Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Sattvic diet food chart Way to live long
In today’s fast-moving world we forget about how our body battling with this harsh environment. That keep affecting our body physically and mentally.
But how we can focus on our health in this busy life schedule maintaining our profession with good nutritional diet. Don’t worry in ancient time people live without anxiety, hypertension and irritability only by eating mindfully.
This mind full eating knows as Sattvic food, sattvic is Sanskrit text which means purity, harmony, clarity and positivity.
In Ayurveda food are classified into three types. Which is based how they are affecting body and mind.
- Sattvic – Purity with balance
- Rajasic – Stimulating and fire
- Tamasic – Lazy and heaviness
Why sattvic food is important
When I travel to public area, I have seen many people those who are healthy and calm even in most densely populated area. where noise is falling on their ear which can trigger anger and anxiety.
But still, they react like Nothing doesn’t mean they become normal for them. I asked them why they are behaving like that. So, I analysed and conclude they eat mindfully.
Study shows that those who eat more fried, sugar and animal-based food. They become hyperactive, lazy and grumpy often. I observed lot of people with unconscious diet often trigger easily. This type of food comes under the category of rajasic and tamasic food.
Sattvic food is considered the purest diet meant to keep the body light, mind calm, and soul clear. It supports meditation, inner peace, and good health.
Health benefit from sattvic food
Sattvic food is full vegetarian diet which include seasonal fruits, veggies, whole grains, milk, nuts, seeds, natural sweet like (honey and jaggery), moderate spices like cumin, turmeric and coriander. Spices have medical benefits if we consume it exact portion.
Physical health benefits
- Increase energy level – Sattvic food contain mix blend of nutrition which maintain the energy level of body.
- Boost immunity – Our body get affected by processed food which contain harmful toxin which slow our immune power. Sattvic food contain unprocessed ingredients which increase the strength of immune system.
- Improves Digestion – Usually digestion become slow due to fried and unhealthy fats containing food. If we remove them gut health become Stonge and say bye to digestive problem.
- Balances Weight – sattvic food has balanced nutrition which focus on our digestion work normally and it became easy for our stomach to easily remove excess fat.
Mental health benefits
- Enhances focus & clarity – Those who need mental focus like students and other professional people sattvic food supports better concentration and mental sharpness.
- Promote emotional Balance – Our diet plays combat role in our emotional wellbeing, so we need to eat consciously so it keeps our mood stable and emotionally balance.
- Improve sleep quality – There are multiple reason for poor sleep cycle but one of them is spicy and greasy food that keep our mind in always alert mode that wake up our mind even in the nigh time.
Additional benefits of sattvic diet those who practice meditation and spirituality which help to increase prana (life energy). Ayurveda considered we should eat pure food that nourishes both our body and soul.
Sattvic Diet food chart
If you want to live without mental and physical chaos you should follow sattvic diet. This sattvic diet food chart helps you to choose wisely while eating.
Morning after waking up
- Lukewarm water with 2 tsp lemon juice and
- Boiled cumin seeds water and coconut water.
- Soaked nuts like almonds, raisins and walnuts which increase life energy (prana).
Breakfast
We should start our morning with some light, and nourishing foods
Seasonal Fruits and veggies
- Banana, apple, grapes, melon, mango you can eat according to season.
- You can use fresh veggies salad like beetroot, cucumber and carrot.
- You can avoid sour or overripe fruits.
- This will keep your gut health light and healthy.
- Vegetable paratha with lightly used of ghee.
Lunch
Lunch should be richer in nutrients which can be nourishing but easy to digest.
Grains
- Steamed rice and brown rice.
- Whole wheat roti (Phulka).
- You can also use gluten free ragi, jowar, or bajra flour for roti.
Dal
Vegetables
- Cooked vegetables (lauki, tinda, pumpkin, ridge gourd, ash gourd) seasonal).
- In salad you can use these veggies along meal (carrot, beetroot and cucumber).
- Buttermilk or lassi in summer specially.
Dinner
This is end of the day where we need to eat something that can retain our energy that we lost during the whole day of work.
1. Khichdi
- Moong dal khichdi
- Vegetable khichdi
- Vegetable pulao
2. Chapati with Veggies
- Whole wheat chapati with seasonal vegetables Kaddu crushes all veggies and mix it with flour.
- Lauki sabzi.
- Pumpkin curry with curd and chapatis.
- Tinda, potato, and Bhindi sabzi with chapatis.
3. Soups
- Vegetable soup (carrot, beans and peas).
- Lentil soup (moong dal and masoor dal).
Sattvic food is ancient method of preparing food that doesn’t use any rajasic and tamasic food like onion, garlic, mushroom, fried and more add sugar which kills the prana (life energy).
In ayurveda Tamasic food minimize the energy, increase more laziness, anger and anxiety.
No, onion and garlic are considered a tamasic food. Ayurveda consider them heavy which dull the mind and increase the body laziness.
Yes, Sattvic food only include fresh, pure and light fruits and veggies which increase our prana (life energy).
Yes, sattvic diet is suitable for everyone because it contains fresh fruits, vegetables and lentils that suits on everyone if you have any medical problem, you first consult to the doctor.
