1

M.Sc. YOGA FOR HUMAN EXCELLENCE

FIRST YEAR SEMESTER - I
YOGIC DIET

VETHATHIRI MAHARISHI COLLEGE OF YOGA

(Affiliated to Tamil Nadu Physical Education and Sports University)
Thiruvanmiyur, Chennai - 600 041
September 2023
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M.Sc. YOGA FOR HUMAN EXCELLENCE

FIRST YEAR SEMESTER - I
YOGIC DIET

VETHATHIRI MAHARISHI COLLEGE OF YOGA

(Affiliated to Tamil Nadu Physical Education and Sports University)
Thiruvanmiyur, Chennai - 600 041
September 2023
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உ஠வு பாடல்
அ஦்஧ப்க஭் ஥ண்஧ப்க஭் அன஦யருந் கூடி,
஥஦்றி யுணப்வுட஦் ஥ாந் இய் வுணனய
உண்ணத் ததாடங் குவயாந் உட஬் ஥஬த்துக்வக.

எண்ண விழி஧்புட஦் இய் வுணவு அ஭வுட஦்

உச்சிம௃஬் ஥ின஦னய னயத்துக் தகா஭் வயாந்
உண்வ஧ாந் இ஦ின ஥ின஦வயாடு இய் வுணனய

உட஬் ஥஬ந் , ஆயு஭் , உனப்புகம் , அனநதி,

இடநத஦் தூன் னந எ஬் ஬ாந் அனநக!

இய் வுண ய஭ித்வதாப் இன஫ய஦் அரு஭ா஬்

எய் யனகனாலுந் ஏ஫் ஫நான் யாம் க!
எ஬் ஬ாந் ய஬் ஬ இன஫யன஦஧் வ஧ா஫் றுவயாந் !

஥஬் ஬வதாப் உணவின஦ ஥நக்வக அ஭ித்வதாப்

யாம் க ய஭முட஦்! உ஬க உம௃ப்கத஭஬் ஬ாந்
யாம் க! யாம் க! யாம் க ய஭முட஦்!

னக஫் ஧க்கன஬ க஫் வ஫ாப் அன஦யருந்

தூன ந஦த்வதாடு ஧த்துத் தடனயக஭்
஥பந் பூக் கந் எனுந் ஥஬் ஬ ஧ம௃஫் சியுந் ,
சிபந் வித் வதறிச் சி஥்தன஦ உனப,
ஓ஛ஸ் மூச்னச ஓபிரு தடனயக஭்
வத஛ஸ் உனப்஥்திடச் தசன் தூண் உண்வ஧ாந் !
(ஞானக்களஞ் சி஬஫் – 329)
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M.Sc. YOGA FOR HUMAN EXCELLENCE

YOGIC DIET
SYLLABUS
UNIT – I: BASIC CONCEPTS AND COMPONENTS OF FOOD AND NUTRITION
Understanding Nutrition, Basic Terminology in Relation to Nutrition Requirement, Human
Nutritional Requirements; Concept of Food, Acceptance of Food, Functions of Food; Components
of Food & their Classification, Nutrients, proximate principles of diet, balanced diet.
UNIT – II: NUTRIENTS
Macronutrients – Sources, Functions and Effects on the Body; Micronutrients – Sources, Functions
and Effects on the Body; Fat Soluble Nutrients – Sources, Functions & Effects on the Body; Water
Soluble Nutrients- Sources, Functions and Effects on the Body, Significance of Carbohydrate,
Proteins, Lipids, Vitamins, Minerals, and Water in the body; Antioxidants and their Role.
UNIT – III: FOOD GROUPS
Cereals & Millets – Selection, Preparation and Nutritive Value; Pulses, Nuts and Oil Seeds –
Selection, Preparation and Nutritive Value; Milk and Milk Products - Selection, Preparation and
Nutritive Value; Vegetables and Fruits - Selection, Preparation and Nutritive Value; Fats and Oils,
Sugar and Jaggery - Selection, Preparation and Nutritive Value.
UNIT – IV: FOOD AND METABOLISM
Energy – Basic concepts, Definition and Components of Energy Requirement, Energy Imbalance;
Concept of Metabolism, Anabolism, Catabolism; Calorie Requirements – BMR, SDA, Physical
Activity, Metabolism of Carbohydrates, Lipids and Proteins; Factors affecting Energy Requirement
and Expenditure; Factors affecting BMR.
UNIT – V: YOGIC CONCEPT OF DIET & NUTRITION
General Introduction of Ahara, Concept of Mitahara; Classification in Yogic diet according to
Traditional Yoga Texts; Pathya and Apathya according to Gheranda Samhita, Hatha Yoga
Pradeepika, and Bhagavad Gita; Guna and Ahara; Importance of Yogic Diet in Yoga Sadhana and
its role in healthy living; Diet according to the body constitution (Prakriti) – Vata, Pitta and Kapha.
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M.Sc. YOGA FOR HUMAN EXCELLENCE

DISCIPLINE SPECIFIC ELECTIVE
YOGIC DIET
SCHEME OF LESSONS

Sl. No. Title Page

1. Basic Concepts and Components of Food And 6-14
Nutrition
2. Nutrients 15-25
3. Food Groups 26-33

4. Food and Metabolism 34-41

5. Yogic Diet 42-56

REFERENCES
1. Ramesh Bijlani: Eating Wisely and Well, Rupa Publication India Pvt. Ltd., 2012.
2. Stanley Davidson & Others: Human Nutrition & Dietetics, The English Language Book Society &
Churchill Livings, Revised Edition.
3. Dennis Thompson: The Ayurvedic Diet, New age books, New Delhi, 2001.
4. Randolph Stone: A Purifing Diet, Lilawati Bhargav Charitable Trust, Delhi, Revised Edition.
5. Srilakshmi B: Human Nutrition, New Age International Publishes, Revised Edition
6. Srilakshmi B: Dietetics, New Age International Publishes, Revised Edition
7. Amala Guha (2006). Ayurvedic Concept of Food and Nutrition, University of Connecticut School
of Medicine and Dentistry.
8. Dr. Borakhade Vasundhara R., Dr. Rokade Reshma., (2018). Ahara Vichara: Ayurvedic Concept
of Diet, International Journal of Research Grantalayah, Vol. 6. (Issue 2).
9. Nagendra H R and Nagaratna R (2008). Yoga for promotion of positive health, Swami
Vivekananda Yoga Prakashana, Bangalore.
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UNIT – I

BASIC CONCEPTS AND COMPONENTS OF FOOD AND NUTRITION

UNDERSTANDING NUTRITION
Life can be sustained only with adequate nourishment. Man needs food for growth, development
and to lead an active, productive and healthy life.
Nutrition science simply defined as, is the knowledge regarding the role of food in maintaining
good health.

Definition

Nutrition is the science of foods, the nutrients and other substances therein; their action, interaction
and balance in relationship to health and disease; the processes by which the organism ingests,
digests,absorbs, transports and utilizes nutrients and disposes the end products.

Nutrients are the constituents in food that must be supplied to the body in suitable amounts. These
include carbohydrates, fats, proteins, minerals, vitamins and water.

The essential requisites (or dimensions) of ‗health‘ include the following:

 Achievement of optimal growth and development, reflecting the full expression of one‘s
genetic potential.
 Maintenance of the structural integrity and functional efficiency of body tissues necessary for
an active and productive life.
 Ability to withstand the inevitable process of ageing with minimal disability and functional
impairment, and ability to combat disease, such as
o Resisting infections (immunocompetence).
o Preventing the onset (and retarding the progress) of degenerative diseases such as
cancer and
o Resisting the effect of environmental toxins and pollutants.
 Mental health
 Social well being is the ability to live in harmony with others.

Importance of Nutrition
A living organism is the product of nutrition. A human being requires more than fifty
different nutrients for its well- being. Food materials ingested by the body are digested, absorbed
and metabolised. A number of foodstuffs have to be selected to get all the nutrients. The health
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of a person depends on the type and quantity of the foodstuff that is chosen in his/her diet.
Optimum nutrition is required to maintain good health. There are certain signs of good nutrition.
In addition, nutrition is concerned with social, economic, cultural and psychological implications
of food and eating.

Functions of Nutrition
 To provide material for growth and repair of tissues that eventually maintains the basic
structure of our body.
 To support the body with the energy required to perform all metabolic activities.
Types of Nutrition
Nutrients are essential elements required for the normal functioning of our body. Nutrients when
taken in excess or its deficiency results in malnutrition.

Good or optimal nutrition is the condition when all the required nutrients are met. There is normal
physical and mental development and the quality of life is high.
Malnutrition is a pathological state resulting from a relative or absolute deficiency or excess of one or
more essential nutrients. It comprises four forms.
 Under nutrition is the condition which results when insufficient food is eaten over or excess of
one or more essential nutrients. There is decreased physical and mental development and there is
low immunity.
 Over nutrition is the pathological state resulting from the consumption of excessive quantity of
food over an extended period of time. This can result in obesity and metabolic syndrome.
 Imbalance is the pathological state resulting from a disproportion among essential nutrients with
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or without the absolute deficiency of any nutrient.

 Specific deficiency is the pathological state resulting from a relative or absolute lack of an
individual nutrient.
BASIC TERMINOLOGY IN RELATION TO NUTRITION REQUIREMENT
Nutritional Requirements
Nutritional requirements are defined as ―intake levels of nutrients that meet specified criteria of
adequacy such as normal growth, prevention of deficiency signs, and maintenance of tissue pools of
nutrients, and at the same time, preventing the risk of deficiency or excess‖.

Basic Terminology
Minimum Requirement: The lowest amount Maintenance Requirement: The amount of
of the nutrient from the diet that will prevent nutrient that is needed to replace the wear and tear
clinically detectable impairment in function. of the tissues within the body in a healthy
individual.
Safe Requirement: The lower and upper Subsistence Allowance: These estimates are also
limit of the range of intake in which the risk called survival requirements and are of value
of inadequacy, as well as, the risk of excess during emergency or natural calamities such as
zero is taken as the range of safe earthquakes etc.
requirement.

Dietary Reference Intake (DRI) provides four sources of information.

Recommended Dietary Allowances (RDA): The average daily dietary nutrient intake level that is
sufficient to meet the nutrient requirements of nearly all healthy individuals in a particular life
stage and gender group.
Adequate Intake: A recommended average daily intake level based on observed or
experimentally determined approximations or estimates of nutrient intake by a group (or groups)
of apparently healthy people, that are assumed to be adequate-used when an RDA cannot be
determined. In the Indian context, this is referred to as acceptable intake.
Tolerable Upper Intake Level (UL): The highest average daily nutrient intake level that is likely
to pose no risk of adverse health effects for almost all individuals in the general population. As
intake increases above the UL, the potential risk of adverse effects increases.
Estimated Average Requirement (EAR): The average daily nutrient intake level estimated to meet the
requirement of half of the healthy individuals in a particular life stage and gender group.
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HUMAN NUTRITIONAL REQUIREMENTS

i) Human nutritional requirements are determined by age, gender, weight, and
environment.
ii) Nutritional requirements vary for different individuals due to genetic differences.
iii) The amount of intake for energy must be sufficient for childhood
growth and adult work, leisure activities, pregnancy and lactation.
iv) Requirements are also altered by stress, illness, smoking, and
trauma.
v) Optimum dietary requirements are those dietary intakes of nutrients
that are most likely to ensure that the individual will attain optimum
potential nutritional status for:
• Successful development in utero
• Growth
• Learning potential
• Quality of life
• Body function
• Successful pregnancies
• Adequate milk production for a baby‘s needs
• Long and healthy life
• Freedom from infection
• Resistance to disease and response to disease
vi) Appropriate nutrition requires that all nutrients, carbohydrates,
lipids, proteins, minerals, vitamins and water are taken in adequate
amounts and in the correct proportions.
CONCEPT OF FOOD
Food is defined as anything solid or liquid which when swallowed, digested and assimilated,
nourishes the body.

FOOD GIVES US ENERGY FOR MAINTENANCEOF LIFE

AND TO DO WORK

Food is something we eat and which can be utilized by our body. The need for food begins with
the beginning of life itself because it is only through food that we get essential chemical components
for life and growth. The process by which the body utilizes food is called nutrition. Food plays an
important role in maintenance of health. Health is defined by World Health Organization as "a state
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of complete physical, mental and social well being and not merely 'the absence of disease or
infirmity".

ACCEPTANCE OF FOOD
Factors influences acceptance of food are physiological, sociocultural and psychosocial
acceptances.
 Physiological factors influencing food acceptance
Hunger: People who are in starvation will usually (but not always) accept anything edible
that will fill the stomach. The food they accept might even be something that they would
normally dislike. It is also true that some people may refuse food even when they are
actually hungry, if the food offered does not conform to their cultural or religious acceptance
pattern.
Sensations produced by food: The palatability of food is a combination of taste, aroma,
texture and temperature. It is also conditioned-by the surroundings in which we eat. We often
accept or reject food because of its tempting aroma or repulsive smell. However, it is also
true that there are some smells which we enjoy while others dislike them. The sense of touch
is highly developed in our tongue. Our tongue enjoys a variety of textures, temperature and
taste
Age: Age influences our choice of food to a large extent. For example, peanut chikki, cake,
milk, etc. are considered foods for children while tea and coffee are considered to be adult
foods. While the younger age group enjoys rich food the olderage group prefers light meals.
 Sociocultural factors influencing food acceptance
Role of culture: Circumstances in which we eat are largely determined by our culture. Food
habits may have existed in people through centuries and such a heritage can lead to
conservatism in accepting change. These patterns reflect the social organisation of the
people including their economy, religion and beliefs about the health and properties of food.
Because of the change in our working schedules, some of us have a light breakfast before
going for work,while others have a heavy meal. Similarly, when we return from work, some
of us prefer a heavy dinner, while others prefer a light one.
Social value of food: We usually enjoy eating food in company. Whatever be the occasion,
eating together always provides a friendly atmosphere and enjoyable conversation as we
invite people to our homes and go out to the houses of our friends.
Religious and moral values of food: Almost all religions place some regulations on the
food we consume. Certain foods are forbidden by religious regulations. For example, Hindus
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do not generally eat beef; similarly, Buddhists and Jains do not eat flesh foods or eggs while
Islam forbids consumption of pork
 Psychosocial factors influencing food acceptance
Food is a symbol of security for all of us. Milk, the first food we take, is usually
associated with security. Have you noticed that when you were ill and away from home, you
liked to drink milk because it reminded you of the loving care your mother provided you? or,
do you remember refusing milk in preference to tea or coffee just because you felt you are an
adult? We also at times refuse food because we are angry with our parents or friends or when
we are in sorrow. When we are happy we enjoy food.
FUNCTIONS OF FOOD
Foods are classified according to their functions in the body.
Energy yielding
This group includes foods rich in carbohydrate, fat and protein. One gram of carbohydrate gives 4
calories. One gram of protein gives 4 calories. One gram of fat gives 9 calories. This group may be
broadly divided into two groups:
 Cereals, pulses, nuts, and oilseeds, roots and tubers.
 Pure carbohydrates like sugars and fats and oils.

Cereals provide in addition to energy large amounts of proteins, minerals and vitamins in the
diet. Pulses also give protein and B vitamins besides giving energy to the body. Nuts and oilseeds
are rich in energy yielding as they are good sources of fats and proteins. Roots and tubers though
mainly provide energy, they also contribute to some extent to minerals and vitamins.

Pure carbohydrates like sugars provide only energy (empty calories) and fats provide
concentrated source of energy and fat soluble vitamins.
1 gm. of Carbohydrate gives us approximately 4 Kcal
1 gm. of Fat gives us approximately 9 Kcal
1 gm. of Protein gives us approximately 4 Kcal

Body building
Foods rich in protein are called body-building foods. They are classified into two groups:
 Milk, egg, meat, fish: They are rich in proteins of high biological value. These proteins have all
the essential amino acids in correct proportion for the synthesis of body tissues.
 Pulses, oilseeds and nuts: They are rich in protein, but may not contain all the essential amino
acids required by the human body.
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Protection and regulation

Foods rich in protein, vitamins and minerals have regulatory functions in the body e.g., maintaining the
heartbeat, water balance, temperature. Protective foods are broadly classified into two groups:
 Foods rich in vitamins and minerals and proteins of high biological value e.g., milk, egg, fish, liver.
 Foods rich in certain vitamins and minerals only e.g., green leafy vegetables and fruits.
Maintenance of health
Food contains certain phytochemicals and antioxidants which help in preventing degenerative
diseases. Foods play an important role in the prevention of cancers, heart diseases and in controlling
diabetes mellitus. Some examples for functional foods are whole grains, soya bean, green leafy
vegetables, colored fruits and spices.
COMPONENTS OF FOOD
The foods that we consume are composed of varying quantities of the following
nutritionally important components:
1) Carbohydrates
2) Proteins
3) Lipids
4) Water
5) Vitamins
6) Minerals
7) Fibre
CLASSIFICATION OF FOOD
Classification of Food on the Basis of Function:

Energy-giving Foods: This group includes foods rich in carbohydrate, fat and protein.
They may be broadly divided into two groups,
Cereals, pulses, roots and tubers: Cereals provide in addition to energy large amounts
of proteins, minerals and vitamins in the diet. Pulses also give protein and B vitamins
besides giving energy to the body.

Fats, oils and pure carbohydrates like sugars: Sugars provide only energy and fats
provide concentrated source of energy.

Body-building Foods: Foods rich in protein are called body building foods. They are
classifiedinto two groups.
Milk, egg, meat & fish: They are rich in proteins of high biological value. These
proteins have all the essential amino acids.
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Pulses, nuts and oilseeds: They are rich in protein but may not contain all the essential
amino acids required by the human body.

Protective Foods: Foods rich in protein, vitamins and minerals have regulatory functions in
the body like maintaining the heartbeat, water balance, temperature etc. Protective foods are
broadlyclassified into two groups
Foods rich in vitamins and minerals and proteins of high biological value (eg) milk, egg
and fish.

Foods rich in certain vitamins and minerals only (eg) green leafy vegetables and fruits.
Classification of Food on the Basis of Quantity:
Macronutrients: The macronutrients are present in larger amount in any food. They are
Carbohydrates, Fats, proteins, and Water.
Micronutrients: The micronutrients are present in smaller amount in any food. They
are Vitamins and Minerals.

Classification of Food on the Basis of Origin:

Based on plant origin: Many plant & plant part are eaten as food. Seeds are good
source of food for animals including humans because they contain nutrients. All seeds
are not healthy. Eg- apple seeds & cherry seeds. Fruits are ripened ovaries of plants
including seeds within it. Vegetables are another most natural way of getting foods.

Based on animal origin: They are used as a food directly or indirectly. Direct – Meat,
fish, chicken etc. Indirect – Milk, honey, milk products, eggs etc.

Classification of Food on the Basis of Nutrients:

Carbohydrates: Carbohydrates mainly provide energy and form the bulk of the diet.
Proteins: Protein is the chief component of all tissues and is responsible for body
building and repair of tissues.
Fats: Fats are concentrated sources of energy.
Water: Water performs many different functions in the body.
Vitamins: Vitamins are micronutrients classified into fat-soluble and water-soluble.
The fat-soluble vitamins are vitamins A, D, E and K, while the water soluble ones are
vitamins of the B-complex group and vitamin C.
Minerals: Minerals are essential constituents are important for growth and
development and various regulatory functions of the body.
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NUTRIENTS

PROXIMATE PRINCIPLES OF DIET

 Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water

BALANCED DIET
A balanced diet means eating the right amount of foods from all food groups. "A diet
which consists of all the essential food constituents‘ viz. protein, carbohydrates, fats,
vitamins, minerals and water in correct proportion is called balanced diet."
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UNIT – II

NUTRIENTS

MACRONUTRIENTS – SOURCES, FUNCTIONS AND EFFECTS ON THE BODY

INTRODUCTION
The nutrients present in the food are carbohydrates, proteins, fats, vitamins, minerals and
water. But these nutrients are not present in the same amount in various foods. Some of these
are present in larger amounts and others in smaller amounts. All these nutrients are important as
they have varied functions in the body.
DEFINITIONS OF MACRONUTRIENTS AND MICRONUTRIENTS
Foods have certain functions to perform. In order to perform these functions, food contains a
number of essential constituents known as nutrients, which help in the performance of functions
of body. Each nutrient has its own specific function to perform and the nutrients are divided into
six different categories. These are:

i) Carbohydrates
ii) Fats Macronutrients
iii) Proteins
iv) Water

v) Vitamins

vi) Minerals Micronutrients

The macronutrients are present in larger amount in any food while the micronutrients are
present in much smaller amounts.

CARBOHYDRATES
Most foods that we eat contain some amount of carbohydrates. Carbohydrate is the
nutrient that we consume daily in the maximum amount. These, therefore, make up the bulk of
our diet. Carbohydrates are either naturally present as in rice, wheat, fruits, potato, honey, etc.,
or added in the form of sugar to food such as ice-cream, cold drinks, tea, coffee and so on.
There are some carbohydrates which are complex like starches which the body has to digest in
order to use them. There are others which are simpler in nature like glucose, which can be used
by the body directly. Sugar which is so commonly used is also an easily digestible
carbohydrate.
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Sources
Sugar, jaggery and honey are pure carbohydrates. Cereals, pulses, roots and tubers like
potatoes, sweet potatoes, beet root and yam, are very rice sources of carbohydrates. Fruits
especially bananas, mangoes, pineapples and grapes are also a good source of carbohydrates.
Functions of Carbohydrates
There are five important functions of carbohydrates:
i) Energy-giving action: Carbohydrates are the main source of energy. Each gram of
carbohydrate gives four Kcal of energy to the body. Although fats and proteins also provide
energy, the intake of carbohydrates is much greater and so it is the most important source of
energy to us.
ii) Protein-sparing action: Proteins are required by the body mainly for body-building
purposes. At the same time, they can also provide energy to the body when there is a short
supply of carbohydrates and fats. However, if proteins are used exclusively to give energy it is
wasteful, because they are mainly derived from expensive foods and their function is body
building. It is, therefore, important that we should have sufficient amount of carbohydrates and
fats in our diets. This will spare the proteins for their main task of body-building which
carbohydrates and fats cannot perform.
iii) Fat utilizing action: Carbohydrates when present in adequate amounts in the diet help in
the proper utilization of fats in the body.
iv) Flavour-enhancing action: Carbohydrates like sugar, honey and jaggery give flavour to
the food, making it tasty and acceptable.
v) Digestive action: There are some forms of carbohydrates called fibre or roughage,
which are not digested by the body and therefore do not provide any energy. These are however,
important to us. They give bulk to the diet and so help in normal movement of the food in the
gastro-intestinal tract. This helps to prevent constipation. These are present in coarse grains and
green leafy vegetables.

CARBOHYDRATES ARE THE MAIN AND EASILY

DIGESTIBLE SOURCE OF ENERGY.

Effects of Deficiency and Excess on the Body

The effects of carbohydrates on the human body can be related to their deficiency or
excess indiet.
Deficiency of carbohydrates: Lack of carbohydrates in the diet basically causes lack of energy.
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This leads to underweight, tiredness and poor work efficiency.

Excess of carbohydrates in diet: If our diet has excess carbohydrates, it is converted into fat
and stored in our body. Therefore, an increased intake of carbohydrates leads to overweight. This
in turn can be one of the causes of other diseases like diabetes, high blood pressure, etc.

FATS
Fats are the concentrated sources of energy in our diet. They form an important part of
our daily food. Though we mainly consume fats in the form of butter, ghee, oils, etc. some
amount of fat is also present in foods like milk, nuts and meat.
Sources
Fats are obtained from vegetable as well as animal sources.
Vegetable sources: Vegetable cooking oils are extracted from oil seeds and nuts such as
groundnut, mustard, sesame, soyabean, cotton seed and coconut.
Animal sources: Milk, egg yolk and fats like ghee, butter, cream, fish liver oils are some of the
fats or animal origin.
Functions of Fats
There are six major functions of fats:
i) Source of energy: Fats are the richest sources of energy. One gram of fat gives 9 Kcal
which is more than double the amount obtained from equal amounts of carbohydrates and
proteins.
ii) Carrier of fat soluble vitamins: Some fat-soluble vitamins are A, D, E and K need fat
for their proper absorption and utilization in the body. The body can suffer from deficiency of
these vitamins, if enough fats are not present in the diet.
iii) Insulation: The layer of fat under the skin helps in maintaining body temperature.
iv) Protection: Fats act as a cushion to important organs in the body and protect them from
shocks and external injuries.
v) Palatability: Fats are used for cooking and frying and so make the food tasty and
acceptable.
vi) Satiety value: They take longer time to be digested in the body. This gives us a feeling
of fullness and satisfaction.

FATS ARE CONCENTRATED SOURCE OF ENERGYAND MAKE

YOUR FOOD TASTY.
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Effects of Deficiency and Excess on the Body

Fat affects the body when either they are deficient or in excess.

Deficiency of fat: Lack of fats in the diet basically causes lack of energy. This leads to
underweight, tiredness and reduced work efficiency. The body can suffer from deficiency of
vitamins like A, D, E, and K if enough fat is not present in the diet.
Excess of fat: Excess of fat in our diet leads to overweight. This in turn can be one of the
causes of diseases like diabetes, heart disease and high blood pressure.

EXCESS OF FAT IN DIET LEADS TO OBESITY.

PROTEINS
Protein is the chief component of all body tissues. We obtain proteins mainly from
animal foods like milk and milk products, meat, fish and egg. Pulses and nuts are also good
sources of protein.
Sources
Protein is obtained from the following two sources:
Animal protein sources: These include milk, egg, meat, fish, poultry and milk products like
cheese, curd, and khoa. These foodstuffs have good quality proteins or complete proteins as they
are completely used up by the body.
Vegetable protein sources: Pulses like whole and split, soyabeans, nuts and oil seeds like
peanuts, almonds and cashewnuts are rich sources of vegetable protein. Cereals like wheat and
rice also provide some amount of protein. The proteins of these foodstuffs are not of good
nutritional quality. If anyone of these foods is the only source of protein in the diet, the protein
is not completely used. However, a combination of these foods or their combination with any
animal protein food improves their protein quality and they are used better. It is nutritionally
better to use a mixture of cereals and pulses at a meal rather then using cereals or pulses alone.
Khichri, rice and dhal, missi roti (wheat flour + besan), idli, and dosa are some good examples of
cereal and pulse combinations.

MIXTURES OF CEREALS AND PULSES ARE GOOD FOR GROWTH OF CHILDREN.

Functions of Proteins
There are three important functions of proteins:
i) For growth and maintenance: Proteins are required for growth and maintenance of the
 19

body tissues. More protein is required by the body during periods of growth for it is needed to
build up new tissues. Therefore, children need more proteins per unit body weight to grow
normally. Pregnant mothers need more protein for the growth of the fetus. Also, lactating
mothers need extra proteins to help them in the secretion of milk.
INCLUDE PROTEIN RICH FOODS FOR INFANTS, CHILDREN, PREGNANT ANDNURSING
MOTHERS.

ii) Regulation of body processes: Many body processes are controlled by the presence of
proteins in the body. For this, proteins present in the form of enzymes and hormones help to
regulate a number of important body processes. Proteins also give resistance to the body itself
again infections.
iii) Proteins as a source of energy: One gram of protein provides four Kcal, but protein
foods are expensive sources of energy. It is preferable to use proteins for body building only, by
providing enough carbohydrates and fats in the diet so that proteins are spared. This is called
protein-sparing action.
Effects of Deficiency and Excess on the Body
Deficiency of protein: Protein deficiency generally affects the children adversely and this
condition is called ―Kwashiorkor‖. This leads to retardation in normal growth pattern. In severe
cases, there is edema as well as changes in the hair and skin. It can lead to a lowering of
resistance to infections, and children often suffer from diarrhea. In pregnant mothers, deficiency
of protein in the diet retards the growth of the fetus. In lactating mothers, it could lead to less
production of milk.
Excess of protein: Excess of protein in our diet leads to overweight, bad breath, constipation,
diarrhea, dehydration, kidney damage, increased cancer risk, heart disease, and calcium loss.
WATER
Water is the abundantly distributed nutrient in our body. It constitutes about two-thirds of
ourtotal body weight. It is present in every cell of the body tissues. Its basic functions are that
ofgiving structure to the cell and participating in metabolic activities.
Water is important to maintain our body temperature. It also acts as a medium in which the body
substances can dissolve and thus be transported to different tissues for metabolic activities. It is
also the main component of urine formed in the body, thus helping in the excretion of waste
material. As water surrounds the internal body tissues, it protects them from external shocks and
injuries. We should take plenty of water as such or in the form of juices, milk and beverages like
tea.
 20

TAKE PLENTY OF WATER DAILY IN ANY FORM SO AS TO KEEP YOURSELF

HEALTHY AND TO PREVENT DEHYDRATION.

MICRONUTRIENTS – SOURCES, FUNCTIONS AND EFFECTS ON THE BODY

INTRODUCTION

Nutrients are divided into two subgroups: Macronutrients and micronutrients. The dictionary
meaning of word micro is minute or small, but here it means that even though they are essential for
the body, their requirement is very small.

There are two categories of micronutrients – vitamins and minerals.

VITAMINS
Vitamins are nutrients which are very important for good health. They are required in small
amounts. Our body cannot synthesize them on its own; therefore they must be provided by food.
The lack of vitamins in the diet leads to various deficiency diseases. Vitamins are divided into
two groups:

i) Fat soluble vitamins: This group includes vitamins A, D, E, and K. They require
the presence of fat in diet for their proper absorption. As they are fat soluble, the
excess amounts of these vitamins present in food are stored in the body along with
the fats, especially in the liver.
ii) Water soluble vitamins: These are vitamins of the B-complex group and vitamin
C. They are soluble in water and therefore, the excess amounts of these are excreted
through urine. As they cannot be stored in the body for long, we must include them
in adequate amounts in our daily food.

MINERALS

Food has certain other essential constituents called minerals. They are also important for
growth and development and various regulatory functions of the body. Like vitamins, the
minerals are

also needed in small amounts. There are a number of minerails required by the body. They are
divided into two categories. They are macrominerals or major minerals and microminerals or
trace minerals.
Macrominerals: They constitute at least 0.01% of total body weight or occur in minimum
 21

quantity of 5 g in a 60 kg body. They are required in amounts greater than 100 mg per day.
They are calcium, phosphorus, magnesium, sodium, potassium, and chloride.
Microminerals: The requirement of microminerals varies from a few milligrams to micrograms
per day. They are iron, zinc, copper, selenium, chromium, manganese, iodine and fluorine.
MACROMINERALS – SOURCES, FUNCTIONS AND EFFECTS ON BODY

Macrominerals Sources Functions Effects

Calcium Dairy products, Needed for forming Rickets, osteomalacia,
grains, pulses, millets bones and teeth, helps osteoporosis
(ragi), green leafy for blood clotting
vegetables (spinach,
methi, meat, fish eggs,
oilseeds (till seeds)
Phosphorus Meat, fish, eggs, Metabolic activities Hypophosphatemia,
Milk & milk products, loss of appetite,
Nuts, legumes, cereals anemia, muscle
weakness,
hyperphosphatemia,
organ damage, kidney
damage
Magnesium Green leafy Keeps bones healthy, Hypomagnesaemia
vegetables functioning of muscle
and nerve tissue
Sodium Common salt, milk, Maintenance of fluid Hyponatremia,
meats, eggs, baking balance hypernatremia,
powder (food nausea, exhaustion,
additives) muscle cramps
Potassium Fruits, vegetables, Maintenance of fluid Hyperkalemia
fresh meats balance
Chloride Common salt Maintenance of fluid Imbalance in gastric
balance acidity, imbalance in
blood pH, nausea,
exhaustion
 22

MICROMINERALS – SOURCES, FUNCTIONS AND EFFECTS ON BODY

S. No. Microminerals Sources Functions Effects

1. Iron Whole grain cereals, Synthesis of Iron deficiency
green leafy vegetables, hemoglobin anemia
egg yolk, liver, meat,
jiggery
2. Zinc Whole grains, cereals, Metabolic Growth
pulses, foods rich in activities retardation
protein

3. Copper Green leafy vegetables, Metabolic Rare, metabolic

nuts, legumes, dried activities condition, low
fruits, meats birth weight,
anemia
4. Selenium Cereals, meat, egg, fish, Works as an Anemia
pulses, dairy products, antioxidant
fruits, vegetables
5. Chromium Whole grains, spices, Metabolic Hyperinsulinemia,
meat, mushrooms, activities high blood
cheese tea glucose level

6. Manganese Whole cereals, nuts, Urea formation, Retarded growth,

leafy vegetables, tea enzyme activator, skeletal
Antioxidant abnormalities,

7. Iodine Sea foods, iodized salt Constituent of Goitre

thyroid hormone
thyroxine

8. Fluorine Dairy products, meat, Prevent teeth Dental problems

fish, grain, cereal decay, keeps
products, green leafy teeth healthy
vegetables, legumes,
fruits, fats, oils, sugar
 23

FAT SOLUBLE NUTRIENTS – SOURCES, FUNCTIONS AND EFFECTS ON BODY

Fat Soluble Vitamins Sources Functions Effe
cts
Vitamin A/Retinol Retinol: Butter, milk, Helps vision, keeps skin Night blindness,
ghee, curd, eggs, healthy, Maintenance of dry eyes, myopia,
liver, fish liver. normal growth and roughskin,
Beta-carotene: development of body
Green leafy
vegetables, yellow
and orange vegetables
Vitamin D Cholecalciferol Action of sunlight on Absorption of calcium Rickets
―sunshine vitamin‖ the skin and phosphorus, Osteomala
deposition of calcium cia
Animal foods like, and phosphorus in bones, Osteoporo
liver, fish, eggs, milk, needed for strong teeth sis
butter, ghee and bones
Vitamin E/ Whole grains, cereals, Keeps reproductive Problems related
Tocopherol soyabean, peanuts, system healthy to reproductive
coconut system Fertility
disorders
Vitamin K Dark green leafy Helps in blood clotting, Excessive
Phyloquinolone vegetables like prevents loss of blood Bleeding, blood
Spinach, methi, radish clotting does not
leaves, liver, egg occur, bleeding
yolks disorders
 24

WATER SOLUBLE NUTRIENTS – SOURCES, FUNCTIONS AND EFFECTS

Vitamins are vital to the body functions though needed in very small amounts. Water
solublevitamins comprise of vitamin C and vitamins of the B complex group.
Water Soluble Sources Functions Effects
Vitamins
Vitamin B1/Thiamin Whole grain Role in the Beri-Beri,
cereals, pulses, metabolism of Wernicke-
nuts, egg yolk, carbohydrates in Korsakoff
meat particular syndrome
Vitamin B2/Riboflavin Green leafy Role in the Ariboflavinosis,
vegetables, milk, metabolism of glossitis, angular
eggs, organ carbohydrates, fats stomatitis
meats like liver, and proteins
kidney
Vitamin B3/Niacin Cereals, pulses, Role in the Pellagra, dermatitis,
milk, nuts & oil metabolism of and mental
seeds, organ carbohydrates, fats disturbance
meats, and proteins
fish
Vitamin B5/Pantothenic Kidney, liver, egg Helps to produce Paresthesia
Acid yolk, yeast, antibodies, production
cereals, legumes, ofcortisol, metabolic
sunflower activities
oil
Vitamin B6/Pyridoxine Meat, Hemoglobin, overall Neurologic disease,
vegetables, good health, immune poor health
bananas andnervous system
Vitamin B7/Biotin Pulses, nuts, Required for Muscle pains,
vegetables, liver proteinmetabolism fatigue, neural
andkidney disorders, and mental
depression
 25

Vitamin B9/Folate Whole grain Formation of RBC in Anemia

cereals, leafy thebone marrow
vegetables, milk
and eggs, organ
meats like liver
andkidney
Vitamin Animal foods Formation of RBC in Pernicious anemia
B12/cyanocobolamin like milk, egg, bone marrow, proper
organ meat functioning of digestive
tract and nervous system
Vitamin C/ Citrus fruits, Role in collagen Scurvy, swelling of
Ascorbic acid amla, guava, formation, wound gums, bleeding from
capsicum, green healing, absorption gums and from the
leafy vegetables, of iron, prevention joints and under the
green chillies of destruction of skin
other
substances
 26

UNIT - III

FOOD GROUPS

CEREALS & MILLETS – SELECTION, PREPARATION AND NUTRITIVE VALUE

CEREALS & MILLETS

Selection Preparation Nutritive Value
• Grains should be clean and • Porridge, breakfast, • High energy value because
free from dirt, girt, gravel chapatis, puris, 65-78% starch present in
• Not infected with insects or paranthas, uppama, them.
fungus kesari, cookies, cakes, • Proteins7-12%
• Bought from Co-operative bread,biscuits, noodles, • Minerals like iron and B-
stores macaroni, rice complex vitamins.
• Whole wheat should be • Ragi is rich in calcium
made by ourself • Whole cereals are rich in
• Maida should be free from fibre.
insects, lumps, and moulds
• Good quality dhalia is free
from moulds and bad odour
• Puffed rice and chirwa
should be crisp and not have
gravel, grit and sand

 Cereals form the staple food of the human race. Cereals are a rich source of
carbohydrates, proteins, vitamins, and minerals.
 The world Cereal is derived from an ancient Greek word ‗Cerealia‘, a major festival
celebrating Ceres the Roman Goddess of harvest and agriculture.
 27

PULSES, NUTS AND OIL SEEDS – SELECTION, PREPARATION AND NUTRITIVE

VALUE

PULSES
Selection Preparation Nutritive Value
• Make sure dhal is clean, does • Sambar, moong dhal, • Poor man‘s meat because
not have gravel or twigs and chana. rich in protein
is not infected with insects • Besan ladoos, burfi, • Amount of protein is
• Should be dry, otherwise • Besan to wheat flour to present is double of
fungus may grow on it make rotis and paranthas cereals
• Buy from standard shops, • Sev, chirwa snaks • Soya beans have high
which are clean and of good • Used in cutlets protein
quality. • Added with idli, dosa • Thiamine, niacin,
• Vadas, fried calcium and iron

• Soups can be made from • Little vitamin C

well-cooked dhals, e.g., • When sprouting, will get
rasan. vitamin C
• Can cooked with jaggery • During fermentation,
• Can make roasted chanas thiamine, riboflavin and

• Soya milk niacin content increases

 Pulses are edible fruits or seeds of pod bearing plants. Pulses are the edible seeds of
plants in the legume family.
 Pulses grow in pods and come in a variety of shapes, sizes, and colors.
 The word pulse originates directly from the Latin puls meaning ―thick gruel or
porridge‖.
 28

NUTS AND OIL SEEDS – SELECTION, PREPARATION AND NUTRITIVE VALUE

NUTS AND OIL SEEDS

Selection Preparation Nutritive Value
• Buy nuts that they are not • Groundnut, til and coconut • Good sources of
spoilt are used to extract oil for proteins
• Any change in smell or taste cooking purpose. • Good sources of beta-
will mean that they are stale • Nuts may be roasted or carotene, precursor of
• Appearance of the nuts is fried and eaten as such vitamin A
also important • Make very tasty snacks • Niacin in present in
• Shrivelled nuts should be • Roasted nuts are added on nuts
avoided dishes like cutlets, ladoos, • Good sources of
• Presence of insects is an burfi, pakoras minerals like iron and
indication of poor quality • Groundnuts may be roasted calcium
and ground to form a paste. • Til is a very rich source
This paste is used in of calcium
sandwiches, buns.
• Groundnut flour may be
added in rotis, biscuits
• Groundnuts like soyabean
may be used to prepare
milk
• Coconut milk is prepared
by grinding grated coconut
in water and filtering.
• Til seeds may be roasted
and added to snacks,
biscuits, cakes to enhance
flavour.
• Roasted and mixed with
jaggery syrup to make
ladoos.
 29

MILK & MILK PRODUCTS – SELECTION, PREPARATION AND NUTRITIVE

VALUE

MILK AND MILK PRODUCTS

Selection Preparation Nutritive Value
• Buy milk from Government • Curds, paneer, cheese, • Proteins, fats,
agencies cream, khoya, butter carbohydrates, minerals
• Avoid buying from vendors and ghee and vitamins
• Make curds from home • Used as plain milk or
• Buy paneer, free from fungus combining it with other
or bad odour. foods.
• Buy paneer that is wrapped • Delicious milk shakes
in a hygienic package. with fruits
• Khoya should be firm and • Kheers, kulfi, ice-
free from any unpleasant creams
odour. • Curds are used in raita
• Cream should be fresh and by adding vegetables
free from a sour taste or like cucumber, carrot,
smell. ghia,
• Sweet raitas with sugar
and fruits like banana,
mango to curds
• Curds into lassi
• Paneer cutlets,, curries,
puris
• Sweets like rasagullas
• Butter or ghee.
 30

VEGETABLES – SELECTION, PREPARATION AND NUTRITIVE VALUE

VEGETABLES
Selection Preparation Nutritive Value
• Grow vegetables in your • Stuffed vegetables, dry • Green leafy vegetables are
kitchen garden. vegetables, vegetable rich calcium, iron and
• They will be fresh and more currie. vitamins
nutritious and cheap. • Vegetables as soups • Roots and Tubers are rich
• Buy fresh vegetables and juices in energy, carbohydrates
• Never buy wilted, shrivelled • Vegetables as snacks • Potatoes are rich in vitamin
or decayed vegetables. • Vegetables as desserts C
• They may be cheap, but are • Vegetables as salads • Yam is rich in calcium
poor in quality. • Vegetables as pickles • Carrot is rich in vitamin A
• Buy only as much as you and chutneys • Other vegetables are rich in
need because vegetables vitamins and minerals
perish easily. • Drumstick is rich in
calcium and vitamin C

 Vegetables contain a high amount of water. They also contain carbohydrates, dietary
fibre, protein, vitamins, and other nutrients that are important for human health.
 31

FRUITS – SELECTION, PREPARATION AND NUTRITIVE VALUE

FRUITS
Selection Preparation Nutritive Value
• Select good quality apples • Jam, jellies and • Vitamin C and vitamin A
• Slightly hard bananas marmalades • Give us energy because of
• Grapes should be plump, • Fruit juices, fruit salads carbohydrates
properly coloured and firmly • Vegetable dishes from • Yellow fruits rich in beta-
attached to the stem. papayas and bananas carotene
• Select citrus fruits, which are • Chips and cutlets from • Some fruits has minerals,
firm and ripe fruits which are unripe bananas vitamin B like thiamine,
thin skinned and heavy in • Desserts, fruit custard, riboflavin, and niacin
relation to size. fruit cream, ice cream, • Good sources of iron
• They should be free from stews, pies • Calcium
bruises, blemishes and soft • Milk shakes
spits • Pickles, chutneys
• Melons-Ripeness, heaviness
in relation to size, colour and
flavour.
• Pineapplies-yellow colour,
heaviness, good shape,
fragrant aroma.

 Fruits are formed from flowers and they are the ripened ovary or ovaries of a
flowering plant together with the adjacent tissues.
 Most fruits are fleshy and pulpy or juicy and are pleasantly sweet and have a distinct
appealing flavour when ripe.
 32

FATS AND OILS – SELECTION, PREPARATION AND NUTRITIVE VALUE

FATS AND OILS

Selection Preparation Nutritive Value
• Oils and fats should have a • Butter-it can be used • Richest source of energy
natural flavour and colour. along with chapatis • One gram of fat provides
• Clean and free from any and paranthas, to make 9Kcal of energy
solid particles, dirt, dust and sandwiches, cakes, • Vitamins A, D, E, and K.
bad odour. biscuits, and pastries. • Ghee and butter are rich in
• But the fat or oil of a reputed • Soft and easily vitamin A.
company. digestible. • Vanaspati is rich in vitamin
• Do not buy oils and fats • Ghee-used for cooking A and D.
loose, as they are likely to be and frying and to make • Vitamin A-keep our eyes
adulterated. sweets like ladoos, healthy.
• Buy in sealed tins or halwas, burfi. • Vitamin D for bones and
polyjars. • Oils-cooking teeth.
• Butter should be wrapped in vegetables, curries, • Oils have fatty acids, which
a hygienic package. It should pulses, meat and eggs. keep our skin and heart
be firm and have a fresh • Vanaspati-Cooking healthy
flavour. and frying
• Ghee should have its natural • Olive oil-deep frying,
delicate flavour. cooking
 33

SUGAR AND JAGGERY – SELECTION, PREPARATION AND NUTRITIVE

VALUE

SUGAR AND JAGGERY

Selection Preparation Nutritive Value
• Granulated Sugar: Used in • Used in beverages like • Pure carbohydrate
cakes, pastries, biscuits tea, coffee, milk, • Easily digestible source of
• Icing Sugar: Decorating buttermilk, lassi and energy
cakes, pastries, biscuits sherbat. • Provides sweetness
• Sugar Cubes: Cofee, tea • Added to porridges, • Gives more energy
• Jaggery kheers • Also supplies iron,
• Buy sugar according to its • To reduce natural calcium and vitamin B-
intended use bitterness and sourness complex.
• Icing sugar for decrotating e.g. chutneys, jams
cakes, granulated sugar or jellies
sugar cubes for coffee, tea, • Sugar as preservative
castor sugar for making are condensed milk,
biscuits and cakes. jam, jellies, murabbas,
• It should be free from lumps, squashes, and cordials
dirt and adulterants like suji • Burfi, gulabjamuns,
rasgullas
• Toffees, chocolates,
candies, brittles
• Biscruits, cakes
• Icing sugar is used for
decorating cakes,
pastries and biscuits.
 34

UNIT - IV

FOOD AND METABOLISM

ENERGY – BASIC CONCEPTS

 Energy is defined as the ability, or power, to do work.

 The physiological sources of energy are carbohydrates, proteins, and fats – the
macronutrients present in food.
 Energy is released by the metabolism of food and the potential energy value of foods
is expressed in terms of the Kilocalorie (Kcal).
 A kilocalorie is defined as the amount of heat required to raise the temperature of 1 kg
of water through I‘ Celsius (centigrade).

DEFINITION AND COMPONENTS OF ENERGY REQUIREMENT

Definition of Energy Requirement

 Energy requirement (ER) is defined as the amount of food energy needed to

balance energy expenditure in order to maintain body size, body composition
and a level of necessary and desirable physical activity, and also to allow
optimal growth and development of children, deposition of tissues during
pregnancy, and secretion of milk during lactation, consisting with long-term
good health.
 For healthy, well-nourished adults, it is equivalent to total energy expenditure
(TEE).
 There are additional energy needs to support growth in children and in women
during pregnancy, and for milk production during lactation.

Components of Energy Requirement

• Basal metabolism - Basal metabolic rate (BMR)

• Metabolic response to food - Specific dynamic action of food (SDA)/thermal effect

of feeding(TEF)/dietary-induced thermogenesis (DIT)

• Physical activity – physical activity level

• Growth
 35

• Pregnancy

• Lactation

Basal Metabolism

• This comprises a series of functions that are essential for life, such as cell function
and replacement; the synthesis, secretion and metabolism of enzymes and hormones
to transport proteins and other substances and molecules; the maintenance of body
temperature; uninterrupted work of cardiac and respiratory muscles; and brain
function.

• The amount of energy used for basal metabolism in a period of time is called the basal
metabolic rate (BMR).

• BMR represents 45-70% of the total daily energy expenditure, and it is determined
mainly by the individual's age, gender, as well as, body size and body composition.

Metabolic Response to Food

• Eating requires energy for the ingestion and digestion of food, and for the absorption,
transport, interconversion, oxidation and deposition of nutrients. These metabolic
processes increase heat production and oxygen consumption, and are known by terms
such as 'dietary-induced thermogenesis', 'specific dynamic action of food' and
'thermic effect of feeding' (TEF).

• The metabolic response to food increases total energy expenditure by about 10% of
BMR over a 24-hour period in individuals eating a mixed diet.

Physical Activity

• This is the most variable and, after BMR, the second largest component of daily
energy expenditure. Humans perform obligatory and discretionary physical activities.

• In addition to occupational work, obligatory activities include daily activities such as

going to school, attending to the home and family and other demands made on
children and adults by their economic, social and cultural environment and
discretionary activities although not socially or economically essential, are important
for health, well-being and a good quality of life in general. They include the regular
practice of physical activity for fitness and health, the performance of optional
 36

household tasks that may contribute to family comfort and well-being; and the
engagement in individually and socially desirable activities for personal enjoyment,
social interaction and community development.

Growth

The energy cost of growth has two components:

• 1) The energy needed to synthesize growing tissues;

• 2) The energy deposited in these tissues.

The energy cost of growth is about 35% of total energy requirement during the first three
months of age, falls rapidly to about 5% at 12 months, 3% in the second year, remains at 1 to
2% until mid-adolescence, and is negligible in the late teens.

Pregnancy

• During pregnancy, extra energy is needed for the growth of the foetus, placenta and
various maternal tissues, such as in the uterus, breasts and fat stores, as well as, for
changes in maternal metabolism and the increase in maternal effort at rest and during
physical activity

Lactation

The energy cost of lactation has two components:

• 1) The energy content of the milk secreted,

• 2) The energy required to produce that milk.

Well-nourished lactating women can derive part of this additional from body fat stores
accumulated during pregnancy.

ENERGY IMBALANCE

• Energy balance is achieved when input (i.e. dietary energy intake) is equal to output
(i.e. total energy expenditure).

• When energy balance is maintained over a prolonged period, in individual is

considered to be in a steady state.
 37

• The recommended intake of energy of a group is equal to the average energy

requirement of individuals of the group because both lower and higher energy intakes
are associated with health hazards.

• Too much deviation on either side from the appropriate range of body weight
increases our risk of health problems.

• Just as overweight is the result of positive energy balance, underweight results when
the energy balance is negative.

CONCEPT OF METABOLISM

Metabolism is a collection of chemical reactions that take place in the body‘s cells.
Metabolism converts the fuel in the food we eat into the energy needed to power everything
we do, from moving to thinking to growing. It can be categorized into two types based on
their functions: Anabolism and Catabolism.

Anabolism

Anabolism creates molecules the body needs for functionality and it uses energy in the
process.

Catabolism
 38

Catabolism breaks down complex molecules and releases energy which is available for the
body to use.

CALORIE REQUIREMENTS – BMR, SDA, PHYSICAL ACTIVITY

Refer Components of Energy Requirements

METABOLISM OF CARBOHYDRATES

• It can be described as the primary biochemical process which is responsible for the
formation, breakdown and conversion of carbohydrates in all living beings. Through
the process, energy is supplied to all living cells.

• Arguably, glucose is an essential carbohydrate which is broken down through

glycolysis. Subsequently, the Krebs cycle sets in motion and enters the oxidative
phosphorylation to release ATP.

• Notably, other vital pathways involved in carbohydrate metabolism include the

pentose phosphate pathway, wherein hexose sugars are converted into pentose.
Likewise, glycogenolysis is responsible for converting excess glucose into glycogen
when stimulated by insulin.

• Further, glycogenolysis converts glycogen polymers to glucose when stimulated by

glucagon. Take a look at this image below to gain an idea about the carbohydrate
metabolism steps.

Glycolysis

• Glycolysis is a metabolic pathway that breaks hexose monosaccharides like glucose,

fructose and galactose into pyruvate molecules, water, energy and ions.

• Typically, there are 10 steps in glycolysis which are mediated closely by enzymes.
Nonetheless, they can be categorised under two broad phases – phosphorylation and
production of energy.

• Glucose is the most readily available energy source in the human body. Once
polysaccharides are broken down into monosaccharides through the digestive process,
the monosaccharides are carried to the circulatory system.

• Subsequently, it gets transported to the liver, where the hepatocytes either store the
excess glucose in the form of glycogen or pass it on through the circulatory system.
Also, glycolysis is a series of reactions which aid glucose absorption by the cells as a
reaction to insulin.

• In turn, the energy present in glucose is transferred to ADP to produce ATP, which
further produces pyruvate as a by-product.
 39

METABOLISM OF LIPIDS

• Lipids are available to the body from three sources. They can be ingested in the diet,
stored in the adipose tissue of the body, or synthesized in the liver. Fats ingested in
the diet are digested in the small intestine. The triglycerides are broken down into
monoglycerides and free fatty acids, then imported across the intestinal mucosa.

• Once across, the triglycerides are resynthesized and transported to the liver or adipose
tissue. Fatty acids are oxidized through fatty acid or β-oxidation into two-carbon
acetyl CoA molecules, which can then enter the Krebs cycle to generate ATP. If
excess acetyl CoA is created and overloads the capacity of the Krebs cycle, the acetyl
CoA can be used to synthesize ketone bodies. When glucose is limited, ketone bodies
can be oxidized and used for fuel.

• Excess acetyl CoA generated from excess glucose or carbohydrate ingestion can be
used for fatty acid synthesis or lipogenesis. Acetyl CoA is used to create lipids,
triglycerides, steroid hormones, cholesterol, and bile salts. Lipolysis is the breakdown
of triglycerides into glycerol and fatty acids, making them easier for the body to
process.

METABOLISM OF PROTEINS

• Protein are the important tissue builders in body which it can help in the cell structure,
functions, haemoglobin formation to carry oxygen, enzyme for metabolic reaction and
other functions in the body.

• Also in supply the nitrogen for the DNA and RNA genetic materials and the energy
production. This is because, protein contain long chain of amino acids.

• Protein metabolism is the process to breakdown foods are used by the body to gain
energy. During protein metabolism, some of the protein will converted into glucose
through gluconeogenesis process. (Formation of glucose from non-carbohydrate
sources).
 40

FACTORS AFFECTING ENERGY REQUIREMENT AND EXPENDITURE

 Factors affecting BMR

 Factors affecting thermal effect of food
 Factors affecting energy expenditure in physical activity

Factors affecting BMR

• Largest component of the daily energy demand representing 45-70% of daily total
energy expenditure.

• Body size and composition

• Age

• Gender

• Hormonal status

• Environmental Conditions
 41

• Pregnancy and lactation

• Fever/Illness/Infections/Injury

• Nutritional status

• Other factors-smoking

Factors affecting thermal effect of food

• Increase in energy expenditure associated with consumption of food

• Approximately 10% of total energy expenditure

• TEF is greater after consumption of carbohydrate and protein that after fat

• High TEF for protein reflects relatively high metabolic cost

Factors affecting energy expenditure in physical activity

• Second largest component of daily energy expenditure

• Sedentary or light activity lifestyles: not much physical effort, use vehicles for
transportation, do not exercise.

• Active or moderately active lifestyles: Have occupations that are not strenuous in
terms of energy demands, but involve more energy expenditure than sedentary
occupations.

• Vigorous or vigorously active lifestyles: Engage regularly in strenuous work or in

strenuous leisure activities for several hours.
 42

UNIT – V

YOGIC DIET

GENERAL INTRODUCTION OF AHARA (DIET)

Ahara (food) is very important to sustain life and maintaining normal physiological
functioning of human body. Complete nutritional diet or the wholesome food is responsible
for the growth of the living beings while unwholesome food creates diseases. Proper growth
and maintenance of the body depends on the balanced diet.

CONCEPT OF MITAHARA
A balanced diet according to Yoga, is the diet which restores balance at all levels. The
yogic diet believes in the concept of Mitahara. This postulates that the final effect of
intake of diet depends upon the following three factors:

a. Quality of food: It should be sattvik and more akin to the natural form of it.

b. Quantity of food: Half of the stomach should be filled with food, one fourth with
liquid and the rest one forth should be empty for the free flow of air (gases).
c. State of mind while taking food: While during meals one should be calm and
quiet; should relish the food, and not be engaged in any form of intense
thinking activity.
DEFINITION AND CLASSIFICATION IN YOGIC DIET ACCORDING TO
TRADITIONAL YOGA TEXTS
Definition

In the Hatha Yoga Pradipika, mitahara is defined as ―food which are palatable, sweet and
the proportion size of the food should be such that one fourth of the stomach is free after the
meal‖ (HP, Chapter 1, Verse 58).

In Gheranda Samhita, ―food which is pure, sweet and well lubricated and a meal should
fill only half the stomach. Half of the stomach should be filled by food, one quarter by
water and the fourth quarter should be reserved for the movement of air‖ (GS, Chapter 5,
Verse 21-22).

In Bhagvad Gita, it has been mentioned that ―he whose food and enjoyment are balanced,
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whose movements in actions are balanced, whose sleeping and waking is balanced, his yoga
becomes eliminator of sorrows (BG, Chapter 6, Verse 17).
Classification in Yogic Diet
Yoga classifies food into 3 categories (similar to the classification of human beings) into
predominantly Satvik, Rajasik and Tamasic food.

CONCEPT OF DIET
According to Gherandha Samhita
 Maharishi Gheranda says that four essential requirements for practicing pranayama are
place, time, mitahaar and purification of nadis (energy channels) (GS, Chapter 5,
Verse 2)
 He who begins the practice of yoga without controlling his diet suffers from many
diseases and does not make progress (GS, Chapter 5, Verse 16).
 One should fill half the stomach with food, one quarter with water and the fourth
quarter should be reserved for the movement of the air (GS, Chapter 5, Verse 22).
 He should avoid early morning bath, fasting, etc. or anything that causes fatigue.
Similarly, he should avoid eating once a day, or not eating at all or eating again within
three hours (GS, Chapter 5, Verse 31).

According to Hatha Yoga Pradipika

 Yoga gets futile by over-eating, over-exertion, talking too much, severe austerity,
public contact, and fickleness (of mind) (Hatha Yoga Pradipika, Chapter 1, Verse
15).
 A person who is a devout practitioner of yoga, practices continence, Yogic diet
(Mitahara) and renunciation attains success in one year or little more; there is no
scope of doubt in this statement (Hatha Yoga Pradipika, Chapter 1, Verse 57).

According to Bhagavad Geeta – Sattvic, Rajasic, and Tamasic food

 There is no yoga for a person who eats much or who eats nothing at all for one who is
inclined to excessive sleep or one who awakes altogether, O Arjuna (BG, Chapter 6,
Verse 16).
 Persons in the mode of goodness prefer foods that promote the life span, and increase
virtue, strength, health, happiness, and satisfaction. Such foods are juicy, succulent,
nourishing, and naturally tasteful (BG, Chapter 17, Verse 8).
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 Foods that are too bitter, too sour, salty, very hot, pungent, dry, and chiliful, are dear
to persons in the mode of passion. Such foods produce pain, grief, and disease (BG,
Chapter 17, Verse 9).
 Foods that are overcooked, stale, putrid, polluted, and impure are dear to persons in
the mode of ignorance (BG, Chapter 17, Verse 10).

PATHYA AND APATHYA IN DIET ACCORDING TO YOGIC TEXTS

Foods recommended (Pathya ahara) by Hatha Yoga Pradipika (HYP)

Good grains such as wheat, rice, barley, milk, ghee, jaggery, sugar candy, honey, dry
ginger, patola fruit, five vegetables, mung dal, and pure water. Food should be nourishing
and sweet foods should be mixed with ghee and milk so that it can nourish the dhatus.

Foods prohibited (Apathya ahara) by Hatha Yoga Pradipika (HYP)

Foods which are bitter, sour, pungent, salty, heating, green vegetables other than
which are recommended, sour gruel, oil, sesame, mustard, alcohol, fish, flesh foods, curds,
buttermilk, horse gram, fruit of jujube (red date), oil cakes, asafetida, and garlic. Foods
which are reheated, devoid of natural oil, excessively salty or acidic, stale or which have too
many types of vegetables.

Foods recommended (Pathya ahara) by Gheranda Samhita (GS)

A yoga practitioner should eat food prepared from rice, flour or barley and wheat, green
gram, horse gram etc., after removing their husk. Patola, jackfruit, certain roots vegetables
and berries, bitter gourd, cucumber, figs, banana and its stem and root, brinjal, medicinal
roots and fruits. Five leafy vegetables (balasaka, kalashaka, patolapatraka, vashtaka and
himalochika). Apart from this, it is also recommended to take fresh butter, ghee, milk, sugar,
sugarcane, jiggery, ripe banana, cocoa fruit, pomegranate, grapes, lavali, myrobalan
(haritaki), juices which are not sour, cardamom, nutmeg, cloves, paurusa, rose apple,
Jambhal, dates. Food should be easily digestible, agreeable, soft and sticky, which nourishes
the elements of the body and which is desirable.

Foods prohibited (Apathya ahara) by Gheranda Samhita (GS)

Bitter, sour, salty, pungent, overcooked or burnt foods, curds, buttermilk, vegetables which
give heaviness, liquor, palm nuts, jack fruit, horse gram, lentils, pandu fruit, pumkin, gourds,
berries, lime, garlic, asafetida are prohibited. In addition to this, food which is hard, polluted,
putrid, heat producing, stable, of extreme temperature should be avoided.
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GUNA AND AHARA

Mind, according to yogic philosophy is formed by the essence of food – the subtlest
part of food. The intake of pure food results in the building of a strong mind, the subtle
intellect and good memory. A yogic diet leads to peace and progress in spirituality.

Entire nature can be classified into three qualities or gunas: sattva (pure), rajas (over
stimulating) and tamas (putrefied). Once‘s mental make-up can be judged from the type of
food one likes to eat. According to yogis, you are what you eat. Your choice of food reflects
your level of mental and spiritual purity. One‘s choice of food changes as once‘s life
changes in a positive way. The yogi eats sattvic food.

Sattvic foods
Sattvic food is that food which increases one‘s lifespan, purity, strength, health, joy and
cheerfulness. It has an appetizing taste and smell, is oleaginous or rich in oil, and is also
substantial and agreeable. Sattvic food make the mind pure and calm and makes a person
equanimous, poised and peaceful. It is conducive to meditation. One should eat food that is
fresh and natural – organically grown and not genetically modified, as far as possible and
free from preservatives and artificial flavourings. Ideally, the food should be eaten raw,
steamed or lightly cooked. Sattvic food includes corn, barley, wheat, unpolished rice, oats,
millets and quinoa and coarse foods like porridge and whole grain.

Rajasic Foods
Any food which is stimulating and goading towards activity is considered as rajasic food.
All spicy foods are therefore rajasic in nature. Meat and meat products generating
aggressive nature are also considered as rajasic foods.

Tamasic foods
Meat, poultry, fish, eggs, alcohol and other intoxicants including drugs, make one lethargic
and lazy and are regarded as tamasic. So are over processed, stale and difficult to digest
food. Even food cooked without awareness, in anger or in a negative mood fall under this
category. When one eats tamasic food, one‘s prana or energy gets withdrawn, the reasoning
powers become clouded and one experiences a sense of inertia. The body loses its resistance
power and one is filled with negative emotions such as anger, jealousy and greed.
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IMPORTANCE OF YOGIC DIET IN YOGA SADHANA

YOGIC DIET AND ITS ROLE IN HEALTHY LIVING

a. Yogic concept of Food (Ahara) has a broad connotation, which not only nourishes
the gross body, but also the subtle body as the sensory inputs are also considered
as food and therefore, food has been recommended on the basis of its source and
effects.
b. Food is at the base of our morality thus this concept has also been associated with
values like Ahimsa (non-injury), satya (a man of faith) etc. Therefore, Yuktahara
– Vihara & Mitahara have been recommended.
c. Food has also been classified on the basis of Tri-gunas, and has been
identified as Sattvika, Rajasika, or Tamasika. Out of these, Sattvika food has
been recommended where Rajasika and Tamasika have been prohibited.
d. We should know wherein when to eat?, how to eat?, quality, quantity, attitude
of mind during meal have been given sufficient thought. Mitahara should be
cultivated as regular habit. Food is not merely a physical substance. Rather, it
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has been accepted as one of the important contributors towards shaping our
personality as a whole. Thus Yogic Diet has tremendous potential for healthy
life and living, but one has to walk through it.

DIET ACCORDING TO THE BODY CONSTITUTION (PRAKRITI)

VATA, PITTA AND KAPHA

There are three doshas in Ayurveda, which describe the dominant mind/body state: Vata,
Pitta, and Kapha. While all three are present in everyone, Ayurveda proposes that we each
have a dominant dosha that‘s unwavering from birth, and ideally an equal (though often
fluctuating) balance between the other two. When the doshas are balanced, we are healthy;
when they are unbalanced, we develop disease, which is usually made manifest by skin
issues, poor digestion, insomnia, irritability, and anxiety.

Prakruti

This is the principle that recognizes that each human being is born with unique
combinations of doshas, and that this natural balance is what is responsible for physical,
mental, and emotional difference among people. By identifying and maintaining an
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individual‘s Prakruti, Ayurveda can help each person create his or her own state of ideal
health.

Dosha: Vata (Air & Space)

Vatas tend to be more spacey, anxious, with active minds. They speak quickly, and are
likely tohave joints that crack. Vata influences the movement of thoughts, feelings, prana
flows, nerve impulses, and fluids in the body.

Vata Qualities

Cold, light, dry, irregular, rough, moving, quick, and always changing. Vata governs
movement in the body, the activities of the nervous system, and the process of
elimination. Vata influences the other doshas. Vatas tend to always be on the go, with
energetic and creative minds. When Vatas are in balance, they are lively and enthusiastic.

Physical characteristics of vata

Thin, light frame, and excellent adaptability. Their energy comes in bursts, and they are
likely to experience sudden bouts of fatigue. Vatas typically have drink skin and cold
hands and feet.
They sleep lightly and their digestion can be sensitive. When imbalanced, Vatas
tend to experience weight loss, constipation, arthritis, weakness, restlessness,
aches, and pains.

Emotional characteristics of vata

Vatas love excitement and new experiences. They are quick to anger but also to
forgive. They are energetic, creative, and flexible. They also take initiative and are
lively conversationalists. When imbalanced, Vatas are prone to worry, anxiousness,
nervousness, and often suffer frominsomnia.

Favorable foods

Vata is a cold and dry dosha; warm, nourishing foods with moderately heavy texture, plus
added butter and fat are good for stabilizing Vata. Choose salty, sour, and sweet tastes as
well as soothing and satisfying foods. Warm milk, cream, butter, warm soups, stews, hot
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cereals, fresh baked bread, raw nuts, and nut butters are good for Vatas. Take a hot or
herbal tea with snacks in the late afternoon. All sweet fruits (so long as they are extra-ripe)
are OK for Vata. Warm drinks or hot water are best for Vatas. Spices: Cinnamon,
cardamom, cumin, ginger, cloves, and garlicare all OK for Vatas.

Foods to reduce

Cold foods such as salads, iced drinks, raw vegetables and greens are not good for those
with Vata imbalance (i.e. where Vata is dominant). Avoid drinks with too much caffeine
and candiesas they disturb Vata. Avoid unripe fruits, as they are too astringent.

Dosha: Pitta (Fire & Little Water)

Pittas literally have more fire in them than other types. They have better appetites and
better digestion. They can withstand the cold better, as they are hotter-headed. They are
naturally aggressive and impatient, intelligent, and sharp. Since Pittas have strong and
efficient digestion, they can generally eat just about everything. Most Pittas get into
trouble by continued use of toomuch salt, overuse of sour and spicy food, and overeating.

Pitta qualities
Hot, light, intense, penetrating, pungent, sharp, and acidic. The Pitta dosha controls
digestion, metabolism, and energy production. The primary function of Pitta is
transformation.

Physical characteristics of pitta

Pittas have excellent digestion and warm body temperature; they sleep soundly for short
periods of time, have abundant energy, and a strong appetite. When imbalanced, Pittas
may suffer from skin rashes, burning sensations, peptic ulcers, excessive body heat,
heartburn, and indigestion.

Emotional characteristics of pitta

Pittas have a powerful intellect and a strong ability to concentrate. They are good decision
makers, teachers, and speakers. They are precise, sharp-witted, direct, and often
outspoken. They are ambitious and practical, and love both adventure and challenges.
When imbalanced, Pittas can be short-tempered, argumentative, and suffer outbursts of
emotion.
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Favorable foods

The best foods for Pittas are cool or warm, with moderately heavy textures—i.e., not
steaming hot foods. Bitter, sweet, and astringent tastes are ideal. Take cool, refreshing
food in summer or hot weather, like salads, milk, and ice cream. Herbal tea, specifically
mint or licorice root tea are pacifying to Pittas. Cold cereal, cinnamon toast, and apple tea
is a good breakfast for a Pitta.
Vegetarian foods, in general, are the best for Pittas, as consuming red meat tends to heat
the body from the fat. They should consume abundant amounts of milk, grains, and
vegetables.

Foods to reduce

Pittas should use less butter and added fat, and they should avoid pickles, sour cream,
and cheese. They should also avoid vinegar in salad dressing and use lemon juice instead.
Alcoholic and fermented foods should be avoided. Reduce coffee. Avoid oily, hot, salty,
and heavy foods such as anything fried. Pittas should also skip egg yolks, nuts, hot
spices, honey, and hot drinks.

Dosha: Kapha: (Earth & Water)

Kaphas tend to have heavier, earthier bodies than other types, and tend to store
watery substances like fluids and fat more readily. They are naturally calm and
attached; A Kapha speaks slowly and melodically. They sometimes have watery
dreams, and tend to haveelimination that is thick and heavy.

Kapha qualities

Heavy, slow, steady, solid, cold, soft, and oily. Kapha governs the structure of the body.
It is the principle that holds the cells together and forms the muscle, fat, bone, and
provides immunity.
The primary function of Kapha is protection.

Kaphas have a strong build and excellent stamina as well as smooth, radiant skin. They
sleep soundly and have regular digestion. But when Kapha build to excess they can gain
weight, retain fluid, and allergies manifest in the body. When imbalances, Kaphas may
become overweight, sleep excessively, become lethargic, and suffer from asthma,
diabetes, and depression.
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Emotional characteristics of kapha

Kaphas are naturally calm, thoughtful, and loving. They have an inherent ability to enjoy
life and are comfortable with routine. Kaphas are strong, loyal, patient, steady, and
supportive. They lovemusic, reading, and relaxing. When imbalanced, they tend to hold on
to things, jobs, and relationships long after they are no longer present. They display
excessive attachment. When imbalanced, Kaphas become stubborn and resist change.

Favorable foods

Warm, light, and dry food is favorable, or cooked light meals. Kaphas do best with
lightly cooked foods or raw fruits and vegetables. Any food that is spicy is good for
Kaphas such as very hot Mexican or Indian food, especially in winter. Dry cooking
methods (baking, broiling, grilling, sautéing) are preferable for Kaphas over moist
cooking such as steaming, boiling, or poaching. Foods such as romaine lettuce, endive,
or tonic water are good for stimulating the Kapha appetite, while preferred spices are
cumin, fenugreek, sesame seed, and turmeric.

Foods to reduce

Kaphas need to watch the consumption of too many sweet and fatty foods, and need to
watch their salt consumption as well, as it can lead to fluid retention. They should avoid
deep-fried foods. A typical Kapha tendency is to overeat: The main meal should be at the
middle of the day, and only a light, dry meal in the evening. In general, Kaphas should
avoid sugar, fats, and dairyproducts, skip chilled foods and drinks, and use ghee and oils in
small amounts only.
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DIET ACCORDING TO THE BODY CONSTITUTION (PRAKRITI) - VATA,

PITTA AND KAPHA
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DIET - VATA, PITTA AND KAPHA

FAVORABLE FOODS FOODS TO REDUCE
DOSHAS

Vata is a cold and dry dosha; warm, Cold foods such as salads,
Vata
nourishing foods with moderately heavy iced drinks, raw vegetables
(Air & Space) texture, plus added butter and fat are good and greens are not good for
for stabilizing Vata. Choose salty, sour, and those with Vata imbalance
sweet tastes as well as soothing and (i.e. where Vata is dominant).
satisfying foods. Avoid drinks with too much
Warm milk, cream, butter, warm soups, caffeine and candies as they
stews, hot cereals, fresh baked bread, raw disturb Vata. Avoid unripe
nuts, and nut butters are good for Vatas. fruits, as they are too
Take a hot or herbal tea with snacks in the astringent.
late afternoon.
All sweet fruits (so long as they are extra-
ripe) are OK for Vata. Warm drinks or hot
water are best for Vatas. Spices:
Cinnamon, cardamom, cumin, ginger,
cloves, and garlic are all OK for Vatas.
The best foods for Pittas are cool or warm,
Pitta Pittas should use less butter and
with moderately heavy textures—i.e., not
added fat, and they should avoid
(Fire & Little steaming hot foods. Bitter, sweet, and
pickles, sour cream, and cheese.
Water) astringent tastes are ideal. Take cool,
They should also avoid vinegar
refreshing food in summer or hot weather,
in salad dressing and use lemon
like salads, milk, and ice cream. Herbal tea,
juice instead. Alcoholic and
specifically mint or licorice root tea are
fermented foods should be
pacifying to Pittas. Cold cereal, cinnamon
avoided. Reduce coffee. Avoid
toast, and apple tea is a good breakfast for
oily, hot, salty, and heavy foods
a Pitta. Vegetarian foods, in general, are
such as anything fried. Pittas
the best for Pittas, as consuming red meat
should also skip egg yolks, nuts,
tends to heat the body from the fat. They
hot spices, honey, and hot drinks.
should consume abundant amounts of milk,
grains, and vegetables
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Kaphas need to watch the

Kapha: Warm, light, and dry food is favorable, or
consumption of too many
(Earth & cooked light meals. Kaphas do best with
sweet and fatty foods, and need
Water) lightly cooked foods or raw fruits and
to watch their salt consumption
vegetables. Any food that is spicy is good
as well, as it can lead to fluid
for Kaphas such as very hot Mexican or
retention. They should avoid
Indian food, especially in winter. Dry
deep-fried foods. A typical
cooking methods (baking, broiling, grilling,
Kapha tendency is to overeat:
sautéing) are preferable for Kaphas over
The main meal should be at the
moist cooking such as steaming, boiling, or
middle of the day, and only a
poaching. Foods such as romaine lettuce,
light, dry meal in the evening.
endive, or tonic water are good for
In general, Kaphas should
stimulating the Kapha appetite, while
avoid sugar, fats, and dairy
preferred spices are cumin, fenugreek,
products, skip chilled foods
sesame seed, and turmeric
and drinks, and use ghee and
oils in small amounts only.

SEASONWISE ACCUMULATION, AGGRAVATION AND

PACIFICATION OF THREE HUMORS (VATA PITTA, KAPHA)

DOSHAS ACCUMULATION AGGRAVATION PACIFICATION

VATA Summer Rainy season, early Autumn
fall, Late winter
PITTA Rainy season Autumn Early winter
KAPHA Early winter Spring Summer
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