Essential Food Guidelines

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Avoid Animal-Based Foods

Exclude all meats, fish, eggs, dairy products like butter, ghee, and cheese.

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Choose Plant-Based Alternatives

Use fresh, plant-based alternatives like coconut milk or almond milk.

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Avoid Processed & Packaged Foods

Avoid foods with preservatives, additives, and artificial flavors, including sauces and snacks.

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Choose Fresh, Whole Foods

Eat whole foods like fresh fruits, vegetables, nuts, and seeds for natural nutrition.

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Limit Refined Sugars

Avoid refined sugars, syrups, and artificial sweeteners in all forms.

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Use Natural Sweeteners

Opt for natural sweeteners like dates, jaggery, figs, and raisins.

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Avoid Refined Grains

Replace refined grains like white rice and flour with whole-grain alternatives.

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Choose Whole Grains

Include brown rice, quinoa, and whole wheat flour for added fiber and nutrients.

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Limit Heavy Oils

Avoid oils that are heavily processed, including refined vegetable oils.

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Use Whole Fats

Incorporate natural fats from avocados, coconut, soaked nuts, and seeds.

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Limit Strong Spices & Chili

Avoid heavy spices like turmeric, black salt, and red chili powder.

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Use Fresh Herbs & Mild Spices

Choose herbs like basil, oregano, and thyme, and mild spices for flavor.

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Avoid Excessive Cooking

Overcooking destroys nutrients and reduces the food’s natural benefits.

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Minimal Cooking for Nutrition

Cook foods lightly or steam to preserve vitamins and minerals.

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Avoid Metal Cookware

Avoid cooking in metal pots and pans, as they may alter taste and quality.

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Use Clay Pots for Cooking

Use clay cookware for better heat distribution and flavor.

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Limit Grain Intake

Too many grains can be heavy on digestion; balance grains with vegetables.

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Balance with Vegetables

Maintain a 70:30 ratio between vegetables and grains for balanced meals.

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Avoid Iodized Salt

Limit the use of iodized salt, as it is highly processed and may contain additives.

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Use Rock Salt in Moderation

Opt for natural rock salt (Sendha Namak) in limited amounts for better health.

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No Excessive Nuts & Seeds

Nuts and seeds are dense in fats and should not be eaten in large amounts.

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Consume Sparingly

Include small portions of nuts and seeds (5-7 daily) to maintain a balanced diet.

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No Mixing of Grains

Avoid combining multiple grains in one dish, such as rice with chapati.

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Use One Grain Type Per Meal

Choose one grain type per meal, like brown rice with vegetables or chapati with salad.

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Avoid Unseasonal Foods

Avoid exotic or non-local foods, which can be harder to digest and may lack nutrients.

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Choose Seasonal & Local

Eat locally grown, seasonal produce for better freshness and nutritional value.

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Do Not Use Unsoaked Nuts

Avoid eating raw nuts without soaking, as they can be difficult to digest.

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Use Soaked Nuts

Soak nuts for 6-8 hours to make them more digestible and nutrient-rich.

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Avoid Coconut & Tomato on Flame

Do not cook coconut or tomato directly over flame, as it reduces nutrient content.

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Add to Dishes Last

Add coconut or tomato to dishes after cooking to retain flavor and nutrients.

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Do Not Reheat Food Repeatedly

Repeated reheating can degrade the nutritional value and flavor of food.

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Serve Fresh

Prepare meals in portions to serve fresh without needing repeated reheating.

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Avoid Heavy Salt & Lemon Cooking

Avoid adding salt and lemon at the beginning of cooking; it can change flavor and texture.

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Add Salt & Lemon at the End

For best flavor, add salt and lemon only at the end of cooking.

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Avoid Grains in Soups & Salads

Do not add grains like rice, lentils, or wheat to salads or soups as a base.

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Keep Grains Separate

Use grains as separate meal items and keep salads and soups grain-free.

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Avoid Excessive Condiments

Too many sauces or condiments can mask the natural taste and add unnecessary fats.

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Use Fresh Herbs

Enhance flavor with fresh herbs instead of heavy condiments.

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Limit High Heat Frying

Avoid deep frying or high-temperature cooking, as it destroys nutrients.

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Light Cooking

Steam or stir-fry at moderate temperatures to preserve nutrients.

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Limit Refined Flours

Refined flours like white flour can spike blood sugar and offer minimal nutrition.

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Choose Whole Flours

Opt for whole wheat flour or other whole grains for more fiber and nutrients.