Ayurvedic Principal applied: Even today, the Indians food contains an Ayurvedic principal which is based on the food pyramid. Food Pyramid is a triangular nutrition food guide which tells us how much of what food to eat. This pyramid has been in use for decades now. In India we have a food guide pyramid given by the National Institute of Nutrition. In the US, the pyramid has been given by their USDA (United State Department of Agriculture). Even, in parts of Europe, Africa, Americas, Australia and Asia their versions exist.

All of these pyramids and recommendations speak a similar language: more of complex carbohydrates, less of fat and protein, and adequate fruits, vegetables and fibre. Generally speaking, complex carbohydrates come at the bottom of the pyramid, next up are fruits and vegetables, higher up and in lesser quantities are the pulses, dals, dairy foods, and meats. Right on top in the narrowest section contains fats and sweets.

Plating in India was also influenced by vaidyas (royal physicians) and hakims who were employed to evaluate what the king and his men should eat on a regular basis. In most royal courts, the vaid would decide not only the level of spices, but also the seasonal fruits and vegetables.

Every thali consists of pickles and chutneys; because they add flavour and act as a foil to mild dishes and sweet chutneys do the same to spicy dishes and they aid digestion. Most Indian thalis feature palate cleansers. In the Manipuri Chakluk, it’s the cabbage salad. In Uttar Pradesh, it is the kachumber and in Odisha, a small cup of ripened papaya or coconut meat with mint serves the purpose. Palate cleansers help diners experience flavours better and also negate the need to drink water, which hold back digestion during a meal.

One of the jewels of Indian thalis is the Kerala banana leaf sadhya thali which takes into consideration the three biological energies found throughout the human body the vatta, pitta and kapha. According to the classics of Ayurveda, the Charaka Samhita and Susruta-samhita, any food that has been cured and preserved is high on vitamin and antioxidants, and hence, works on the principle that less is more. The best example is the pickles. The pickle making is both science as well as an art.

Seasonal and local food included: Indian thalis are highly seasonal and local. They display indigenous cooking techniques such as steaming, fermenting, grilling, deep frying, baking, smoking, boiling, stirring, peeling, slicing to name a few. The other common thing you will see in a thali is the use of clarified butter or ghee, which is considered to have medicinal properties that help digest food and build immunity while lending a rich aroma to the dish.

Use of hand and no wastage of food: Traditionally, we eat our food using our hand. Therefore, do not ask for spoons and forks while eating. Use only one hand (usually the right one) to eat. The other hand should not touch the plate; it is not to be kept on the table. This hand can be used for re-serving yourself from the main bowls. The original culture of eating is by sitting on the floor to eat. You are not supposed to get up in the middle of a meal. It is considered rude and disrespect of food and the people you are eating with. Most important message is: DO NOT WASTE FOOD. If you are unsure of the quantity of food you want to eat, serve yourself small portions and go for a second round. It is completely okay if you end up serving yourself thrice, but wasting food is out of question.

Food is integral part of culture: According to the distinguished and celebrated mythologist Devdutt Pattnaik, a culture can be destroyed by destroying the originality of food preparation. Food is an important part of any culture. Nearly every culture has its own food, and its own customs associated with eating food. After all, the culinary traditions tell from where we come.  It is difficult to restrain originality of food and its authenticity. After all, “authentic” means enduring, or timeless; umpteen dishes have been evolved from so many cultures in the world. The biggest and greatest fact even today is, many people and families struggle to maintain the local cuisine’s taste; because an “authentic” dish is one that captures the spirit of the originality!

Mindful eating means paying attention to an eating experience with all of our senses; seeing, tasting, hearing, smelling, feeling while witnessing the emotional and physical responses that take place before, during and after the eating experience. It means allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and training by respecting your own inner wisdom. It requires using all your senses in choosing to eat food that is both fulfilling and nourishing to your body. It also requires acknowledging responses to food such as likes, dislikes, or neutral without conclusion.

What is mindfulness? It is deliberately paying attention, being fully aware of what is happening both inside and outside you: in your body, heart and mind and outside you in your surrounding environment. Mindfulness is awareness without any criticism or judgement.

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, aromas, temperature of food, textures, flavours, size and shape and even the sounds (crunching) of our food. We pay attention to the experience of the body. Where in the body do we feel hunger? Where do we feel satisfaction? What does half-full or half empty feel like? What does one do after eating?

In mindful eating, we also pay attention to the mind, avoiding judgement or criticism. In my opinion, when we watch TV, read a book, chitchat on phone while eating, our mind gets distracted. We stop paying attention to our eating. We act on an impulse, by withdrawing the right attention to our eating or drinking.

Though a daily chore, eating and drinking affects our mood. Fibre foods like complex carbohydrates that contain soluble fiber can slow the absorption of sugar into your bloodstream and increase serotonin, the “feel good” chemical, both of which decrease mood swings. You can find healthy amounts of fiber in leafy vegetables, fruits, and in some root vegetables. Eating regular meals and snacks at the same times every day helps keep blood sugar levels steady. Eating at regular intervals helps to ensure that the body has a continuous source of fuel, and this may assist in keeping your mood stable.

According the adage, its better late than never the old habits of eating and not paying attention to eating can be changed with little practice. Don’t try to make drastic changes. Lasting change takes time, and is built on many small changes. There is a clear relationship between food and your state of mind. Try to understand your body’s needs. When you combine strategies for eating regularly with foods that may have a positive effect on your well-being, you can plan meals that may help you to feel better. You can also avoid foods that may make you feel not so good. Pay attention to what is good and not good for you to eat and drink.

1. Begin mindful eating, to remain happy and healthy.

2. Give priority to your mealtimes.

3. Take 15 minutes to sit down and enjoy your meal.

4. Avoid distractions whilst eating.

5. Always sit down for meal. Try to avoid eating standing up or in front of the fridge.

6. Serve your food onto a plate/bowl.

7. Try to avoid eating food from the packet, ice cream tub, take away container, etc.

8. Rest your cutlery next to your plate between mouthfuls and make a conscious effort to chew your food thoroughly.

9. Eat only until you are 80% full, meaning till you feel satisfied, but not overly full.

For a healthy body and happy soul self-study, mindfulness, compassion, awareness of our mind and body matters; for this, understanding our relationship with eating helps in cultivating a lot of insights. Begin mindful eating right today.