Winter Grocery List – “Vata Balancing Diet”

Why Eat Seasonally?

When we adjust our diet and lifestyle to match the season, health promoting digestive microbes dramatically change. Winter microbes support balanced immunity, digestion, mood, energy, blood sugar, weight, sleep – and much more. Winter is also associated with the qualities of ‘Vata’, which are cold, air, dry and light. To stay balanced, focus on food and activities that are warm, moist, heavy and oily.

To Stay Strong and Healthy:

  • Follow our Winter Grocery List below for foods and tips that are the most nourishing during the cooler and dryer Vata months of winter.
  • Start your day with 1-2 capsules each of Ashwagandha and Turmeric. Children take 1 of each.
  • To keep your ears lubricated and thus prevent infections, place a few drops of warm Lymphatic Massage Oil in each ear.
  • Get your vitamin D levels checked with a blood test.
  • 80% of the body’s immunity is in the digestion. Take our Digestive Health Quiz to boost your immunity.

Daily Routines (Dinacharya) for Winter:

  • Self-massage with warm Lymphatic Massage Oil or raw sesame oil. >>>Learn how to do daily self-massage to balance your nervous system and detox your lymphatic system.
  • Learn my One Minute Meditation for coping with stress, anxiety and depression.
  • Exercise in the morning to increase circulation, mood and immunity.
  • Follow a regular rhythm of sleep, exercise, mealtimes and rest.
  • Sleep with a warm mist humidifier to keep your sinuses clear.
  • Perform Neti by irrigating your nasal passage with warm salt water. Always follow with Nasya.
  • Perform Nasya by applying a few drops of Nasya Oil into each nostril and inhaling deeply.

Signs of Excess Vata During Winter:

  • Insomnia, stress, worry, constipation, colds and flus, joint pain.
  • If you experience some of these signs, schedule a consult and follow the above guidelines for a balanced Winter!

Winter Grocery List

November-February

  • Eat more foods that are Sweet, Sour, Salty / Heavy, Oily, Moist, Hot:
    such as soups, stews, root veggies, steamed veggies, warm herbal teas. Favor warm, moist, oily cooked foods.
  • Eat less foods that are Pungent (Spicy), Bitter, Astringent / Light, Cold, Dry:
    such as salads, smoothies, cold foods and beverages, crackers, chips, salsa.
  • Eat more fat and protein. Add ghee, avocado, sesame oil or olive oil to your grains and soups.
  • Eat larger quantities of food, that you can comfortably digest.
  • Curious about a food not on this list? Taste it. If it has 2 of the 3 winter tastes (sweet, sour and salty), it is balancing. Prepare it in a way that is moist, oily, heavy and/or warm, such as cook it in a soup with ghee, or steam it then drizzle it with olive oil.
  • A note about regional climates and eating locally: This winter list accommodates all the regions on the entire planet, and focuses most on those foods that have qualities that balance the winter season.  If you want to really go for it, you can eat only local foods, but you don’t have to.  Your winter season may also start or end earlier or later than November – February, and even that can vary year by year. Just stay tuned to the climate changes in your area and adjust accordingly, day by day. Soon it will become easy and natural for you as you experiment and listen to your body.

Download the PDF  >>> Download the Winter Grocery List PDF

 

 

Choose Organic and non-GMO when possible.

Eat more of your favorite foods from this list.

*An asterisk means that this food is a Winter Superfood. If you like it, eat more of it.

Though these are not the only items you can eat, they are the most beneficial foods for this season.

VEGETABLES
Cook all vegetables and add a healthy oil, such as ghee, and warming spices.
Favor root vegetables:
Artichokes, hearts
*Avocadoes
*Beets
*Brussels Sprouts
*Carrots
*Chilies
Corn
Fennel
Eggplant, cooked
*Garlic
Ginger
Hot Peppers
Leeks
Okra
Onions
Parsley
Potatoes, mashed
*Pumpkins
Seaweed, cooked
Squash, Acorn
*Squash, Winter
*Sweet Potatoes
*Tomatoes
Turnips

 

WHOLE GRAINS
Most grains are good. Best eaten warm, moist and with a healthy oil:
*Amaranth
Buckwheat (moderation)
Millet (moderation)
*Oats
*Quinoa
Rice
*Rice, Brown
Rye (moderation)
*Wheat

 

DAIRY
All dairy is good, ideally at room temperature or warm (such as boiled milk).
Favor dairy products that are raw or
vat-pasteurized.
*Butter
*Buttermilk
*Cheese
*Cottage cheese
*Cream
*Ghee
*Kefir
Milk, not cold
Non-Dairy substitutes
Sour Cream
Yogurt

 

MEAT & FISH
All meat, eggs and fish are balancing.
*Beef
*Chicken
*Crabs
*Duck
*Eggs
*Fish, freshwater & ocean
*Lamb
*Lobster
*Oysters
*Pork
*Shrimp
*Turkey
*Venison

 

LEGUMES
Split yellow mung lentils
Tempeh

 

NUTS & SEEDS
Most nuts and seeds are good.
*Almonds
*Brazil Nuts
*Cashews
Coconuts
*Filberts
*Flax
Lotus Seed
*Macadamias
*Peanuts, raw
*Pecans
*Pinons
*Pistachios
Sunflower
*Walnuts

 

OILS
Most (healthy) oils are good.
*Almond
*Avocado
*Canola
*Coconut
*Flax
*Mustard
*Olive
*Peanut
*Safflower
*Sesame
Sunflower

 

FRUITS
Favor sweet, sour or heavy fruits. Eat fruit separately from other foods. Serve warm.
Apples, cooked
Apricots
*Bananas
Blueberries
Cantaloupe, with lemon
Cherries
Coconuts, ripe
Cranberries, cooked
*Dates
*Figs
*Grapefruit
*Grapes
Guava
*Lemons
*Limes*Mangoes
Nectarines
*Oranges
*Papayas
Peaches
Pears, ripe
*Persimmons
Pineapples
Plums
Strawberries
*Tangerines

 

SPICES
Most warming spices and herbs are good.
*Anise
*Asafetida
*Basil
Bay Leaf
*Black Pepper
Caraway
*Cardamom
Cayenne
Chamomile
*Cinnamon
Clove
Coriander
*Cumin
Dill
*Fennel
Fenugreek
Garlic
*Ginger
Horseradish
Marjoram
Mustard
Nutmeg
Oregano
Peppermint
Poppy Seeds
Rosemary
*Saffron
Sage
Spearmint
Tarragon
Thyme
*Turmeric

 

SWEETNERS
Most natural whole foods sweetners, in moderation.
Honey – Raw
*Maple Syrup
*Molasses
Sugar, Raw
*Rice Syrup

 

HERB TEAS
Choose warming and/or calming teas.
*Cardamom
*Chamomile
*Cinnamon
*Cloves
*Ginger
*Orange Peel

 

BEVERAGES
Favor warm-hot drinks that are low in caffeine and alcohol.
Alcohol (moderation)
Black Tea (moderation)
Coffee (moderation)
Water (warm or hot)

 

CONDIMENTS
Favor sweet, sour and salty tastes:
Carob
Dulse
Fermented foods
Lemon or Lime
Mayonnaise
Pickles
*Salt
Vinegar

 

*An asterisk means that this food is a Winter Superfood. If you like it, eat more of it.


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* Please Note: We cannot effectively or legally answer personal health questions here, for further assistance please consider a personalized Ayurvedic Consultation.