The 60:40 Approach to Balanced Nutrition and Eating

Nutrition, cooking, eating and healthy digestion are a huge part of Ayurveda.

Food is medicine. What we eat brings us towards a state of balance or away from balance. When we eat food filled with prana, we feel well in our body and mind. However, the simple joy of cooking and eating can cause anxiety for some. There is an overwhelming amount of information in our society today about what you should and shouldn't eat. Eat this; don't eat that. Try this diet or trend to lose weight. Unfortunately, these diets and trends do not work because they come from a "one size fits all" approach. Diets and trends do not take into account that we are all created differently, have our own unique constitution and need to eat different types of food to stay balanced and healthy. As a result of poor nutrition, many people are suffering from digestive issues and dis-ease in their body.

There are many more food allergies today than there were years ago.

Why? From an Ayurvedic perspective, it is because our digestive fire (agni) is weak. There is a tendency to eat more processed, convenient foods and we eat foods that are not proper for our constitution or body type. Along with those tendencies, we eat foods together that don't combine well, such as fruit and dairy. Improper food combining will then weaken our digestive fire and the result is that many people suffer when they really don't have to. They have symptoms after eating such as gas, bloating, belching, diarrhea, constipation, acid reflux or stomach cramping. If you feel those symptoms after eating, it is a sign that your agni is weak. BUT, through the help of Ayurveda, you can strengthen your digestive fire so that you are able to eat foods without having symptoms! YES! How? By eating for your constitution and also following the 60:40 approach to eating. When I learned about the 60:40 ratio of eating, it was game changing for me. This approach is so simple and works for all bodies. Eating this way nourishes our tissues and joints, balances the doshas and keeps our digestive fire strong.

What is the 60:40 ratio of eating?

The 60:40 ratio of eating is something that I learned when I was studying Ayurveda at Hale Pule Yoga and Ayurveda. My teacher, Myra, learned this approach many years ago and she is passing this knowledge on to her students because it is so effective in healing our overall health, not to mention digestive issues. When we eat this way, we strengthen our agni which brings us pleasure in eating because we are symptom free after a meal. This balanced approach prevents illness, promotes health and also allows us to balance the doshas (the combination of elements within us). How it works is that at each meal, we eat 60% augmenting foods and 40% extractive foods. Essentially, we eat slightly more augmenting foods compared to extractive foods. I have been experimenting with this approach to eating over the past 4 years and I must say, when I follow this approach, I feel great. When I teach this to others, they report they have less, even no, digestive symptoms anymore. You can enjoy eating without having to feel crappy afterwards which promotes optimal health.

What are augmenting foods?

Augmenting foods are foods that "add" to the body, enhancing vitality. They give us nutrients and nourish the tissues and joints of our body. Augmenting foods are easier to digest. They also help "ground" us physically and mentally. They are usually sweeter in taste and will give us energy. I find in our society today, there is fear around eating augmenting foods. People think they will cause weight gain or that these types of food are "bad" for you. If you are eating in a balanced way and not over-eating, you will not gain weight from eating augmenting foods. Examples of augmenting foods include whole grains like rice, barley, oats, quinoa, farro, millet, spelt and udon noodles. Vegetables such sweet potatoes, carrots, avocado, beets, pumpkin, squash, turnips and zucchini are augmenting. Also, dairy (fresh and not cold), such as ghee, buttermilk, goat cheese and whole milk. Fruits like apples, bananas, melons, grapes, dates and figs are also augmenting. When planning a meal, have a little more augmenting food, around 60% on your plate, to ensure you will feel satiated. On the flip side, when we consume too much augmenting food, we may feel heavier, gain weight, feel tired, lethargic and dull in the mind.

What are extractive foods?

Extractive foods are foods that are harder to digest. They are cleansing in nature and ask our body to give up something in order to digest them, which means our bodies work harder to digest them. Digesting extractive foods breaks down the essential fats needed for our body and mind to function in a healthy way. They result in a lighter feeling in the body. Extractive foods are more bitter and astringent in taste. Think of kale, collard greens, cauliflower, legumes and meat. Yes, meat is considered extractive because it is harder to digest and requires our body to work harder to digest it. More examples of extractive foods are garbanzos, asparagus, cabbage, brussels sprouts, celery, nuts and seeds. When planning a meal, have slightly less extractive food, around 40% of the meal, than augmenting food. When we eat too much extractive food, it can dry out the body, cause scatteredness in the mind and promote vata-like symptoms such as gas, bloating and constipation. This is because there is too much cleansing action and too much cleansing will weaken agni.

We tend to like the foods that actually cause us to be imbalanced.

One of the main principles in Ayurveda is that "like attracts like and opposites pacify". This means we have a tendency to like foods and activities that cause us to be imbalanced. In order to find more balance, we need to do or apply the opposite. For example, someone who has a vata constitution has a tendency to like drier, lighter foods because vata dosha is made up of ether and air. Vata constitutions tend to like to eat more extracting foods because they feel lighter and airy. However, when vata eats more of these lighter and drier foods, what happens? They "dry out" their bodies. They are prone to constipation, gas, bloating, anxiety, depression, fear, worry and scatteredness. Their joints dry out, start to crack and they feel cold all the time. How do we balance vata? We eat augmenting foods, which will promote warmth, grounding and lubrication in the body. The 60:40 ratio therefore is especially helpful for someone who is experiencing vata-like symptoms and feels vata is imbalanced. This principle also applies to those who have more pitta and kapha in them as well.

Begin to start to have awareness around how food makes you feel.

Step one is to notice how you feel after you eat. Do you experience symptoms like gas, bloating, diarrhea, acid reflux, constipation or inflammation? If yes, trace it back to the meal you previously ate. Was there too much extractive, cleansing food? It could be a variety of things that are causing you symptoms but starting to have awareness around cause and effect is the first step in learning about your digestion. Experiment with this 60:40 ratio and see how you feel. Try it for a few weeks. Journal around what you are eating and how you feel. What has changed in your body and mind? Have your symptoms reduced or gone away? Do you enjoy eating foods again without worrying that you may not feel well afterwards? All are great questions to reflect on as you move forward.

Disclaimer: I love eating in this balanced way, using the 60:40 ratio. Do I eat like this for every single meal? No. But I try my best. I go out for dinner sometimes. I eat pizza sometimes. My husband may cook an amazing meal that doesn't exactly follow this principle, but oh well. Again, we do our best. Because I have increased self-awareness and I am tuned into my body, I know what foods I can digest and what foods aggravate me. I don't believe there are rules, just choices. That is a great starting point for anyone. Expand your self-awareness and really tap into how you feel after eating on a daily basis.

If you are wanting to learn more about this 60:40 approach and how it can be tailored to your own, unique body, please reach out. I can support you in your journey to better your health through food. Book a 15-minute free consultation with me or a 60-minute nutrition session. Your body and mind will thank you! Be You. Be Brilliant.

Namaste,

Stefanie Yeager

Owner, Brilliant Life Yoga and Wellness

Ayurveda Health Counselor, Wellness and Holistic Health Coach

www.brilliantlifemn.com