Healthy Indian Eating Habits!

“Hita hridayam, hita jeevanam”

 This Sanskrit shloka means a healthy and nutritious diet leads to a sturdy heart and a healthy life .Thus the deep rooted importance for a healthy diet is very well linked to our cultural values.

Rituals and nutrition

Annaprashan : the ancestral ritual in Vedic Hindu culture, the child cannot eat rice until the annaprashana has occurred. It can be performed anytime from six months until before the first birthday. This marks the beginning of a nutritious and healthy lifestyle.

Jol Paan

It’s a breakfast tradition followed in states -Bengal , Assam and Bihar. This includes serving a combination of curd , rice , chiwara and peetha along with warm tea in earthen cup before breakfast.

Thali

Thali is the large platter filled with all sorts of nutritious food which form a well balanced diet . Thali includes cereals, pulses vegetables,curd etc in just right proportion required for our body . Thali is designed according to the specific appetite of a person .

Serving food on leaves

In certain regions of India there is a tradition of serving food on banana , lotus ,sal or teak leaves . This practice not only adds flavour to the food but also increases its nutritional value . Banana leaves are rich in certain polyphenols which are a type of antioxidants. Leaves also have an antibacterial property this prevents bacterial spread.

Eating on floor

Sitting on floor with your legs crossed forms a yogic pose “Sukhasana” which puts many muscles to use this aiding weight loss , posture maintenance and relaxes body and mind . It also increases blood circulation to stomach area which helps in digestion.

Eating with bare hands

Use of fingers and hands while eating is encouraged in our Indian sects and ayurveda. Its is considered that  our fingers contain the essence of the five elements that make the whole universe “Panch bhoot”. Eating with bare hands gives us a check for the ideal temperature of food this we can avoid getting our mouth burnt . It also helps us in practicing mindful eating .

Scientifically our fingers  contain a large number of nerve endings with tactile senses .This triggers the release of digestive juices and enzymes.

Use of iron /earthen utensils

Since ancient times iron or earthen utensils have been used in India . Earthen utensils not only hold the moisture and flavour in food but also enrich it with certain minerals like iron and calcium . The use of these utensils also saves us from plastic coated utensils which are not so good for our health. Iron also leaches from these utensils into minute quantities to the food being cooked inside .

Copper drinking vessel

During the recent time we have also seen the introduction of copper RO filters  to the market, its basis actually lies deep rooted in our ayurvedic knowledge, according to which if water stored overnight in a copper vessel is consumed next morning, it has many benefits since Copper ions infuse into the water.  Copper breaks down the fat percentage of our body, aiding weight loss . Copper is also a natural healer  for inflammation and ulcers. It is also an active reagent and has antibacterial properties.  It also slows down the ageing process .

Adding fermented food to the platter

Indian cuisine includes many fermented dishes onto the plate like dosa ,idli, dhokla  Punjabi warri. Fermented food enhances anti-oxidants, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic, anti- atherosclerotic activities in our body .

Post meal jaggery

We all are well aquited with the saying “khaaney ke baad kuch meetha ho jaye”. Its not a baseless saying but has a deep rooted benefit on health. If children are given a right amount of Jaggery after meal not only enhances release of digestive juices but also acts as a source of iron . Jaggery also alleviates pain , cramps and mood swings in women during PMS.

Preset combinations of food

 Our Thali is  well designed to inculcate the right proportion of nutrients into the platter . Our ayurveda suggests that weird combinations of food must be avoided in order to prevent indigestion. Milk must be avoided with acidic food , or with high protein content food since milk is considered as a complete food so it hinders with proteins absorption in intestine. Certain food items are taken in combination to aid digestion for example : Potatoes+pepper (avoid indigestion), Coffee+cinnamon (coffee gives an instant boost but gives depression after a certain time , combining it with cinnamon prevents the upcoming depression)

Healthy drinks

slushes and smoothies might be in trend these days but these can never surpass our Desi healthy drinks Aampanna which is rich in vitamin C and prevents heat stroke , aiding digestion . Thandhai is also a refreshing summer drink Gajar ki kanji consumed in winters is a boon for our sluggish appetites Lassi and jaljeera also cool our body and maintain a favourable pH.

Ghee is our friend

Adding small amount of ghee to our diet aids weight loss ,helps in storage of fat soluble vitamins and provides strength to our body.

Healthy Indian spicy tadka

Our country is well known for its species .These species not only serve as flavour enhancers but are of great nutritious importance. Some of the species and their magical effect is as given below.

• Turmeric: has anti-inflammatory properties that heal acne. Acts as a natural blood purifier.
• Fenugreek: improves physical endurance. Increases testosterone levels in men.
• Cumin: improves digestion. Has a tranquilizing effect to fight stress, anxiety, and insomnia.
• Clove: eases flatulence and gastric irritability
• Nutmeg: ideal for kidney health and used for the treatment of the sleeping disorder.
• Mustard seeds: restricts the growth of already present cancer cells and restricts the formation of new ones.
• Poppy seeds: helps with cognitive functions and improves concentration.
• Coriander seeds: effective in treating the common cold.

Fasting

Vrata is a part of our ancient Indian science. Ayurveda suggests that fasting once a week enhances release of certain growth factors, decreases insulin resistance, diabetes,causes weight loss ,reduces blood pressure , inflammation, cholesterol and increases brain functioning.

No talking while eating

Maun is practiced during eating to keep a calm mind . This helps in properly chewing the food and mixing it with saliva . Moreover if we talk while eating more air is ingested which causes bloating. Silence during meals causes our body and mind to connect.

Going vegetarian

Indian platter contains a larger portion of vegetables. This diet helps in maintaining a balanced BMI , decreasing cholesterol levels ,preventing chronic diseases .Moreover red meat like pork and beef increase the chances of cancer , hypertension and cholesterol.

Appropriate time for meals

 Our body works on the basic rule of Circadian Rhythm  so Ayurveda suggests eating right food at right time helps in maintaining healthy life . Food taken after sunset can cause accumulation of toxins inside the body .

Conclusion

Today’s world is a major victim to lifestyle disorders whose root cause lies in our daily diet intake. Thus choosing what we eat and at what time we do can prevent many diseases and lead to a healthy life. For more such articles and interesting topics keep visiting our website and if you have any suggestions or queries please write to us in the comment section .

Chahhat Maini (BDS ,PGDCH)

Editor : Madiha Fatma ( MBBS, Academic Director & Editor, MCD )