CLASS - 12

Concept of Ahara[ diet]:-

1. Physical Nourishment:- Ahara primarily related to the intake physical food and drinks. The emphasis is
placed on consuming wholesome, fresh, and seasonal foods that are suitable for one’s body type.

2. Digestive capacity and timing:- Ahara also considers the body’s capacity and the timing of food intake. Its
essential to eat meals at regular intervals and in a relaxed environment. Eating too much, too quickly or at
irregular times can disrupt digestion and lead to health issue.

3. Quality and Quantity:- The quality of food is crucial in ahara. Fresh , organic, and locally sourced ingredients
are preferred over processed or chemically laden food. Its essential to consume a balanced diet that provides
all the necessary nutrients for optimal health. Portion control is emphasized to avoid overeating and maintain
a healthy weight.

4. Mental and Emotional nourishment:- Ahara extends beyond physical food to include mental and emotional
nourishment . This includes the thoughts we entertain, the emotion we experience , and the information we
consume. Just as unhealthy food choice can negatively impact our physical health, negative thoughts , stress
and emotional disturbance can affect our mental and emotional well- being.

5. Sensory input:- Ahara encompasses the sensory inputs we receive from our environment. This includes
what we see , hear, smell, taste, and touch. Surrounding ourselves with pleasant sights , sounds , aromas ,
flavours and textures can uplift our mood and contributes to a sense of well- being.

BALANCE DIET:-
Balanced diet consists of consuming a wide variety of foods in appropriate proportions to meet the body’s
nutritional needs . A diet that is balanced includes every food component required to maintain good health.

NUTRITION

MACRO NUTRIENTS MIC RO NUTRIENTS

CARBOHYDRATE VITAMINS MINERALS

PROTEIN FAT SOLUBLE WATER SOLUBLE

[A,D,E,K] [ B & C]

FATS

MACRO MINERAL TRACE MINERAL

MACRONUTRIENTS:- macronutrients are the main nutrients that provide energy to the body and are
needed in relatively large amounts.
a) Carbohydrates:- Are the body’s main source of energy. They are found in foods like grains, fruits,
vegetables,and legumes.
b) Protein:- Are essential for building and repairing tissues as well as for making enzymes, harmones , and
other vital molecules. Sources of protrein includes meat, poultry , fish ,eggs, dairy products , nuts, seeds
ect.
c) Fats:- Fats are another important source of energy and are necessary for absorbing certain
vitamins(A,D,E,K), providing cushioning for organ, and insulating the body. Healthy source of fats include
avocados, nuts, seeds, olive oil, fatty fish, and coconut oil.

MICRONUTRIENTS:-
Micronutrients are essential nutrients required by the body in smaller amounts compared to macronutrients ,
but they are still crucial for maintaining overall health and well being .
a) Vitamins:- these are organic compounds that are necessary for various physiological functions such as
growth , metabolism, immune function, and cell repair.
b) Minerals:- minerals are inorganic compounds that are essential for various bodily function , including
bone health, muscle function, nerves transmission and fluid balance.

CONCEPT OF DIET ACCORDING TO SHRIMAD BHAGVAD GITA

Ahara was classifed by the ancient yogis into three types:-

1. SATTVIC DIET
2. RAJASIC DIET
3. TAMASIC DIET

1. SATTVIC DIET:- The sattvic diet focused on foods that are considered pure, clean, and promotes clarity and
balance in the mind and body. It emphasizes fresh , whole foods that are easily digestable and nourishing. The
sattvic diet encourages mindfulness in eating, emphasizing the importance of consuming food in a peaceful
environment and with gratitude.
eg- fresh fruits and vegetables, whole grains, legumes , nuts and seeds, dairy products, herbal teas and spices,
honey etc

2. RAJASIC DIET:- it is characterized by foods that are believed to stimulate the mind and body, increase
energy, and promotes activity . Rajasic diet is associated with qualities such as passion , desire, and
restlessness. The rajasic diet is believed to be suitable for individuals who lead active lifestyles or need an
extra boost of energy.
Eg- spicy and simulating foods, processed and fried foods, meat and animal products, excessive salt.

3. TAMASIC DIET :- The tamasic diet is consists of foods that are believed to have qualities of inertia, dullness,
and heaviness. These foods are thought to promotes lethargy, ignorance and a lack of clarity in the mind and
body.
Eg- processed and refined food, foods with preservatives , stale and leftover foods, heavy and greasy foods,
alcohol and recreational drugs, excessive animal products.
YOGIC DIET:-
NOTE- Yogic diet is another name of Sattvic diet.
The foundation of a yogic diet is made up of foods that are classifed as:-
A. PATHYA ( wholesome food)
B. APATHYA( unwholesome food)

a) Pathya ( wholesome food)- “Pathya” refers to wholesome or appropritae foods that are considered
beneficial for health and well- being. These are foods that support the body’s natural balance , promote
digestion , and nourish the tissue . Pathya food are generally those that are easy to digest, freash, and
compatible with one’s constitution or current state of health.
Fresh and whole foods, light and digestible, balanced and nutritious, compatible combimitions, seasonal
and local food , mindful eating.

b) Apthya( unwholesome food)- Apathya food refers to unwholesome or inappropriate foods that are
considered harmful to health and well-being. These are foods that are believed to disrupt the body’s
natural balance , lead to imbalance in the doshas , and contribute to various health problem .
Hard to digest, processed and refined foods, incompatible combinations, stale and leftover foods, alcohol
and recreational drugs, excessive animal product.

MITAHARA

Mitahara refers to the practice of moderation in eating . It emphasizes consuming food in appropriate
quantities at regular intervals, and with mindfulness. The concept of mitahara acknowledges that food is
essential for nourishing the body and sustaining life, but excessive or imbalanced eating can lead to various
health problems and imbalance.

EFFECT OF MITAHARA:-
1. Digestive Health - supports optimal digestion and assimilation of nutrients.

2. Energy Balance- Mitahara helps maintain energy balance in the body by providing an adequate but not
excessive amount of calories and nutrients.

3. Weight Management - Practicing moderation in eating can help prevent overeating and promote weight
management .

4. Nutritional Balance - Mitahara encourage consuming a balanced diet that includes a variety of nutrient -
dense foods from all food group. Hepls to ensure that the body receive essential vitamins, minerals, and
other nutrients necessary for optimal health and well-being.

5. Emotional Well-being- mindful eating as part of mitahara promotes awareness of the connection between
food an emotions. It encourage individual to pay attention to their hunger and fullness cues, as well as the
quality of food they consume , which can contribute to a healthier relationship with food and improved
emotional well-being.

6. Spritual Growth- mitahara also believed to have spritual benefits. It develop self-discipline, self-
awareness and a deeper connection to their bodies and the world around them.
SIGNIFICANCE OF HATHA YOGA PRACTICES IN HEALTH PROMOTION

Hatha yoga is a branch of yoga that focus on physical posture( asanas) ,breathing techniques (pranayam), and
meditation to promote overall health and well being. The practice of hatha yoga has been associated with
various health benefits and can play a significant role in managing and even preventing certain health
problems.

1. Physical fitness:- Hatha yoga asanas help improve flexibility, strength, and balance. Regular practice can
enhance overall fitness, making individual less prone to injury and improving their ability to perform daily
activities.

2. Stress reduction :-Hatha yoga incorporate relaxation techniques and mindfulness practices, which can help
reduce stress levels and promote a sense of calm and relaxation. This can be beneficial for managing stress
related health issues such as anxiety depression, and insomnia.

3. Pain management :- Certain hatha yoga poses and stretching exercise can help reduce chronic pain
conditions such as back pain, arthritis and migraines. By improving flexibility ,posture and circulation yoga can
reduce pain and discomfort in affected areas.

4. Cardiovascular health:- Hatha yoga practices including pranayam and gentle asanas can improve
cardiovascular health by reducing blood pressure, lowering heart rate, and improving circulation. This can help
lower the risk of heart disease and stroke.

5. Respiratory health:- Pranayam techniques practiced in hatha yoga can strengthen respiratory muscles,
improving lungs function, and enhance oxygen uptake. This can be beneficial for individuals with respiratory
conditions such as asthma bronchitis, and COPD.

6. Digestive health :- Certain hatha yoga poses can stimulate digestion, relieves bloating and alleviate
symptoms of gastrointestinal disorders such as irritable bowel syndrome and indigestion. Twisting poses, in
particular can manage and detoxify the digestive organ.

7. Immune Function:- Regular practice of hatha yoga has been shown to boost immune function by reducing
inflammation, promoting lymphatic drainage and improving circulation. This can enhance the bodies ability to
fight off infection and illness.

8. Mental health:- Hatha yoga practices including meditation and mindfulness techniques can improve mental
health by reducing symptom of depression, anxiety and PTSD. Yoga promotes relaxation, self awareness and
emotional resilience which can contribute to overall wellbeing.