Sattvic foods are more easily digestible and are not fat laden nor protein dense as in animal products; therefore, the sattvic diet is primarily lacto-vegetarian.  This type of diet leads to a greater clarity and equanimity of mind while also being more beneficial to the body.

Sattvic foods include:

• Whole-grain cereals which do not contain sugar and additives
• Dairy products, such as milk, cheese, ghee, butter, yogurt, kefir, and cream
• Dried peas and lentils
• Fresh vegetables, especially green, leafy vegetables
• Fresh fruits
• Whole Grains
• Legumes (the smaller the bean, the easier to digest)
• Raw Nuts and Seeds
• Herbal teas
• Raw Honey
• Fresh fruit juices
• Fresh vegetable juices
• Sprouts
• Whole grain bread, no sugar or additives
• Oils – Olive, Flax, Coconut, Sesame, Sunflower, Safflower
• Mild spices, including ginger and turmeric
• Lightly steamed foods
• Raw foods
• Lightly cooked foods
• Alkaline foods
• Properly combined foods (Certain foods do not digest well when eaten with other foods)

Rajasic and tamasic foods are to be avoided due to their affects on the body and mind. They leave us sluggish and agitated. These foods include:

• Sugar-laden foods
• Foods with preservatives and chemicals
• Spicy foods
• Red hot peppers
• Black pepper
• Garlic
• Onion
• Mushrooms
• Potatoes
• Coffee and non-Herbal Tea
• Fish and meat
• Chocolate
• Frozen foods
• Canned foods
• Microwaved foods
• Overcooked foods
• Acidic foods
• Refined foods (such as white flour, white rice, sugar, etc.)
• Improperly combined foods

These lists are not all inclusive, by any means; but are meant to give you a good idea of which foods constitute a sattvic diet and which ones constitute a rajasic and tamasic diet.

Pure sattvic foods need to be chewed carefully and eaten in modest portions.  Overeating is definitely tamasic.  The food should be enjoyed for its inherent taste and quality rather than for the spices and seasonings that are added.  Too much salt and spice has a rajasic effect.  Leftovers are decidedly tamasic.

The more we embrace these sattvic principles, the more helpful they will be in enhancing our practice of yoga, both physical as well as spiritual.