1. Try to each fresh, leafy greens in great quantity. These should be included in every meal, and are best eaten at the end of the meal. These vegetables contain many essential mineral for metabolism such as iron, potassium, magnesium, zinc, calcium and chromium. A yoga diets high in these foods forms a foundation for combating disease.
2. Vegetables that grow beneath the ground should be used sparingly, with the exception of carrots.
3. All fruits and vegetables should be taken fresh whenever possible. They are packed with nutrients, providing vitamin C, beta-carotene, riboflavin and other vitamins, iron, calcium and fibre. Use tomatoes and over-ripe bananas sparingly.
4. Avoid canned or preserved foods.
5. The yoga diet includes a regular variety of nuts. These, however, should be boiled or steamed, and not fried or roasted.
6. Legumes, which is another name for beans, peas and lentils, are all good sources of fibre, protein, iron, calcium, zinc and B vitamins.
7. Soymilk and soya products are an excellent source of B vitamins and calcium and should be included in the daily yoga diet.
8. Make plentiful use of pumpkins, cucumbers, gourds, squash and other vine-grown foods.
9. Avoid fried foods!
10. Whole grains are rich in fibre and other complex carbohydrates, as well as protein, B vitamins and zinc.
11. Drink a lot of (pure) water daily. Water (not cold!) may be taken with meals, but in small quantities and should not be used to “wash down” the food.