Introduction to Ayurvedic

Nutrition

Kelly Greene, CHHC

Integrative Nutrition Consultant

Chopra Center Certified Instructor

“Let food be thy medicine and let

medicine be thy food”- Hippocrates

Ojas• Feel rested upon awakening

• Skin has a healthy glow

• Tongue is pink and clear

• Body feels light, regardless of your weight

• Feel centered throughout the day

• Digestion is strong without bloating

• Feel energized & enthusiastic

• Mind is clear

• Body has a pleasant smell

• Rarely get sick

Ama• Bad breath

• Coated tongue

• Dull appetite

• Delicate digestion

• Generalized pain

• Fatigue

• Depression

• Susceptibility to infections

• Sluggish or irritable elimination

• Difficulty manifesting intentions

The Six Tastes of Life

Sweet

Sour

Salty

Pungent

Bitter

Astringent

Sweet

• Elements: Water & Earth

• The taste of energy

• Most nutritive, builds tissues

• Proteins, Carbs & Fats

Grains, breads, pasta, starchy vegetables, sweet

fruits, nuts, oils, dairy, ghee, sugar, honey, animal

products, legumes

CarbsGlycemic Index: how quickly foods break down into sugar in your bloodstream

Glycemic Load: measures the amount of carbohydrates in a serving of food

High glycemic (simple) carbohydrates

• Rapidly raise blood sugar levels

• Generate insulin spikes

Low glycemic (complex) carbohydrates

• Gradually increase blood sugar levels

• Avoid insulin spikes

Digestion of Carbs is dependent on

• Foods & spices you eat them with

• Fiber content

• How they are cooked/prepared

Sweeteners

Artificial sweeteners are sweeter…

• Yet, less satisfying

• Lead to cravings

• Cause inflammation

• Associated with higher risk of obesity, heart disease,

type 2 diabetes

ProteinVegan Sources

• Seeds: chia, sunflower, pumpkin, flax, hemp

• Nuts: almonds, walnuts, Brazil nuts, cashews, pistachios

• Beans & lentils

• Whole grains: quinoa, teff, oats, buckwheat, , wild rice, millet, amaranth

• Vegetables

**All of the above are good sources of fiber**

• Tempeh & tofu

Animal Protein Sources (meat, fish & eggs contain all 9 essential amino acids)

• Small portions, 1x per day or less

• Lean poultry

• Wild caught fish (preferably Omega-3 rich) Alaskan salmon, Atlantic mackerel,

sardines, organic pasture raised eggs

Fats

Healthy Fats

• Avocado

• Coconut oil

• Olive oil

• Almonds

• Walnuts

• Fish

• Nuts

• Flax

• Ghee

Unhealthy Fats

• Trans-fats (partially hydrogenated oils)

• Red meat

• Whole fat dairy

Benefits of Healthy Fats:

• Help to absorb vitamins A, D, E, K

• Lower bad cholesterol & raise good cholesterol

• Decrease inflammation

Sour

• Elements: Earth & Fire

• The taste of acid

• Promotes appetite/digestion

• Organic acids

Citrus fruits, berries, tomatoes, sour fruits, yogurt,

cheese, vinegar, pickles, fermented foods, alcohol

Salty

• Elements: Water & Fire

• The taste of the ocean

• Promotes digestion

• Mineral salts, ocean

Table salt, seafood, meat, seaweed, soy sauce,

processed foods, condiments, sauces

Pungent

• Elements: Fire & Air

• The taste of spice

• Stimulates digestion; detoxifying

Pepper, cayenne, ginger, garlic, onions, leeks,

chilies, radish, horseradish, salsa, basil, thyme,

cloves, mustard, cinnamon

Bitter

• Elements: Air & Space

• The taste of information

• Anti-inflammatory; detoxifying

Yellow squash, broccoli, spinach, kale, collard

greens, Brussels sprouts, asparagus, chard,

lettuces, cumin, rosemary, sesame seeds

Astringent

• Elements: Air & Earth

• The taste of dryness/lightness

• Healing, compacting

All legumes, peas, tea, cranberries,

pomegranates, apples, dark greens,

cabbages, cauliflower, cilantro, green beans,

mushrooms, zucchini

Making a Six Taste Vegan Meal

Brown Rice & Beans with…Cilantro Tomatoes

Making a Six Taste Vegan Meal

Brown Rice - Sweet Beans – Sweet, AstringentCilantro – Astringent, SweetTomatoes – Sour, Sweet

What’s missing?

Making a Six Taste Vegan Meal

Brown Rice - Sweet Beans – Sweet, AstringentCilantro – Astringent, SweetTomatoes – Sour, Sweet

What’s missing?Salty, Pungent, Bitter

Making a Six Taste Vegan Meal

Brown Rice - Sweet Beans – Sweet, AstringentCilantro – Astringent, SweetTomatoes – Sour, Sweet

What’s missing?Salty – Sea Salt Pungent – Cayenne, Black PepperBitter – Broccoli, Spinach

Colors

• Eating a multi-colored diet is an excellent way

to get a broad spectrum of nutrients

• Deep pigments in plant foods are dense with

vitamins, minerals and phytonutrients

• Most phytonutrients have antioxidant activity

and protect our cells against oxidative

damage and reduce the risk of developing

certain types of cancer

• Assortment of colors is appealing to the eye

and encourages appreciation of a meal

The easiest way to get more phytonutrients is to eat

more vegetables, fruits, nuts, seeds and legumes!

Enhancing Digestion

• Reduce ice-cold food and beverages – especially with meals

• Drink hot water or tea between meals

• Eat freshly sliced ginger sprinkled with lemon juice before meals

• Alleviate excess acidity by cooking with cooling herbs (cumin, coriander, fennel, cilantro)

• Decrease gas and bloating by cooking with aromatic herbs (cinnamon, cardamom, bay)

• Chew roasted fennel seeds after meals

• Incorporate all six tastes and colors of the rainbow at every meal

Body Intelligence Techniques • Eat only when you feel hungry

• Don’t overeat; leave 1/3 to 1/4 of

stomach empty to aid digestion

• Minimize distractions

• Eat with awareness

• Chew your food

• Eat the largest meal mid-day when Agni is strongest

• Eat a light dinner at least three hours before bed

• Sit quietly for a few minutes after meals

Fresh is Best

• Organic or homegrown

• EWG Shopper’s Guide – Dirty Dozen & Clean Fifteen

(www.ewg.org)

• Buy local (www.localharvest.org)

• Eat with the seasons

• Eat real food – 5 ingredients or less

Enlivening Health• Eat one meal in silence per week and make it a full sensory meal

• Include all six tastes at every meal and eat a rainbow of colors

• Prepare your food with herbs and spices to enhance digestion

• Be aware of your internal appetite gauge – do you eat when hungry

and stop when satiated?

• Incorporate BITS

Introduction to Ayurvedic

Nutrition

Kelly Greene, CHHC

Integrative Nutrition Consultant

Chopra Center Certified Instructor