Swap one refined grain meal with millets, add more seasonal fruits or try having dinner early: On I-day, which ancient food wisdom can work for you?
Intermittent Fasting – The Ancient Indian Way
Our traditions embraced fasting not as punishment, but as body purification or autophagy, where the cells renew themselves. When you allow the body a break from constant digestion, by eating between 8 am and 6 pm, your system gets time to repair, cleanse and rejuvenate. The body shifts from 'digest mode' to 'clean-up mode', reducing inflammation and improving digestion. Fasting gives your inner machinery rest. In that silence, the body heals itself.
Start gently, even a 12-hour gap between dinner and breakfast can do wonders. Sip warm water or herbal infusions during the fasting window to keep your system active yet light.
Millets – The Forgotten Grains of India
Before polished rice and refined wheat became staples, Indian plates brimmed with millets like jowar, bajra, ragi, kodo and foxtail. These hardy grains grow without excessive water, need no chemical fertilisers and are naturally rich in fibre, minerals and plant-based protein.
Millets are light and energy-sustaining. They help stabilise blood sugar, ease digestion and are a boon for those with lifestyle disorders like diabetes, obesity and high cholesterol. Bring them back creatively. Ragi dosa for breakfast, jowar roti for lunch, bajra khichdi for dinner.
Conscious Snacking – From Processed to Pure
Modern snacking often means opening a packet. But in the Indian tradition, a 'snack' was not something fried in a factory. It was something made at home, from whole, natural ingredients. Roasted chana with jaggery, hand-pounded laddoos from nuts and seeds, steamed muthias or fresh fruit with some rock salt are snacks that are nutrient-dense and free of artificial additives.
Seasonal & Local Eating – Nature's Own Nutrition Plan
Our grandmothers didn't search online for 'superfoods.' They simply ate what the season and soil offered. Summers brought watermelon, cucumbers and buttermilk to cool the body. Monsoons saw warming spices like turmeric and pepper to keep infections away. Winters were celebrated with sesame, jaggery and green leafy vegetables. Seasonal eating ensures you get the nutrients your body naturally needs at that time of the year. It also connects you to local farmers and reduces your carbon footprint.
Eating with the Sun
Our digestion is linked to the diurnal arc of the sun. When the sun is high, our digestive power is the strongest. Lunch should, therefore, be the largest meal and eaten between 12 and 1:30 pm. Dinner should be light and eaten before sunset. This aligns with the circadian rhythm as this follows the body's natural clock, helping your metabolism and sleep.
Ushapan – The Morning Water Ritual
Sipping plain warm water on an empty stomach in the morning flushes out toxins, gets the digestive system going and sets you up for the day. Call it a morning cleansing bath for your insides. Add a few soaked fenugreek seeds or tulsi leaves for an extra therapeutic touch.
Rasayanas – Rejuvenating Foods
Rasayana are foods and herbs meant for longevity and cellular repair. Amla murabba, chyawanprash and ghee-infused turmeric milk are some examples. These are not 'supplements' but deeply nourishing mixes you can make at home.
Satvik Simplicity – The Food That Heals You
Satvik food is another treasure — pure, fresh, plant-based meals prepared with love. Lightly steamed vegetables with ghee, a whole grain roti, a simple dal with cumin, a fresh salad and a glass of buttermilk make a meal that's gentle on the stomach and calming for the mind. Satvik food avoids heaviness, excess spice and processed ingredients, keeping you light, clear and energised.
You don't have to change everything at once. Start with small steps. Swap one refined grain meal with millets, add more seasonal fruits or try having dinner earlier. Over time, these little shifts become part of your life without feeling like a chore.
(Dr Mehta is holistic health expert)
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