Yog Ahaar QCI Ghantali Ghatkopar

1. योग और आहार
GMM – QCI Training
Ghatkopar Center

2. आहार की पररभाषा
• आ -माने शरीर
• हृ - माने बाहर से अन्दर लेना
अर्ाात
“नैसर्गाक पद्धर्तसे, जीवन र्नवााह हेतु अत्यावश्यक पदार्ा बाहर
से लेना - आहार”

3. Definition - DIET
• Medically …
• As in the Dictionary
A regulated course of eating and drinking
• What Doctor’s say ?
A healthy Digestive system along with
a healthy Excretory system is the key to remain
healthy.
This basically means keeping Annamaya Kosh
healthy

4. आहार की आवश्यकता
• उर्जा और पोषण मिलतज है.
• Building up & growth
• रोग प्रततकजरक शक्तत बढजने के मलये.
• Replacement of wear & tear of body
• िजनमिक आहजर के उपर िजनमिक स्वस्थतज
और िनोिय कोष कज स्वजस््य तनर्ार है.
• Prevent from Psychosomatic Disease.

5. CONCEPT OF YOGIC DIET
- Philosophy of Yogic Diet does not believe in…….
 Calorie count of food …..or…
 Amount of Vitamins, Minerals, Proteins etc…..
Focus on …..
 * Nutrition
 * Not taste( not to be a slave of taste buds)
 * Moderation
 * Self discipline on choice of food- essential for good
health & spiritual journey
TO SUMMARISE ---
A Diet that is wholly conducive to
the practice of Yoga & Spiritual Progress is
called YOGIC DIET

6. दो प्रकार के आहार है
शारीररक आहार
अन्न, पानी, वायु (प्राण), प्रकाश, इत्यादद
मानदिक आहार
कल्पना, भावना, दवचार, वाांचन, दचांतन, मनन, प्रणव
िाधना इत्यादद

7. YOGIC DIET
• It includes all sources of
Energy we imbibe
• Air–Water–Food (as we know it)
• Food for all 5 sensory organs
• Eyes - sight
• Ears - hearing
• Nose - smell
• Skin - touch
• Tongue - taste
All have impact on both Body & Mind

8. Hatha Pradipika clearly mentions
Genesis of most of our diseases is a
result of …
 * Wrong food habits
 * Inappropriate Diet
 * Bad Lifestyle
Focus on …
 * Diet to be taken
 * Diet to be avoided

9. Yatha Anna Thatha Manah
( Chandogya Upanishad )
 A proper diet – as beneficial as Fasting
 It does not tax the body with too many Toxins
 We are What We Eat as the Mind is
constructed out of the subtlest part of our diet
& the Body from the rest.
 Food in any form – influences the mind
 Pure Food > Pure Mind
 Impure Food > Impure Mind
HENCE DIET IS VERY IMPORTANT

10. ग्रंर्ो में आहार का उल्लेख
छांदोग्य उपर्नषद
यर्ा अन्न तर्ा मन :
तैर्तया उपर्नषद
अन्नम ब्रम्हा इर्त व्यंजनात
(FOOD IS BRAHMAN)

11. भगवद् गीता
युक्ताहार र्वहारस्य युक्तचेष्टस्य कमाशु |
युक्ता स्वप्ना व् बोधस्य योगो भवर्त दुुःख: || ६.१७
हठ प्रदीपिका
अन्याहार : प्रयासश्य प्रजल्पो र्नयमाग्रह : |
जन संगश्च लौल्यं च पड़र्भायोग र्वनश्यर्त || १.२५

12. भगवद् गीता
अहं वैश्वानरो भूत्वा प्रार्िना देहमर्ित :|
प्रािापान समायुक्त : पचाम्यन्न चतुर्वाघं ||
• Krishna himself is the gastric fire
• He resides in all living beings
• Along with balancing of pran/apan
• He also consumes four type of food
1) Bhaksya – chewed 2) Bhojya – swallowed
3) Lehya – licked 4) Chosya – sucked.

13. यौगगक आहार
पुष्टं सुमधुरं र्स्नग्धं गव्यं धातु-प्रपोषिम्।
मनोर्भलर्षतं योग्यं योगी भोजनम् आचरेत्॥ह.यो.-१.६६ ॥
पुदिकारक, मधुर, दननग्ध, गाय के दुघ, ददह, छाि िे उत्पन्न, िप्तधातु पोषक,
मन को आनांददत करने वाला भोजन योगीयो का होना चादहए.
प्रकृदत, ऋतु तथा दोष प्रकोप देखकर ददनचयाा, ऋतुचयाा के अनुिार
िादत्वक आहार |
योगी का मानदिक आहार – मयाादापूणा इांदियोपभोग िे दवषय ग्रहण | इांदियो
के दवषयो का अदतक्रमण न करे – अन्यथा मानदिक व्यादध

14. Consumption of food / Comparative
Modern Medicine YOGA
1) Provide Energy 1)Expansion of panch prana
( Annena vava sarva prana
mahiyante)
2) Build New Cells 2) Energising the Physical Body
(Annamay Kosh)
3) Replacement of
wear & tear
3) Expression of मनि ,
(बुदि, अहांकार, दचत्त)
4) Growth

15. YOGIC DIET & TRIGUNAS
Bhagavad Gita – Chapter 17
According to Yogic Philosophy ……..
Mind is formed by the essence of Food-
subtlest part of food
Intake of pure food results in building …
 * strong food
 * subtle intellect
 * good memory
 * leads to peace
 * progress in spirituality

16. Entire Nature composed of
3 Gunas ( Qualities )
 SATTVA … PURE , LOVE ,LIGHT – responsible for ….
knowledge,concentration,awareness etc
 RAJAS………..OVER STIMULATING /ACTION ORIENTED /PASSION
 TAMAS……… DARKNESS ,INERTIA,FOULNESS /PUTREFIED
ACCORDING TO YOGIS ….
YOU ARE WHAT YOU EAT
 One’s mental makeup judged from……..
 * Type of food one likes to eat
 * Choice of food reflects your Mental
& Spiritual Purity

17. Classification of food
Modern Medicine YOGA- GITA - CHAP-17
• By Origin
* Animal
* Vegetable
SATTVIK
Love,light purity
&life
• By Function
* Body Building
* Energy
* Maintenance
* Immunity
RAJASIK
Activity ,passion
,instability
TAMASIK
Darkness ,inertia

18. FROM SATTVIK AHAR CHARACTERISTICS
• Fresh & dry fruits ,Nuts
• Fresh Vegetables
• Wholesome Grains
• Fresh Cow Milk &
its products
• Spices- used sparingly
• Honey, sugar candy , sugar -sparingly
etc…
• All food fresh &natural -not
genetically modified.
• Free from preservatives , artificial
flavorings
• Appetising appearance
..taste & aroma
* Is substantial , agreeable
• Nourishment
• Contentment
• Happiness
• Light & easily digestable
• Removes Laziness
• Increases alertness
• Positive Thinking &
Attitude
• Increases vitality
• Increases lifespan
• Increases endurance
• Makes mind pure , calm balanced.
• Conducive for meditation

19. YOGI EATS SATTVIK FOOD
SATTVA GUNA CHARACTERISTICS
• Appetising appearance
..taste & aroma
* Is substantial , agreeable
• Nourishment
• Contentment
• Happiness
• Light & easily digestable
• Removes Laziness
• Increases alertness
• Positive Thinking & Attitude
Increases vitality
• Increases lifespan
• Increases endurance
• Makes mind pure , calm balanced.
• Conducive for meditation

20. सात्ववक आहार
 अल्हाद दायक
 तृदप्त दायक
 पुदि दायक
 रियुक्त
 िादत्वक आहार के लाभ
 शारीररक बल – शदक्त वधान
 द्व्न्दओ का िामना करने की ताकत बढ़ती है
 आयुष्य बढ़ता है, व्यदक्त धादमाक बनता है|
(दुघ,दूध िे बने पदाथा ,अनाज,फल,िदजजया,
ताजे पदाथा)

21. RAJASIK AHAR
FROM CHARACTERISTICS
(Rajasik Aahar gives)
• Rich & Tasty food
• Spicy food
• Oily - fried food
• Fresh Meat
• Quality Wine
• Stimulates Nervous System
• Stimulates Metabolism
• So basically Stimulating
• Goads you towards
activity
• Energises you
• Provides energy at
muscular level
• Person always has desire
for more & more

22. राजससक आहार
दुुःख,र्चंता,रोगों को उत्पन्न करने वाला
 कडवा
 खट्टा
 बहुत नमकीन
 तला हुआ
 दाह देनेवाला
 चटपटा
 तीष्ण
( प्याज,लशुन,दमची,मिाले,आचार,अांडे,माांिाहार,
ज्यादा गरम, जयादा ठांडा )

23. TAMASIK AHAR
FROM CHARACTERISTICS
(Tamasik Aahar gives)
• Stale Food
• Dry food
• Leftover food
• Tasteless food
• Stinking food
• Food having no
nutrition value
Eg.…Meat
poultry fish
Eggs
Alcohol other
intoxicants …
• Depletes energy
• Decreases Immunity
• Makes person Lethargic,
irritable, angry, dull , lazy
• Creates a feeling of
heaviness
• Feeling of inertia
• Clouded Reasoning powers
• Negative thinking & attitude
• Negative Emotions-
anger, jealousy ,greed…

24. तामससक आहार
 बहुत िमय पहले पकाया हुआ
 रि दहन् ( दबना ित्व वाला )
 दुगान्ध वाला
 जूठा (दुिरे ने खा कर छोड़ा हुआ)
 अभक्ष्य , नशा करने वाले पदाथा
( मददरा, लाल मॉि, प्राणी जन्य चबी, अदत ज्यादा
मिालेदार, मन को बहेका देने वाला , धूम्रपान)

25. आहार और आयुवेद
AYURVEDIC APPROACH TO
DIET & NUTRITION
आयुवेद के अनुसार स्वस्र्ता का मतलब
“िमदोषः िमादग्नश्च िमधातुमलदक्रया ||
प्रिन्नात्मेदन्ियमनाः नवनथ इत्यदभधीयते ||”
र्िदोष:
र्नरुर्क्त :- दूषयदन्त इदत दोषाः|
वात , र्पत्त , कफ
आहार िप्त धातुओ की पुदि करने वाला चादहए
{रि,रक्त,माांि,मेद,अदनथ,मज्जा,शुक्र,...की पुदि}

26. “िमदोषः िमादग्नश्च िमधातुमलदक्रया ||
प्रिन्नात्मेदन्ियमनाः नवनथ इत्यदभधीयते ||Sushrita Samhita 15.38
 Sushruta has described features of a healthy
person in the above shloka.
 It follows that the doshas must be in
equilibrium , the digestive fire must be in a
balanced state , the sapt dhatus & malas
must work in normal state.
 The sensory & motor organs , mind & atma
must also be in a happy state.
 Such a state is considered to be Healthy

27. AYURVEDIC APPROACH TO
DIET & NUTRITION
पुिां िुमधुरां दननग्धां गव्यां धातु-प्रपोषणम्।
मनोदभलदषतां योग्यां योगी भोजनम् आचरेत् ॥ह.यो.-१.६६ ॥
Meaning….पुदिकारक, मधुर, दननग्ध, गाय के दुघ, ददह, छाि िे उत्पन्न, िप्तधातु
पोषक, मन को आनांददत करने वाला भोजन योगीयो का होना चादहए.
A Yogi should eat such food which is ….
* strength giving * nourishes the body
* is sweet * lubricated – having enough fats
* based on cow’s milk & its by products
* strengthens the sapt dhatus..rasa , rakta , mamsa ,medha , majja , asthi
& shukra
* satisfies & gives happiness to the mind.
This type of food is appropriate for the Yogi

28. PATHYA( Recommended ) –
AYURVED APPROACH
 Pg 63 Shlok QCI HYP 1.62
 Meaning :
 Eating following Food….
 good grains- wheat , rice ,barley , swastika – a type of
grain
 Milk & its by products…Butter , ghee etc
 Sugar , sugarcandy
 Honey
 Dry ginger
 Patoloka fruit- a variety of cucumber
 The 5 leafy vegetables ….??? Ask
 Green gram – moong
 Rain water – collected at a particular time- phase

29. APATHYA ( Not recommended )
AYURVED APPROACH
 Pg 63 Shlok QCI HYP 1.59
 अर्त कडवा
 अर्त खट्टा
 अर्त तीखा
 अर्त खारा
 मर्दरा / दारू
 मॉस / मछली
 र्हंग
 लसून / कांदा ( प्याज )

30. APATHYA –( Not Recommended )
AYURVED APPROACH
 Pg 63 Shlok QCI HYP 1.59
 Meaning :
 Eating Food which is excessively……
 Bitter * oil – mustard - sesame
 Sour * consuming acohol..
 pungent * matsya
 Salty * mamsa
 Hot * oil cakes
 Green veg * hing
 Sour gruel * garlic etc

31. VARJYA –(Prohibhited)
AYURVED APPROACH
 Pg 63 Shlok QCI HYP 1.60
 Meaning…Food that is…
 Heated over again
 Is excessively salty
 Is excessively sour
 With excess of vegetables
is unwholesome …. should be avoided

32. आयुवेद में आहार पवचार
र्हतभुखं – HITAHAR - What to eat
र्मतभुखं – MITAHAR - How much to eat
ऋतुभुखं - HRITAHAR- Food from honest
means

33. आयुवेद में आहार पवचार
र्हतभुखं – HITAHAR –
र्हतकारी आहार (What to eat)
युक्ताहार र्वहारस्य युक्तचेष्टस्य कमाशु |
युक्ता स्वप्ना व् बोधस्य योगो भवर्त दुुःख: || ६.१७
Beneficial food for yogi
Whole grains
Fresh Cow milk & its products
Honey / Sugar (moderation) / Sugar candy
Fresh Vegitables
Pulses – eg. Moong
Fresh seasonal fruits
 Water

34. आयुवेद में आहार पवचार
र्मतभुखं – MITAHAR
 (How much to eat)
अन्याहार : प्रयासश्य प्रजल्पो र्नयमाग्रह : |
जन संगश्च लौल्यं च पड़र्भायोग र्वनश्यर्त || HYP.१.२५
In moderation, मयाार्दत, र्सर्मत
Do not over eat
Do not live to eat but eat to live

35. आयुवेद में आहार पवचार
ऋतुभुखं - HRITAHAR
- सच्चाई, इमानदारी र्क कमाई से
प्राप्त घन से.
Food purchased with honest
money

36. CONCEPT OF MITAHAR
Measured food / Food in Moderation
The Food should be ….
 * Nutritious
 * Lubricating
 * Of one”s liking
 * Light & easily digestible
 * not containg substances that are
irritating
…..contd…

37. Susnigdhamadhuraharah ,
chaturthamsavivaarjitah,
Bhujyatae Sivasampreetyai mitaharah sa uchyate
HYP. 1.59
MEANING…..
A Moderate Diet is that which satisfies ¾ ths
of one’s hunger with well-cooked food
containing ghee & sweets and which is
taken after offering it to Lord Shiva .1/4 th
part should be kept Empty.
This is called Mitahara

38. युक्ताहार र्वहारस्य युक्तचेष्टस्य कमाशु |
युक्ता स्वप्ना व् बोधस्य योगो भवर्त दुुःख: || BG ६.१७
 MEANING…Yoga anhilates the miseries of the person who is
moderate in his habits of eating , sleeping , working ( efforts )
& moderate in sleeping and waking.
 YUKTA – APPROPRIATE / MODERATE
 AHARA –VIHARA----KEY IS MODERATION
 AHARA …Liiterally means Food ..
 All that is within “ Food “ ….as the layman knows it
 Also includes Mental Food
 Specially the Impressions which we draw in through our
sensory organs
 and the people we associate with

39. WHY VEGETARAIAN DIET
A – PHYSICAL REASONS
 As per modern medical science…..
 High cholesterol & Uric acid in meat along with
 Additives & preservatives
 Give rise to a number of diseases
 Such a diet found to contribute to several health
problems like……..
 High BP
 Heart attack
 Hardening of arteries
 High cholesterol
 Arthritis----excess uric acid in joints

40.  Arteries get clogged because of
 Excess cholesterol
 Excess of other fatty deposits
 The clogging prevents prevents the proper flow
of blood to the brain contributing to…
 senility
 High BP
 Several other heart related problems

41.  Further - contributes to several other diseases
like……..
 Stroke * Hernia
 Constipation * Gallstone
 Cancer * Hypoglycaemia
 Allergies * Osteoporosis
 Migraine- Headache * Kidney diseases
 High BP * Asthma
 Arthritis
 Ulcer
 Bad body odour
 Intestinal gas
 Kidney stone
These are all caused by excess intake of meat

42.  B- SPIRITUAL & PSYCHOLOGICAL REASONS
 It is said when meat is eaten- the hormone that
caused fear & panic in the animal at the time of
slaughter gets transferred into our body as well
 Non Veg food involves Himsa
 This Karma of killing begets its unfavourable
Samsakaras ( according to Law of Karma )
 Hence Non Veg food impediments Spiritual
progress

43. EFFECT OF DIET ON ANATOMY PHYSIOLOGY
and PSYCHOLOGICAL ADVANTAGES
 YOGIC DIET AS AN ENABLER FOR YOGIC PRACTICES
 Some important points regarding DIET …according to Ayurveda…
 A disease can be kept away without taking any medicine…
 BUT …
 If patient does not take the regimen AND …
 If he does not leave the non-regimen….THEN…
 The disease cannot be prevented …even if you follow thousands of
remedies…
 GENESIS OF MOST DISEASES IS A RESULT OF ..
 * Wrong Food Habits
 * Inappropriate Diet
 * Bad Lifestyle

44. MYTH ABOUT GHEE / FATS
IN OUR MODERN DAY DIET
 According to Ayurveda -
 Our diet should contain adequate amount of ….
 * Ghee ( clarified butter )
 * Oil
 * Oily substances
 Recent trends……
 In modern times , fear of… * Heart disease
 * High BP
 * Obesity
 Makes a person to lean towards
 * No Oil / Oil free diet

45. THIS IS A MYTH
 Adequate amount of Ghee / Oils …..
 Enrich taste
 Stimulate appetite
 Soften the food
 Activate the digestive fire
 Improves digestion
 Strengthens the body
 Stabilizes the sensory & motor organs
 Improves complexion
 Helps in case of ’ Vata ‘
 Aids in smooth elimination of waste
Hence …* Instead of removing ghee & other fatty substances from our diet
 Need to ward off laziness &
 Adopt habit of exercise / physical workouts to enjoy the benefits of
Oil in our food

46. 
YOGIC SATTVIC FOOD IS THE
FOOD THAT IS …..
 Sattvic ( fresh & nutritious )
 Santulit ( balanced )
 Sampurna (complete/wholesome)

47. PROPER YOGIC DIET
IS A
LACTO VEGETARIAN DIET
 Yogic Diet is one which is wholly conducive to the practice of
Yoga & Spiritual Progress
CONSISTING OF ……
* GRAINS
* PULSES
* FRESH & DRY FRUITS
* FRESH VEGETABLES
* NUTS
* SEEDS
* DAIRY PRODUCTS ( FROM COW MILK )

48. SUMMARY
Important factors on Diet
1. To keep oneself healthy physically & mentally its essential to
take Sattvic , Santulit , & Sampurna food – Yogic Sattvic Food
2. Non Veg food ,Rajasic , Tamasic food - may cause diseases
like
* Obesity
* Cancer
* BP
* Diabetes
* Auto Immune Diseases etc…..
Also – * Mental Tension
* Strain
* Disturbance
* Stress…..etc..etc..
Veg Food leads to overall good health - mental peace , balance ,
stability and finally to a happy & stressfree and peaceful life

49. 1. 3 . In adopting a Non veg diet – we may violate
the fundamental principles of yoga like ….
* Natural justice
* Love
* Friendship
* Kindness &
* Co-existence with other beings
4. Yogic Diet makes man healthy
Purer Body , Thoughts & in general healthy life..
It is the only diet which we can say is…
* Complete
* Healthy
* Scientific &
* Healthy

50. 
 5. Mental State : few points
 * Negative emotions have direct & harmful effect on
digestion
 * Eat food in a pleasant & peaceful state of mind
 * one does not enjoy food when emotionally
disturbed
 * in such a state of mind , secretion of juices are
hampered-
 affecting digestion
 Hence....* eat food when at ease
 * avoid unpleasant discussions
 * avoid watching / reading about disturbing
 subjects

51. 6. Appropriate time for food -
Kalabhojanam arogyakaranam
( Charaka Samhita 25.40 )
 Meaning - Best remedy for health is totake food on time
 For proper & complete digestion eat only at appropriate &
regular hours
 Few points to be kept in mind while deciding on the
appropriate time to eat .
 Food to be consumed ….
* only when hungry
* after complete digestion of previous meal
* when there is no feeling of heaviness in the heart or
stomach

52.  Now – If food I seaten before complete digestion of
earlier meal , its undigested ‘ rasa ‘gets mixed with the
‘ rasa ‘ of the fresh meal – thus bringing imbalance in
the tridoshas & making body susceptible to various
diseases.
Some useful information…
 The body gains more strength if food is eaten during
the period of ‘ Pitta ‘ aggravation - between 12 to 2pm
 ….as it gets digested quickly
 & hence maximum nutrition obtained
 Also – food quantity appropriate in these conditiona
 ..there is absence of heaviness & pressure in stomach
& chest
 One does not face difficulties in various activities ..

53.  7. Appearance & Presentation of Food
 1. Appearance …
* Color , Aroma , Touch , Taste of food makes it
* attractive , increases appetite & stimulates digestive
juices .
 Hence to stimulate appetite – pay attention to Appearance
 2. Presentation…..includes..
* clean , decorative & attractive utensils & crockery
* well garnished
* clean , pleasant & peaceful dining area
* food taken with others ….
All these particularly true for sick people as the regular intake of
bland , restricted & wholesome food greatly reduces appetite-
may lead to anorexia ( Aruchi ) loss of appetite – ( a medical
condition )
……contd ..

54. Also - Hygenic , spiritual , aesthetic
( beautiful ) places bring peace of mind
Unhygenic or disorganized surroundings
disturbs peace of mind
…has adverse effect on appetite & entire
digestive process
Eating food to be considered as pious ,
righteous activity
To be performed with concentration
Avoid eating while watching TV, talking ,
on phone or any other distressing activities

55. आहार की मात्रा / प्रमाण
अन्नेन पूरयेदधा तोयेन तु तृतीयकम |
उदरस्य तृतीयांशं संरक्षेद्वायुचारिे || (घे.स. २२)
 2 part – अन्न से
 1 part – पानी से और
 1 part - अन्न पाचन के र्लए खाली रखे.

56. Modern Concept of Food
• CARBOHYDRATE
• PROTEINS
• FATS
• VITAMINS
• MINERALS
• FIBRE
• WATER

57. Function:-
Provide Energy & Generate heat in the body
Sources:-
Cereals-rice,millet,maize,wheat,
germinated cereals, pulses
Veg.- potatoes/sweet potatoes
all root vegetables eg. beetroot
Fruits- Apples,Watermelon,grapes,dry fruits
Sugars- Natural Honey, Jaggery
Over eating – obesity – so moderation imp.
CARBOHYDRATE

58. Proteins (Nitrogenous Substances)
Functions:-
• Muscle Build up- Body Growth
• Repair & Maintenance of Body Tissue,
• Generation of body heat
Sources:-
Animals-Milk, Curd, Eggs, Meat, Fish
Plants - Peas,Pulses,dals,Cereals, wheat
Soya milk & its prodts ...tofu , Paneer etc

59. Fats
Functions:-
• Provides double the amount of heat &
energy as against Carbohydrates. .
Useful in conditions of emergencies, illness
or while fasting.
• Useful for protein digestion.
• Dissolution of Fat soluble Vitamins.
• Important for functioning of joints.

60. Fats
 Sources:-
Animal - Butter , Ghee , Cheese.
(These provide Saturated fats which
increase Bad Cholesterol levels.)
Plant - Different vegetable oils.
(These provide Unsaturated fats
which are relatively better for the heart.
Lowers bad cholesterol ( LDL) &
increases good cholesterol ( HDL )
Over eating ..leads to sluggish body
movements & functioning, obesity & various
resulting medical issues

61. Vitamins
• Water soluble: B, C
• Fat soluble: A, D, E, K
• Functions :-
• Maintenance and Regulation of various
metabolic activities
• Provides Antioxidants.
• Provides Immunity
• Lack of vitamins or insufficient quantities
can lead to several severe diseases.

62. Vitamins
Food sources:-
• Green leafy vegetables,
• Salads
• Nuts
• Dark Colored Vegetables
• Sprouts
• Fruits…. Etc…

63. Minerals
Minerals required in large amount:
Calcium, Phosphorus, Sodium, Potassium,
Chloride, Magnesium
Minerals required in small amount:
Iron, Zinc, Copper, Iodine
Function :- Regulation and protection.
Food Sources:- Leafy vegetables, salads,
milk and milk products

64. Fibre
 Functions:-
• Absorbs Water
• Increases Stool Bulk
• Avoids Constipation
• Decreases Blood Cholesterol
• Protection Against Colon Cancer.
• Creates a feeling of satiety & fullness ...
 Sources:-
• Salad, Fruit & Grains
Avoid processed food. Have whole fruits
instead of fruit juice. Unpolished cereals Dry
fruits..increase roughage

65. Water
No one can survive without water
Functions:-
• Acts as major component of our body ( 70%).
• Medium for body fluids.
• Medium fir transportation of nutrients.
• Regulates body temperature.
• Keeps body cells moist
Sources:-
All Fluid Intake

67. यम / नियम और आहार
अर्हंसा :- माांिाहार का प्रयोग न करे
सत्य :- अन्न को कमाते िमय – खाते िमय
अस्तेय :- चोरी न करते हुए अन्न कमाए
अपररग्रह :- ज्यादा िांचय न करे
ब्रह्मचया :- दहांग , लिून, काांदा वज्या
हठयोग में दमताहार महत्व का यम है |
शौच :- नवच्छ अन्न, संतोष :- आनांद िे ग्रहण
तप :- योग्य पररश्रम िे दमला,
स्वादयाय :- योग्य – अयोग्य अन्न ,
इश्वर प्रर्िधान :- इश्वर को िमदपात करते हुए|

68. Do’s
Consider Age, Sex, Body Weight, Habits, lifestyle of person
while planning diet
In general
 Fat – 20%
Carbohydrate – 60%
Protiens – 10% of total energy intake
Rest micronutrieate (Vitamins/ Minerals)
Use unsaturated fats
Salt < 3 gm / day –
Eat Lots of fibrous food / leafy vegitables
Share atleast one meal with family
Eat Food only when hungry
Include fresh seasonal fruits
Drink 7 to 8 glasses of water daily

69. Dont’s
Do not watch TV / Read while eating.
Do not eat food when you feel low,
angry or just to pass your time.
Do not criticize food.

71. And Lastly
• Life is evolved from food
• Life is sustained from food
• Finally life merges with food
Food should be your medicine
Medicine should not be your food.
God Please Give Enough Food to All