions once or twice per week. Foods listed Avoid should be eaten only on rare occasions. Remember, it is not what you do once in a while that matters. Long-term habits determine your health. Healthy habits create a healthy life. Unhealthy habits lead to any unhealthy life. Grains Toasted breads are very good, as they are drier. Best: Amaranth, barley, basmati rice, buckwheat, corn flour, quinoa Small Amounts: Millet, rye Avoid: Oats, long and short grain rice (white or brown), wheat, whole wheat Dairy It is best to use raw or organic milk. Milk should be taken warm with a small amount of ginger and cardamom. Best: Goat milk, skim milk, soy milk Avoid: Butter, buttermilk, cheese, cream, cottage cheese, ice cream, kefir, sour cream, yogurt Sweeteners Best: Raw honey only. (Look for honey that is more than six months old or store some jars.) Avoid: Fructose, maple syrup, molasses, raw sugar, white and brown sugar Oils Use all oils in small amounts only. Even the best oils, if overused, will aggravate kapha. Best: Canola, corn, flaxseed, mustard, safflower, soy, sunflower Avoid: Almond, avocado, castor, coconut, olive, peanut, sesame Fruits Best: Dried fruits as they are not too sweet. Apples, cherries, cranberries, grapefruit, pomegranate, prunes, raisins. Small Amounts: Apricots, lemon, lime, papaya, pineapple

8 Avoid: Sweet fruits, avocado, bananas, berries (raspberry, blackberry, blueberry, strawberry), cantaloupe, coconut, dates, figs, grapes, mango, melons, pineapple, oranges, peaches, pears, persimmons, plums, tangerines, watermelon Vegetables Vegetables are best eaten raw during the summer and cooked the rest of the year and during times of digestive difficulty. In general, vegetables are good and even the Avoid group, if eaten in small amounts, will cause no harm. Best: Alfalfa sprouts, artichoke, asparagus, green beans, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, kale, carrots, celery, chilies, cilantro, corn, lettuce, and other leafy greens, mustard greens, onions, parsley, peas, hot peppers, potatoes, radish, seaweed, spinach, rutababgas/turnips Small Amounts: Mushrooms, tomatoes Avoid: Beets, cucumber, eggplant, okra, sweet potatoes, water chestnuts, zucchini, all squash Nuts and Seeds Best: Pumpkin seeds, sunflower seeds Small Amounts: Sesame seeds Avoid: Almonds, Brazil nuts, cashews, coconut, filberts, lotus seeds, macadamia nuts, pecans, pistachio, peanuts, walnuts Meats If you choose to eat meat, limit consumption to 2-3 times per week. Meat soups can be particularly nourishing during convalescence. Kapha individuals can thrive as vegetarians. Best: Chicken or turkey (dark meat only), fresh water fish, rabbit Avoid: Beef, duck, eggs, lamb, pork, seafood, shellfish, venison Legumes Best: Mung beans, red lentils, soybeans (tofu and soymilk), split peas Small Amounts: Aduki beans, black gram, black beans, fava beans, kidney beans, lima beans, pinto beans Avoid: Black lentils, chickpeas Spices When spicing, the overall spiciness is more important than individual spices. Even some Avoid spices can be used if balanced with other spices on the Best list. For kapha, food should be spiced hot and never bland. Best: Anise, basil, bay leaf, black pepper, calamus, chamomile, caraway, cardamom, catnip, cayenne, cinnamon, cloves, coriander, cumin, dill, fennel, fenugreek, garlic, ginger, horseradish, hyssop, marjoram, mustard, nutmeg, oregano, peppermint, poppy

9 seeds, rosemary, saffron, sage, spearmint, star anise, thyme, turmeric. Hot spices are best. Any spice not listed is probably fine Avoid: Salt Condiments Small Amounts: Catsup, vinegar Avoid: Mayonnaise, salt Beverages Best: Two glasses of spring water per day in cool weather and three in hot weather unless doing extremely vigorous exercise and sweating. Herb teas (spicy and bitter), cranberry juice, green vegetable juices, wheat grass juice. Small Amounts: Carbonated mineral water, coffee, tea Avoid: Apple juice, carrot juice, orange juice, soft drinks

10 Basic Principles Qualities to reduce: hot, light, and dry Best Taste: sweet Small Amounts: astringent, sour Worst Tastes: salty, pungent and bitter Vata/Pitta Program Foods listed as Best can be eaten without reservation on a daily basis. Individuals who are sick should consume only those foods on this list. These foods are the most ideal as they are either close to or perfectly balanced for both doshas. Foods listed as Small Amounts can be eaten in small portions fairly often or in larger portions once or twice each week. Eating a wide variety of these foods is better than an abundance of just one. Over-reliance upon these foods can cause and imbalance. Foods listed as Avoid should be eaten only on rare occasions and can be eaten once each month. They either cause an imbalance in both doshas or very significantly disturb on of the doshas. Grains It is best to eat these as cooked grain or as unyeasted bread. Best: Cooked oats, wheat, white basmati rice Small Amounts: Amaranth, barely, millet, quinoa, rice (brown or white, short or long grain), rye Avoid: Buckwheat, corn flour products, dry oats Dairy It is best to use raw or organic milk. Milk should be taken warm with a small amount of spices such as ginger and cardamom. Best: Butter, cottage cheese, cream cheese, ghee, milk (whole), paneer cheese Small Amounts: Buttermilk, hard non-salted cheeses, kefir, sour cream, yogurt Avoid: Ice cream, frozen yogurt Sweeteners Overuse of any sweetener will eventually cause an imbalance. Best: Honey (fresh), maltose, maple syrup, maple sugar, rice syrup Small Amounts: Date sugar, dextrose, fructose, grape sugar, jaggery, molasses, sucanat Avoid: White table sugar Oils Oils are very important and should be used abundantly if the skin is dry. They alleviate dryness and are generally heavy and nourishing.

11 Best: Avocado, coconut, ghee, olive oil, sunflower Small Amounts: Almond, castor, corn, flaxseed, sesame, soy Avoid: Canola, lard, margarine, mustard, peanut, safflower Fruits Fruits are best when they are well ripened and sweet. These will bring balance to both doshas. In general, due to their lightness, their intake should be consumed in moderation. Best: Apricots, avocado, bananas (very well ripened), blackberries, blueberries, cantaloupe, coconut, dates, figs, jujube (cooked), grapes, lemons, limes, mango, nectarines, oranges (sweet), papaya, peaches, pears, persimmons, plums (sweet), pomegranate, prunes, raspberries, raisins, strawberries Small Amounts: Apples, bananas, cherries, cranberries, grapefruit, sweet pineapple, tangerines, and watermelon Avoid: Dry fruit, jujube (dry), oranges (sour), olives, papaya, pineapple (sour), plums (sour) Vegetables Cooked vegetables are best as they are more nourishing and easier to digest. Only leafy greens may be eaten raw with dressing. More raw salads may be eaten in the hot summer if digestion is strong and there is little gas or constipation. Best: Artichoke (with only dressing), avocado, bean sprouts, cauliflower, cilantro, corn, Jerusalem artichoke, leeks, okra, onion (cooked), peas, potato, pumpkin, seaweed, squash (acorn, winter, crookneck, zucchini, etc.), sunflower sprouts, tomato (sweet vine ripened) Small Amounts: Alfalfa sprouts, asparagus, beets, bell pepper, bitter melon, broccoli, Brussels sprouts, cabbage, carrot, celery, cucumber, eggplant, green beans, lettuce (raw), kale, mushrooms, mustard greens, parsley, peas (sweet0, spinach, sweet potato, tomato (sour), turnips Avoid: Cabbage, chilies, hot peppers, radishes, raw onion, tomato paste and sauce, snow peas Nuts and Seeds These should be eaten lightly dry roasted to assist digestion and only very lightly salted, if at all. Nut butters, except for peanut, may also be eaten. Best: Coconut, pinon (pine nuts), sunflower seeds Small Amounts: Almonds, Brazil nuts, cashews, lotus seeds, macadamia, pecans, pistachio (non salted), pumpkin seeds Avoid: Peanuts

12 Meats Repeated research shows that plant-based diets are healthier than meat-based diets and prevent many diseases. Ayurveda and Yoga emphasize a vegetarian diet primarily for spiritual reasons. Hence, omnivores should limit meat consumption if possible. Weak patients should take them as a soup broth. Best: Chicken (white meat), egg, fresh water fish, pork, turkey (white meat) Small Amounts: Duck, beef, lamb, seafood, venison Avoid: Dark meat of chicken or turkey, shellfish Legumes Those listed in Small Amounts are best as a dhal or a spread with spices added. When digestion is weak or constipation is present, even those beans listed under Small Amounts should be avoided. Best: Mung beans, tofu Small Amounts: Aduki, black gram, chickpeas, kidney, black lentils, navy, pinto, soy beans, split peas Avoid: Fava, red and yellow lentils Spices Spices aid the digestion and absorption of nutrients and improve the flavor. Food should have an overall spicing effect of being warming but not hot. It is the overall effect of spicing that is most important and not the individual spice used. You may use large amounts of the best spices and even very small amounts of the avoid spices. Food should never be bland. Best: Bay leaf, caraway, cardamom, catnip, chamomile, cilantro, cumin, coriander, dill, fennel, lemon verbena, peppermint, rosemary, saffron, spearmint, turmeric Small Amounts: Anise, basil, cinnamon, coconut, fenugreek, ginger (fresh), marjoram, nutmeg, oregano, poppy seeds, sage, salt, star anise, thyme Avoid: Asafoetida, black pepper, cayenne, calamus, cloves, garlic {raw), ginger (dry), horseradish, hot mustards, hyssop Condiments Best: None Small Amounts: Carob, mayonnaise Avoid: Catsup, chocolate, tamari, vinegar Beverages These are best taken at room temperature or warm and never ice cold. Best: chamomile tea, licorice tea, mild spice teas, mint tea, milk, water Small Amounts: Carrot juice (diluted), fruit juices (diluted), naturally flavored soda and juice beverages, tea (black or green) Avoid: Alcohol, coffee (caffeinated and decaffeinated), soft drinks and very spicy tea, tomato juice, vegetable juices (green)

13 Vata/Kapha Food Program Basic Principles Qualities to Reduce: cold, dry and heavy Best Taste: pungent, sour Small Amounts: salty, astringent Worse Tastes: sweet, bitter Food listed as Best can be eaten without reservation on a daily basis. Individuals who are sick should consume only those foods on this list. These foods are the most ideal as they are the most balanced for both doshas. Food listed as Small Amounts can be eaten in small portions fairly often or in larger portions once or twice each week. Eating a wide variety of these foods is better than an abundance of just one. Over-reliance upon these foods can cause an imbalance. Foods listed as Avoid should be eaten only on rare occasions and can be eaten once each month. They either cause an imbalance in both doshas or very significantly disturb on of the doshas. Grains It is best to eat these as cooked grains, though a small amount of bread may be eaten. Best: Amaranth, barley, basmati rice, brown rice, buckwheat, quinoa, wild rice Small Amounts: Millet, rye Avoid: Corn, flour, oats, rice (sticky, white, short or long grain), wheat Dairy It is best to use raw or organic milk products. Milk should be taken warm with a small amount of spices such as ginger and cardamom. Ghee and yogurt should also be used with warm spices. Best: Buttermilk, ghee, 2% milk, low-fat yogurt Small Amounts: Kefir, sour cream yogurt (whole milk) Avoid: Butter, cheeses, cottage cheese, ice cream, frozen yogurt Sweeteners Overuse of any sweetener will eventually cause an imbalance. Those listed under Small Amounts are more likely to cause imbalance with regular usage and should not be used more than once each month. Best: Honey Small Amounts: Jaggery, molasses, sucanat Avoid: Date sugar, dextrose, fructose, grape sugar, maltose, maple sugar, maple syrup, rice syrup, white table sugar

14 Oils Oils are very important and should be used abundantly if the skin is dry. Though generally heavy, the lighter oils will not aggravate kapha. Ghee should be used with warm spices. Best: Flaxseed, ghee, mustard, safflower Small Amounts: Almond, canola, castor, corn, margarine, olive, peanut, sesame, soy Avoid: Avocado, coconut, lard, sunflower Fruits Fruits are best when they are sour and not overly ripened or sweet. These will bring balance to both doshas. In general, due to their cooling effects on the body, their intake should be consumed in small amounts. The best fruits may be taken in greater amounts. Fruit in general should not be a staple of the diet but is all right for occasional use. Best: Apricots, grapefruit, lemon, papaya Small Amounts: Apples (baked is best), banana (sour), blueberries, blackberries, cranberries, cherries, lime, mango, oranges (sour), pineapple, plums (sour), pomegranate, prunes, raspberries, tangerines Avoid: Avocado, banana (sweet0, coconut, dates, figs, grapes (sweet0, jujube, melons (watermelon, cantaloupe), oranges (sweet), nectarines, peaches, pears, persimmons, plums (sweet), raisins, strawberries Vegetables The diet should consist of primarily of cooked vegetables. However, occasional use of raw vegetables is all right as long as there is no constipation or gas. Best: Artichoke (with a spicy, oily dressing), beets, carrots, cauliflower, chili peppers, corn (fresh), green beans, leeks, mung bean sprouts, mustard greens, onion, parsley, potato, radish, sunflower sprouts, tomato Small Amounts: Alfalfa sprouts, avocado, bell peppers, broccoli, Brussels sprouts, celery, cilantro, kale, lettuce, mushrooms, okra, peas (green, snow), rutabagas, seaweed, spinach, squash (zucchini, crookneck), Swiss chard, turnips Avoid: Asparagus, bitter melon, cabbage, cucumber, eggplant, Jerusalem artichoke, squash (acorn, winter), sweet potato, yams Nuts and Seeds These should be taken lightly dry roasted to assist digestion and only very lightly salted if at all. Nut butters, except for peanut, may also be eaten. Best: Pumpkin seeds, sunflower seeds, pinon (pine nuts0 Small Amounts: Filberts Avoid: Almonds, Brazil, cashews, coconut, lotus seeds, macadamia, peanuts, pecans, pistachio, walnuts

15 Meats Repeated research shows that plant-based diets are healthier than meat-based diets and prevents many diseases. Ayurveda and Yoga emphasize a vegetarian diet primarily for spiritual reasons. Hence, omnivores should limit meat consumption if possible. Weak patients should take meat as a soup broth. Small Amounts: Chicken and turkey (dark meat), fish (fresh river and sea) Avoid: Beef, duck, pork, lamb, shellfish Legumes Legumes are best taken well cooked with warm spices, as they can be hard to digest. Soaking them before cooking improves digestibility as well. As they contain earth and air, they are heavy and dry which can harm both doshas when digestion is weak. Those listed as best are easiest to digest and usually will not cause harm. Best: Mung beans, soy milk, tempeh, tofu Small Amounts: None Avoid: Aduki, black beans, black gram, chickpeas, fava, kidney, lentils, lima, navy, peas (dry or split), pinto, soybeans Spices Spices aid the digestion and absorption of nutrients and they improve flavor. Warm and hot spices are recommended for vata/kapha types. It is the overall effect of spicing that is most important and not the individual spice used. If food becomes too hot it may contribute to greater dryness. Hence, the hottest spices should be used in moderation. Food should never be bland. Best: Allspice, anise, asafetida, basil, bay leaf, black pepper, caraway, catnip, cayenne, celery seed, chamomile, cloves, coriander, cumin, curry powder, dill, fennel, fenugreek, garlic, ginger, horseradish, hyssop, lemon verbena, marjoram, mustard seed, nutmeg, oregano, paprika, parsley, peppermint, poppy seed, rosemary, saffron, sage, spearmint, star anise, tarragon, thyme, turmeric Small Amount: Salt Avoid: None Condiments Best: Vinegar Small Amounts: Catsup, carob (with proper sweeteners), chocolate (with proper sweeteners) Avoid: Mayonnaise Beverages Beverages are best taken at room temperature or warm, and never ice cold. Best: Chamomile tea, licorice tea, mint tea, spicy teas, water Small Amounts: Vegetable juices, sour fruit juices (cranberry, lemon, lime, pineapple, pomegranate). Diluted fruit juices preferred. Avoid: Alcohol, black tea, coffee (caffeinated and decaffeinated), soft drinks, sweet fruit juices, sweetened soda pop

16 Pitta/Kapha Food Program Basic Principles Qualities to Reduce: hot, heavy and moist Best Taste: bitter, astringent Small Amounts: pungent, sweet Worst Tastes: sour and salty Food listed as Best can be eaten without reservation on a daily basis. Individuals who are sick should consume only those foods on the list. These foods are the most ideal as they are the most balanced for both doshas. Foods listed as Small Amounts can be eaten in small portions fairly often of in larger portions once or twice each week. Eating a wide variety of these foods is better than an abundance of just one. Over-reliance upon these foods can cause an imbalance. Foods listed as Avoid should be eaten only on a rare occasions and can be eaten once each month. They either cause and imbalance in both doshas or very significantly disturb one of the doshas. Grains These may be eaten as a cooked grain or as yeasted bread. Best: Barley, basmati rice, corn flour products (except corn chips), rye Small Amounts: amaranth, millet, quinoa, rice (brown) Avoid: Buckwheat, oats, wheat, white sticky rice Dairy It is best to use raw or organic milk products. Milk should be taken warm with a small amount of spices such as ginger and cardamom. Best: Skim milk Small Amounts: Ghee, goat milk, low-fat yogurt Avoid: Butter, buttermilk, hard and soft cheeses, cottage cheese, cream, kefir, ice cream, milk (whole), sour cream, yogurt (whole milk), frozen yogurt Sweeteners Overuse of any sweetener will eventually cause and imbalance Best: Stevia Small Amounts: Fresh honey Avoid: Brown sugar, date sugar, dextrose, fructose, grape sugar, honey (older than 6 months), maltose, maple sugar, maple syrup, molasses, rice syrup, white table sugar Oils Oils, being heavy and moist, should generally be used in small amounts in pitta/kapha types. The best oils are lighter, drier and cooler. Best: Canola, corn, soy, sunflower

17 Small Amounts: Margarine, safflower Avoid: Almond, avocado, castor, coconut, flaxseed, lard, mustard, peanut, sesame Fruits As fruits tend to be light and cooling, they are generally good for pitta/kapha types. Because they contain a lot of water, overuse can aggravate kapha. Dried fruits are the best, though fresh fruit may be taken as well. Greater amounts may be eaten in the summer and less the rest of the year. Most sour fruits have the unique effect (prabhav) of being cooling, despite the presence of fire in their taste. This makes them good for pitta, though they may still aggravate kapha in excess. Best: Alfalfa sprouts, artichokes, asparagus, bean sprouts, bell peppers, bitter melon, broccoli, Brussels sprouts, cabbage, celery, cauliflower, cilantro, cress, green beans, green peppers, kale, lettuce, leafy lettuce greens, mushrooms, peas (green, snow), parsley, pumpkin, sunflower sprouts, sweet peas, turnips Small Amount: Beets, carrots, corn, cucumber, eggplant, garlic (cooked), leeks, mustard greens, okra, onion (fresh), parsley, potatoes, seaweed, spinach, squash (yellow), tomatoes (sweet) Avoid: Avocado, chilies, Jerusalem artichoke, radish, squash (acorn, winter), tomato paste Nuts and Seeds Heavy, oily and slightly warm, most nuts aggravate pitta/kapha individuals. Seeds are best, as they are lighter and drier. Best: Pumpkin seeds, sunflower seeds Small Amounts: Filberts, pinon (pine nuts), sesame seeds Avoid: Almonds, Brazil, cashews, coconut, lotus seeds, macadamia, peanuts, pecans, pistachio, walnuts Meats Repeated research shows that plant-based diets are healthier than meat-based diets and prevents many diseases. Ayurveda and Yoga emphasize a vegetarian diet primarily for spiritual reasons. Hence, omnivores should limit meat consumption if possible. Weak patients should take meat as a soup broth. White meat is more balancing than dark meat. Best: None Small Amounts: Chicken, egg(white), turkey, fresh water fish Avoid: Beef, duck, egg(yolk), lamb, pork, seafood, venison Legumes Beans tend to be dry, cool and somewhat heavy. Moderate use is generally all right for pitta/kapha typs. They should be taken with spices to assist digestion. Soaking beans before cooking makes them easier to digest. Of all the beans, tofu and mung are the very best.

18 Best: Aduki, black gram, fava, kidney, lima, mung, navy, peas (split), pinto, soy beans, tofu Small Amounts: Black beans Avoid: Chickpeas, lentils, peanuts, tempeah Spices Spices aid the digestion and absorption of nutrients as well as improve flavor. As pitta/kapha individuals generally feel warm, mild to moderate spicing is good and care should be taken so that the overall spiciness of the food is not too hot. Is is the overall effect of spicing that is most important and no the individual spice used. Large amounts of the best spices are best used to enhance flavor. Best: Cardamom, catnip, chamomile, coriander, cumin, curry leaves, fennel, lemon verbena, peppermint, saffron, spearmint, turmeric Small Amounts: Allspice, anise, basil, bay leaves, caraway, dill, fenugreek, ginger (fresh), hyssop, oregano, paprika, parsley, poppy seeds, rosemary, sage, star anise, tarragon, thyme Avoid: Asafoetida, black pepper, calamus, Cayenne pepper, celery seed, cinnamon, cloves, garlic (raw), ginger (dry), horse radish, hot mustards, marjoram, nutmeg, salt Condiments Best: None Small Amounts: Carob (sweetened with proper sweeteners) Avoid: Catsup, chocolate, vinegar, mayonnaise Beverages These are best taken at room temperature or warm, and never ice cold. Best: Green vegetable juices, tea (chamomile, mint, spice teas from the spices best list), water, water with lemon. Small Amounts: Naturally carbonated pure juice drinks with no sugar added Avoid: Alcohol, black tea, coffee (caffeinated and decaffeinated), soft drinks, spicy teas, sweet fruit juices, sweetened soda pop

19 Tridoshic (Sannipatika) Food Program Basic Principles Qualities to Reduce: hot, heavy, and dry Best Taste: all in equal proportions Foods listed as Best can be eaten without reservation on a daily basis. They are either tridoshic or will cause little harm if eaten on a regular basis. Individuals who are sick should consume only the foods on this list. Foods listed as Small Amounts can be eaten in small portions fairly often or in larger portions once or twice each week. Eating a wide variety of these foods can cause an imbalance. Foods listed as Avoid should be eaten only on rare occasions and can be eaten once each month. They either cause an imbalance in all doshas or very significantly disturb one of the doshas Grains These may be eaten as a cooked grain or as yeasted bread. Best: Basmati rice Small Amount: Amaranth, barley, brown rice, buckwheat, corn flour products, millet, quinoa Avoid: None Dairy It is best to use raw or organic milk products. Milk should be taken warm with a small amount of spices such as ginger and cardamom. Ghee is best used with mild spices. Best: Ghee, 2% milk Small Amounts: Butter, buttermilk, cottage cheese, cream, goat milk kefir, sour cream,whole cow s milk Avoid: Hard cheese, ice cream, frozen yogurt Sweeteners Overuse of any sweetener will eventually cause an imbalance. Best: Fresh honey Small Amounts: Date sugar, dextrose, fructose, grape sugar, old honey, maltose, maple sugar, maple syrup, molasses, rice syrup, stevia Avoid: White table sugar Oils The best oils that should be relied on are lighter, cooler and drier. Other oils may be used occasionally. Best: Canola, corn, soy, sunflower Small Amounts: Almond, avocado, castor, coconut, flaxseed, lard, mustard, peanut, sesame, margarine, safflower

20 Avoid: None Fruits Fruits tend to be light, cool and moist. Thus they have the ideal balance of qualities to bring balance to tridoshic individuals and thus can make up a significant portion of the diet. The fruits listed under Best, while not necessarily perfectly tridoshic, will not cause any serious imbalance. Best: Apricots, blackberries, blueberries, cherries, grapefruit, grapes, jujube, lemon, lime, mango, nectarines, oranges, papaya, peaches, pears, pineapple, plums (sweet), pomegranate, raspberries, tangerines, watermelon Small Amounts: Apples, bananas, cantaloupe, cranberries, dates, figs, persimmons Avoid: Plums (sour), strawberries Vegetables Vegetables are generally light, cool and dry. If cooked with water or oil, they become moist and slightly warmer. The best vegetables may be eaten regularly as substantial part of the diet. Best: Bean sprouts, cauliflower, parsley, potatoes, seaweed, sunflower sprouts Small Amounts: Alfalfa sprouts, arichokes, asparagus, avocado, beets, bell peppers, bitter melon, broccoli, Brussels sprouts, cabbage, carrots, celery, cilantro, corn, cress, cucumber, eggplant, garlic (cooked), green beans, green peppers, Jerusalem artichoke, kale, leeks, lettuce, mushrooms, mustard greens, okra, onion, peas, pumpkin, radish, seaweed, spinach, squash (yellow, acorn, winter), sweet peas, sweet tomatoes, turnips Avoid: Hot chili peppers Nuts and Seeds Heavy, oily, and slightly warm, most nuts would aggravate tridoshic individuals if relied upon as a staple. However, using them in small amounts is advised and it will not cause any imbalance. Best: Pumpkin seeds, pinon (pine nuts), sunflower seeds Small Amounts: Almonds, Brazil, cashews coconut, filberts, lotus seeds, macadamia, peanuts, pecans, pistachio, sesame seeds, walnuts Avoid: None Meats Repeated research shoes that plant-based diets are healthier than meat-based diets and prevents many diseases. Ayurveda and Yoga emphasize a vegetarian diet primarily for spiritual reasons. Hence, omnivores should limit meat consumption if possible. Weak patients should take meat as a soup broth. Best: None Small Amounts: Aduki, black beans, black gram, chickpeas, fava, kidney, lentils, lima, navy, peanuts, pinto beans, soy beans, tempeh Avoid: None

21 Legumes Beans tend to be dry, cool, and somewhat heavy. Those listed under Best are tridoshic. All beans should be taken with spices to assist digestion. Best: Mung beans, tofu Small Amounts: Aduki, black beans, black gram, chickpeas, fava, kidney, lentils, lima, navy, peanuts, pinto beans, soy beans, tempeh. Avoid: None Spices Spices aid the digestion and absorption of nutrients and they improve flavor. As tridoshic individuals generally feel warm, only moderate spicing is appropriate and care should be taken so that the overall spicing of the food is not too hot. It is the overall effect of spicing that is most important and not the individual spice used. Hence, even those listed under Avoid may be used buy in the smallest amounts. Best: Cardamom, catnip, chamomile, coriander, cumin, fennel, lemon verbena, peppermint, saffron, spearmint, turmeric Small Amounts: Allspice, anise asafetida, basil, bay leaves, black pepper, calamus, caraway, celery seed, cinnamon, curry leaves, dill, fenugreek, hyssop, marjoram, nutmeg, oregano, paprika, parsley, poppy seeds, rosemary, sage, salt, star anise, tarragon, thyme Avoid: Cayenne pepper, cloves, raw garlic, dry ginger, horseradish, hot mustards Condiments Best: None Small Amounts: Catsup, mayonnaise, vinegar Avoid: None Beverages These are best taken at room temperature or warm, and never ice cold. Best: Water, water with lemon, herb teas with spices as listed Small Amounts: Black tea, green vegetable juices, natural carbonated pure juice drinks. Avoid: Alcohol, coffee (caffeinated and decaffeinated), soft drinks, sweet fruit juices, sweetened soda pop

22 The Yogic/Sattvic Diet Grains Rice, basmati rice, wheat, oats. Eat whole or as a bread. Eat more in the winter for strength. Dairy Raw milk, small amounts of freshly made yogurt, raw-milk cheese Sweeteners Honey, raw sugar, jaggery. These in small quantities only. Oils Ghee, olive oil Fruit Just about all fruit is all right. Consume smaller quantities of the heavier fruits such as bananas and avocados. Vegetables Most vegetables are all right. Eat smaller quantities of the cabbage family plants broccoli, cauliflower, Brussels sprouts, mustard as they are gas forming and smaller amounts of potatoes and sweet potatoes as well, as they are heavy. No mushrooms. Vegetables may be fresh or steamed. Nuts and Seeds Fresh or slightly roasted. Almonds, walnuts, pine nuts. Do not eat large quantities. Nuts and seeds should be fresh. Beans Mung, aduki, and tofu Spices Cardamom, cinnamon, coriander, fennel, ginger, turmeric. Use in larger quantities as they help balance the dampness of the high fruit and dairy diet. Avoid garlic and raw onion. Also avoid Cayenne pepper and all other very pungent spices. Beverages Pure spring water, sattvic herb teas such as chamomile and mint, raw milk, sattvic vegetable juices Herbs Aloe gel, ashwagandha, astragalus, bhrigaraj, calamus, comfrey, ginseng, gotu kola, jatamamsi, lotus, mint, rose, saffron, sage, shatavari, skullcap, triphala. Also chavanprash and Brahma jelly.

23 Essential Oils Camphor, frankincense, lotus, rose, saffron, sandalwood General Eating Habits Eat the main meal at 12;00-1:00. Eat no heavy food after sunset. Follow general eating habits and recommendations on proper food combining.

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