*The science of nutrition and Indian food culture*

*Vadani kaval gheta,* *naam ghya shrihariche*
*Sahaj havan hote, naam gheta phukache*
*Jivan kari jivitva, anna he purna brahma*
*Udarbharan nohe, janije yajnakarma."*

This verse, attributed to Samartha Ramdas, emphasizes that food is not merely about satisfying hunger but is a sacred ritual, a form of offering. Just as we offer oblations while reciting mantras in a yajna (sacred fire ritual), similarly, a pure mind, a serene disposition, and a clean body play important roles in the realm of food and nourishment. What we consume in our daily diet affects our personality, behavior, intellect, nature, as well as physical capabilities. The act of nourishing the body, supporting its growth, development, and maintenance, is accomplished through food. The health or illness of our body primarily depends on our dietary choices. Regular exercise and appropriate diet help in maintaining optimal health.
The three essential functions of food can be understood as follows:

1) Physical Function:-

Food provides the necessary nourishment to the body by fulfilling its nutritional requirements and satiating hunger.

2)Mental Function:-

Consuming sattvic (pure) and delicious food items helps in alleviating mental fatigue and contributes to a sense of spiritual well-being.

3)Social Function:-

Offering food to deities enhances social relationships and strengthens bonds. In Indian culture, various celebrations and occasions like birthdays, weddings, turmeric ceremonies (haldi-kumkum), etc., place great importance on food.


The prevalence of various diseases over the years, the inadequacy of nutrition, and the adoption of unhealthy dietary practices have raised concerns. However, traditional Indian cuisine is considered appropriate, complete, and balanced. It is rich in diversity, incorporating principles based on regional customs, seasons, climate, and festivals.
The rules regarding food were intertwined with various regional traditions, customs, and rituals.
Each season—summer, monsoon, and winter—had its specific foods and cooking methods.Every recipe was based on scientific principles.
In recent times, there has been a significant transformation, and self-cooking has been simplified to the extent of being replaced by ready-to-eat meals. Generally, menus have become uniform. Cheap quality grains, vegetables, and fruits, as well as adulteration in milk and oil, have become prevalent. The excessive use of pesticides, insecticides, and chemical fertilizers in agriculture, along with increasing pollution, has adverse effects on health.

Overall, it is important to understand and appreciate the significance of Indian food culture, which is not only rich in arts, architecture, spirituality, and science but also encompasses a glorious culinary heritage.

The concept of balanced and nutritious diet has become crucial in today's fast-paced and stressful life. Each individual needs to make significant efforts to maintain their health, and consuming an appropriate diet plays a vital role in achieving optimal well-being.
According to Indian dietary science, food should be determined based on factors such as climate, age, gender, physical exertion, and specific physical conditions. For example, during childhood and adolescence, one should consume a more substantial and nutrient-rich diet, while in later years, a lighter and less calorically dense diet is recommended. Physically active individuals should have a higher calorie intake compared to sedentary individuals. Young girls, pregnant women, lactating mothers, and women with physically demanding jobs have an increased requirement for nutrients like high quality proteins, iron, calcium, etc., and these requirements are adequately fulfilled by the traditional Indian diet. However, in general, there is a lack of awareness about nutrition, and people often focus solely on filling their stomachs rather than consuming a balanced diet. Pizza, burgers, and similar processed foods do not provide the necessary nourishment to the body.

Throughout India, we have a rich variety of grains, lentils, vegetables, fruits, tubers, edible oils, and spices that contribute to our diet. These ingredients fall into five main food groups, namely energy-providing foods, proteins, carbohydrates, fats, and water. These essential components, along with ten essential amino acids (building blocks of proteins), fourteen minerals, fifteen vitamins, and essential fatty acids, are found in the Indian diet.

Our traditional diet includes staple grains like rice and wheat, along with accompaniments like lentils, vegetables, curd, jaggery, and papad. The allocation of these ingredients is carefully planned. When eating with the right hand, a larger portion of lentils and vegetables should be consumed, while items like chutney, salads, lime, and jaggery should be consumed in smaller portions with the left hand. The concept of "Shadrasa" (six tastes) includes sweet, sour, salty, pungent, bitter, and astringent flavors in our diet. These tastes play a role in stimulating the liver and aiding digestion. In the olden days, people use to eat on banana leaf because banana leaf had a glucose tolerance factor which helps to control diebetes. In the southern parts of India, rice is the primary crop, and it is easily digested and lighter on the stomach due to the fermentation process. This makes dishes like idli and dosa more common in those regions. In regions with a cold climate, easily digestible and warm foods are preferred. These include hot beverages during winters, lightly cooked items during the monsoon, and energy-rich foods like peanuts, sesame seeds, and jaggery during winters. These regional variations also align with the annual cycles, festivals, and traditions associated with food preparation.

Previously, people used to sit on the floor while eating, which resulted in better blood circulation and improved digestion. It was considered a sacred activity, and physical contact between individuals while eating was discouraged. The meal would begin with prayers, expressing gratitude to the divine for the food. It is essential to adopt a simple and satvik diet and maintain discipline during festivals and other special occasions. Observing occasional fasts or consuming a lighter diet/fruit diet helps the body to rest and practice self-control. It also helps maintain mental clarity and a sense of well-being.

It is important to remember that food is a form of offering to the divine, and one should approach it with gratitude, without harboring any animosity or hatred. Daily consumption of satvik food and participating in festive celebrations with moderation can bring joy and also provide exercise through the preparation process. In this way, we can embrace the traditions and wisdom of our ancestors, making our lives healthier and more fulfilling.

*Archana Deshpande
M.Sc (Food Science and Nutrition) B.ed.*