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Aligning ourselves with the rhythm of nature this winter with a supportive seasonal diet will look very different for each individual.

Your specific body type (Prakruti), and bodily imbalances need to be considered first. These are general guidelines for learning about ideal foods for the winter season.

The environment around you, your external environment, has a strong effect on your internal environment. In Ayurveda, one main principle is that “like increases like.” Therefore, if your environment is cold, dry, damp, etc.. These traits will increase in your body, leading to physical and mental imbalances. Generally, in the winter, it is cold outside, (depending on the location in the world), so generally in the winter possesses qualities that are heavy, slow, dull, cold, dark, dry/ or damp. You will be prone to an increase in Kapha and Vata imbalances in the body, which can manifest as colds, coughs, lethargy, weight gain, depression, and mental fog etc…

Generally, please favour a Kapha-reducing diet, keeping Vata in mind as well. This is a guideline for a typical winter season as I stated above, cold, damp, etc.. This chart is not suited for everyone, as stated above please take your specific body type, current bodily imbalances, and digestion type into account first. Also, avoid improper food combinations. Favour more bitter, astringent, pungent, tastes, and limit sweet, salty, and sour tastes. Finish eating before 6-7 pm, and avoid eating a heavy dinner.

Vegetables To Favour

• Carrots, Beets, Green Beans, Root Vegetables, Potatoes, white in moderation, Brussel Sprouts, Asparagus, when in season, Winter Squash, Sweet Potatoes, Turnips, Rutabaga, Eggplant (if appropriate, nightshade), Cooked Tomatoes in moderation (if appropriate, nightshade), Cooked Greens, Bitter Greens, Cooked Spinach, Cabbage, Celery, Mushrooms in moderation, Corn, Okra, Leeks, Onions, if appropriate, Chilies, if appropriate, Garlic, if appropriate. * Limit all cold, raw vegetables, salads, raw tomatoes, lettuce, sprouts, summer squash like zucchini.

Legumes To Favour

• Red + Brown Lentils, Mung Beans, Toor Dhal, Urad Dhal, Tofu, Navy Beans. * Use Hing spice to offset gas and bloating with beans, and legumes. A pinch in food makes a huge difference, pacifying Vata.

Dairy To Favour

• Butter, Ghee, Soft Cheese, Sour Cream in moderation, Cow’s Milk, warm/hot, Goat’s milk, warm/hot, Cottage Cheese. * Limit, cow milk cheeses, hard cheese, ice cream, sweetened store bought yogurt.

Grains To Favour

• Long Grain White Basmati Rice, Red Rice, Wild Rice, Brown Rice, Millet, Oats, Quinoa, Amaranth, Seitan, Buckwheat, Barley, Whole Grains, Corn, Rye, Wheat, if you can tolerate. * Limit, gluten, wheat, and all refined grains.

Sweeteners To Favour

• Honey, not heated, Jaggery, Molasses, in moderation, Maple syrup, in moderation.  * Limit, brown sugar, refined white sugars, cane sugar, beet sugar.

Fruits To Favour

• Oranges, Tangerines, Lemons, Limes, Grapefruit, Bananas, Apples, cooked, Berries, Figs, Dates in moderation, Raisins, Pomegranates, Soaked Prunes, Cherries, in moderation, Peaches, Apricots, Mangoes, Cantaloupe, in moderation, Papaya.
• Focus on seasonal/ or local fruits. Dried fruits should all be soaked. Most of the time fruit should be eaten on its own. * Limit, out of season fruits.

Nuts & Seeds To Favour

• Peanuts, Cashews, Almonds, skins, soaked + peeled, Sesame Seeds, Chia Seeds, soaked, Walnuts, in moderation, Flax Seeds, freshly ground, Hazelnuts, in moderation, Pine Nuts, in moderation, Pistachios, Pumpkin Seeds, Sunflower Seeds, Macadamia Nuts, in moderation, Pecans, in moderation, Brazil Nuts, in moderation.

Meats To Favour (if applies)

• Chicken, white meat, Eggs, Turkey, white meat, Bone Broth, Shrimp, Venison, Freshwater Fish.
• Limit, red meat, dark meat of chicken + turkey, pork, lamb. Small amounts of wild caught salmon and oily saltwater fish is ok.

Spices To Favour

• All spices are great during the winter months. Use in generous amounts, like turmeric, ginger, coriander, cumin, fennel, black pepper, brown mustard seeds, oregano, thyme, ajwan, etc…

Oils to Favour

• Olive Oil, Ghee, Sesame Oil, Almond Oil, Hemp Seed Oil, Flax Seed Oil, Mustard Oil, Non-GMO corn oil
• Limit coconut oil, and avocado oil. Choosing heavier oils in winter, for heating properties.

Thank you, and stay tuned for more Ayurvedic Tips!