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Yoga Ca r e Ca r d
yoga care diet
Disclaimer
The information in this Yoga Care Card is for educational purposes only. It is not intended to replace the advice
of a doctor or medical practitioner. Please see your health care provider before beginning any new health care
programme.
you can’t lead a healthy life without
having a healthy diet.
Your body requires a balance of vitamins, minerals, protein, carbohydrate and healthy fats in
order to function and heal itself.
Many diseases and ailments can be relieved or even cured through following a healthy eating
plan.
Each person’s requirements for a balanced diet will differ depending on age, sex, activity level,
metabolism and any existing medical conditions.
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Yoga Slim & Nutrition.
FOOD GUIDE PYRAMID
Fats,
oils & sweets
Milk, dairy or substitute
Meat, poultry, eggs, pulses, nuts
Whole grain: cereals, bread, pasta, rice etc.
Fruit & Vegetables
*
*
*
*
*
Fats, oils & sweets Milk, yogurt & cheese
Meat, poultry, eggs, pulses, nuts
Whole grain: cereals, bread, pasta, rice etc.
Fruit & Vegetables
Use very little
2 – 3 servings per day
2 -3 servings
3 - 6 servings
6 – 11 servings
A Yogic Diet
A yogic diet involves following the principles a balanced diet as shown above.
However, in yogic terms food is divided into three groups:
SATTVIC
RAJASIC
TAMASIC
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Yoga Slim & Nutrition.
Sattvic food
Rajasic food
“The foods which increase life, purity,
strength, health, joy, and cheerfulness,
which are savoury and … substantial and
agreeable”
Bhagavad Gita, XVII, 8
“Foods that are bitter, sour, salty,
excessively hot, pungent, dry and burning
… are productive of pain, grief and
disease.”
Bhagavad Gita, XVII, 9
Sattvic food should be as fresh as possible
and free from any additives or preservatives.
Sattvic foods should be eaten as close to
nature as possible, i.e. raw, steamed or very
lightly cooked.
Sattvic foods include:
* Whole grains (carbohydrates)
* Pulses, nuts and seeds (proteins)
* Fresh fruit and vegetables (vitamins and
minerals)
* Herbs
Rajasic foods are best avoided in a yogic diet;
they include:
* Caffeinated drinks such as tea and coffee
* Overly processed food
* Artificial additives in food
* Fizzy drinks
* Hot chilli or anything that can irritate the
mucous membranes.
* Garlic, onion & mushrooms.
* Natural sweeteners such as honey (in small
amounts)
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Yoga Slim & Nutrition.
Tamasic food
“That food which is stale, tasteless, putrid,
rotten and impure refuse,”
Bhagavad Gita, XVII, 10.
Tamasic foods are those that can cause fatigue
or lethargy in a person. Such foods are best
avoided by people suffering from chronic
ailments or depression.
Tamasic foods include:
* Too much red meat
*Alcohol
* Stale or rotten foods
* Overripe or unripe fruits
* Burnt food
* Overly processed foods
* Deep fried food.
Healthy eating the yoga way
1. Take time to chew your food thoroughly – if
the food is not broken down by your teeth
your digestion will not be able to extract all
the nutrients from it.
2. Do not eat when you are angry, it will cause
indigestion.
3. Likewise, do not eat in a hurry.
4. Avoid combining too many foods, simple is
better.
5. Eat at least one raw dish to keep your blood
level alkaline.
6. Try not to drink too much during meals as it
dilutes the gastric juices, slowing digestion.
7. Don’t overload the stomach. Ideally it
should be half filled with food, a quarter
filled with water and a quarter left for the
expansion of gas.
8. Before practicing yoga, avoid eating up to
an hour beforehand or drinking for at least
30 minutes.
Foods to Avoid:
Alcohol
Excess sugar
Hydrogenated fats
Caffeine
Overly Processed foods
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