The Rainy season, known as “Varsha Ritu,” in Ayurveda, is a time of rejuvenation and renewal.
This season, characterized by increased humidity and cooler temperatures, can lead to weakened digestive fire, or “Agni” and lower our immunity.
Thus, it’s crucial to adjust our diet to stay balanced and healthy. Here’s a detailed diet plan and regimen to follow during the Varsha Ritu.
Morning Routine (around 6 to 6:30am)
- Begin with a glass of warm water infused with a few drops of lemon juice / cumin seeds / black pepper / cinnamon / mint leaves / basil leaves.
- Old Honey with normal water.
- Note – Do not warm honey or use honey with any warm liquids.
For Breakfast (around 8 to 8:30am)
- One bowl of vegetable upma with some coconut chutney. Or
- vegetable poha with some lemon juice. Or
- 2 Moong Dal chilla. Or
- 1 bowl of oatmeal with nuts and seeds.
- 1 handful of sprouts with pinch of black pepper powder/ Trikatu powder
For Mid-Meal Snack (around 11 to 11:30am)
- ½ cup of fruit – Apple /pear / jamun/Chiku /cherries /plum / liches / pomegranate (choose one seasonal fruit at one time).
For Lunch (around 2 to 2:30pm)
- 2 satvik roti / wheat chapati with vegetables (like bitter gourd (karela), bottle gourd (lauki), and ridge gourd, pointed gourd, pumpkin, cucumber, ladies finger, moringa) and pickle like – lemon / Amla/ Methi (Fenugreek seed).
- Note – Use mustard oil or Til tail (sesame oil) to sauté vegetables. OR
- 1 cup Dal (red gram / moong dal / pigeon pea or toor dal – presoaked in water for at least 2hr/ overnight) + 1 cup rice + ½ cup of curd + mint chutney + moong dal papad OR
- 1 cup Sambar (with bottle gourd/ moringa/ Ash gourd / pumpkin) + 1 cup rice + coconut chutney + moong dal papad
For Evening Snacks (around 4:30 to 5pm)
- Cup of green tea or herbal tea OR
- Handful of soaked nuts OR
- Dates bar / energy bar
For Dinner (around 8 to 8:30pm)
- Bowl of warm, vegetable soup made from carrots, beets, and other root vegetables. Or
- khichdi (rice and moong dal) with a teaspoon of cow ghee. Or
- 2 pieces of Vegetable Paratha. Or
- 2 Moong Dal chilla / soup Or
- 2 satvik Roti / chapati + 1/2 cup of pointed gourd/ pumpkin/ bottle gourd sabzi.
Before Bed (9:00pm)
- Warm milk with a pinch of turmeric / pepper root powder/ Ginger powder.
Do’s
- One should eat the next meal only after the previous one is fully digested.
- Boil water to make it easier to digest. To enhance its benefits one can add cumin seeds/ajwain/black pepper/ Trikatu powder for increased potency.
- One should consume only homemade foods and satvik food.
- One should consume only Puran anna (Old rice), meaning older wheat and rice (grains). If not available, roast them first and then grind them into flour.
Dont’s
- Avoid fried and oily foods or limit consumption.
- fermented items like Dosa, idli etc.
- high-water content fruits like watermelon
- Leafy vegetables like spinach, cabbage etc.
- Avoid junk food, bakery items and outside food.
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