Ayurveda traditionally adjusts food and daily routine with the seasons (ritucharya). Here is general guidance for summer, the monsoon and winter in Punjab.
Heat is traditionally said to increase Pitta and to drain energy. Ayurveda favours cooling, light and fresh food.
Generally favour
Sweet, juicy seasonal fruit: watermelon, muskmelon, and mango in moderation
Lauki, tori, cucumber and other light vegetables
Fresh buttermilk, coconut water, sattu drink and aam panna
Rice, moong dal and light khichdi
Coriander, mint and fennel
Generally reduce
Very spicy, sour, salty and fried food
Too much tea, coffee and alcohol
Heavy meals in the afternoon heat
Iced drinks in large amounts (cool, not ice-cold, is traditionally preferred)
Daily habits
Drink enough water through the day
Keep out of the midday sun where you can
Eat smaller, lighter meals
Monsoon
Varsha · July to September
This season
In the rains, digestion is traditionally considered weaker and Vata tends to rise. Ayurveda favours warm, fresh, light and well-cooked food.
Generally favour
Warm, freshly cooked, light meals
Moong dal, khichdi and soups
Old rice, wheat and barley
Ginger, black pepper, cumin and hing in cooking
Boiled or filtered water, taken warm
Generally reduce
Street food and cut fruit kept in the open
Raw salads and leafy greens that are not well washed and cooked
Heavy, oily and fried food
Curd, especially at night
Eating more than you can digest
Daily habits
Eat only when you feel hungry
Keep meals at regular times
Keep your feet and clothes dry
Winter
Hemanta and Shishira · November to February
This season
Cold weather is traditionally said to strengthen digestion. Ayurveda favours warm, nourishing, freshly cooked food.
Generally favour
Warm, nourishing, freshly cooked meals
Wheat, millets (bajra, makki) and seasonal greens such as sarson and methi
Ghee, sesame (til) and jaggery (gur) in moderation
Soaked almonds, walnuts and dates
Ginger, cinnamon and black pepper; warm milk with a pinch of turmeric at night, if it suits you
Generally reduce
Cold drinks and food straight from the fridge
Skipping breakfast
Long gaps between meals
Dry, light snacks in place of proper meals
Daily habits
A warm oil massage (abhyanga) before bathing is a traditional winter habit
Some morning sunlight and regular exercise
Warm water through the day
If you have diabetes, high blood pressure or another condition, ask your doctor which seasonal foods suit you. Diet Veda gives general, traditional Ayurvedic food guidance. It is not a diet prescription. Please consult Dr. Varun Dogra before changing your diet, especially if you have a medical condition, are pregnant or take medicines.
