''Mitahara'' () literally means the habit of moderate food. Mitahara is also a concept in Indian philosophy, particularly

Yoga Yoga (; sa, योग, lit=yoke' or 'union ) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoke) and still the mind, recognizing a detached witness-consciou ...

, that integrates awareness about food, drink, balanced diet and consumption habits and its effect on one's body and mind. It is one of the ten yamas in ancient Indian texts.KN Aiyar (1914), Thirty Minor Upanishads, Kessinger Publishing, , Chapter 22, pages 173-176

Definition

' is a Sanskrit combination word, from (मित, moderate) and (आहार, taking food, diet), which together mean moderate diet. In Yoga and other ancient texts, it represents a concept linking nutrition to the health of one's body and mind. It is considered a yamas or self-restraint virtue in some schools of Indian traditions, where one refrains from either eating too much or eating too little quantity of food, and where one refrains from either eating too much or too little of certain qualities of food.Steven Rosen (2011), Food for the Soul: Vegetarianism and Yoga Traditions, Praeger, , pages 25-29 Mitahara is synonymous with Mātrāśin (मात्राशिन्).

Literature

Ancient and medieval era Indian literature on ''Mitahara'' are of two categories – one relates to philosophical discussion of moderate diet and proper nutrition, the other category relate to details about ''Aharatattva'' (

dietetics A dietitian, medical dietitian, or dietician is an expert in identifying and treating disease-related malnutrition and in conducting medical nutrition therapy, for example designing an enteral tube feeding regimen or mitigating the effects of ...

).Caraka Samhita
Ray and Gupta, National Institute of Sciences, India, pages 18-19 The former category include the Upanishads and Sutras that discuss why virtuous self-restraint is appropriate in matters of food, while the latter include

Samhita Saṃhitā literally means "put together, joined, union", a "collection", and "a methodically, rule-based combination of text or verses".Śāṇḍilya Upanishad, as well as by Svātmārāma. It is one of the yamas (virtuous self restraints) discussed in ancient Indian texts. The other nine yamas are

Ahiṃsā Ahimsa (, IAST: ''ahiṃsā'', ) is the ancient Indian principle of nonviolence which applies to all living beings. It is a key virtue in most Indian religions: Jainism, Buddhism, and Hinduism.Bajpai, Shiva (2011). The History of India – F ...

(अहिंसा): Nonviolence,

Satya ''Satya'' (Sanskrit: सत्य; IAST: ''satya)'' is a Sanskrit word loosely translated as truth, essence. A. A. Macdonell, ''Sanskrit English Dictionary'', Asian Educational Services, , pp. 330–331 It also refers to a virtue in Indian relig ...

(सत्य): truthfulness,

Asteya ''Achourya'' (Sanskrit: अचौर्यः, IAST: Acauryaḥ ) or ''Asteya'' (Sanskrit: अस्तेय; IAST: ''asteya'') is the Sanskrit term for "non-stealing". It is a virtue in Hinduism . The practice of ''asteya'' demands that one mu ...

(अस्तेय): not stealing,

Brahmacharya ''Brahmacharya'' (; sa, ब्रह्मचर्य ) is a concept within Indian religions that literally means to stay in conduct within one's own Self. In Yoga, Hinduism, Buddhism and Jainism it generally refers to a lifestyle char ...

(ब्रह्मचर्य): celibacy and not cheating on one's spouse, Kṣamā (क्षमा): forgiveness,Stuart Sovatsky (1998), Words from the Soul: Time East/West Spirituality and Psychotherapeutic Narrative, State University of New York, , page 21 Dhṛti (धृति): fortitude, Dayā (दया): compassion, Ārjava (आर्जव): sincerity, non-hypocrisy, and Śauca (शौच): purity, cleanliness. Some of the earliest ideas behind ''Mitahara'' trace to ancient era

Taittiriya Upanishad The Taittirīya Upanishad ( Devanagari: तैत्तिरीय उपनिषद्) is a Vedic era Sanskrit text, embedded as three chapters (''adhyāya'') of the Yajurveda. It is a '' mukhya'' (primary, principal) Upanishad, and lik ...

, which in various hymns discusses the importance of food to healthy living, to the cycle of life, as well as to its role in one's body and its effect on Self (

Brahman In Hinduism, ''Brahman'' ( sa, ब्रह्मन्) connotes the highest universal principle, the ultimate reality in the universe.P. T. Raju (2006), ''Idealistic Thought of India'', Routledge, , page 426 and Conclusion chapter part X ...

, Atma, Spirit). The Upanishad, states Stiles, notes “from food life springs forth, by food it is sustained, and in food it merges when life departs”. The

Bhagavad Gita The Bhagavad Gita (; sa, श्रीमद्भगवद्गीता, lit=The Song by God, translit=śrīmadbhagavadgītā;), often referred to as the Gita (), is a 700- verse Hindu scripture that is part of the epic ''Mahabharata'' ( ...

includes verses on ‘‘mitahara’’ in Chapter 6. It states in verse 6.16 that a yogi must neither eat too much nor too little, neither sleep too much nor too little.Paul Turner (2013), FOOD YOGA – Nourishing Body, Mind & Soul, 2nd Edition, , page 164 Understanding and regulating one’s established habits about eating, sleeping and recreation is suggested as essential to the practice of yoga in verse 6.17. Another ancient text, in a South Indian language, '' Tirukkuṛaḷ'' states moderate diet as a virtuous life style. This text, written by

Valluvar Thiruvalluvar (Tamil: திருவள்ளுவர்), commonly known as Valluvar, was a celebrated Tamil poet and philosopher. He is best known as the author of the ''Tirukkuṟaḷ'', a collection of couplets on ethics, political and ...

between 200 BC and 400 AD, and sometimes called the Tamil

Veda upright=1.2, The Vedas are ancient Sanskrit texts of Hinduism. Above: A page from the '' Atharvaveda''. The Vedas (, , ) are a large body of religious texts originating in ancient India. Composed in Vedic Sanskrit, the texts constitute the ...

, discusses eating habits and its role in a healthy life (Mitahara), dedicating Chapter 95 of Book 7 to it. ''Tirukkuṛaḷ'' states in verses 943 through 945, "eat in moderation, when you feel hungry, foods that are agreeable to your body, refraining from foods that your body finds disagreeable". Valluvar also emphasizes overeating has ill effects on health, in verse 946, as "the pleasures of health abide in the man who eats moderately. The pains of disease dwell with him who eats excessively."Tirukkuṛaḷ
see Chapter 95, Book 7 Medieval era Sanskrit texts such as Dasakumara Charita and

Hatha Yoga Pradipika The ''Haṭha Yoga Pradīpikā'' ( or Light on Hatha Yoga) is a classic fifteenth-century Sanskrit manual on haṭha yoga, written by Svātmārāma, who connects the teaching's lineage to Matsyendranath of the Nathas. It is among the most in ...

discuss ''Mitahara''. For example, Hatha Yoga Pradipika verse 1.57 states the importance of ‘‘mitihara’’, as Verses 1.57 through 1.63 of the critical edition of Hathayoga Pradipika suggests that taste cravings should not drive one’s eating habits, rather the best diet is one that is tasty, nutritious and likable as well as sufficient to meet the needs of one’s body and for one’s inner self. It recommends that one must “eat only when one feels hungry” and “neither overeat nor eat to completely fill the capacity of one’s stomach; rather leave a quarter portion empty and fill three quarters with quality food and fresh water”.KS Joshi, Speaking of Yoga and Nature-Cure Therapy, Sterling Publishers, , page 65-66 Verses 1.59 to 1.61 of Hathayoga Pradipika suggests ‘‘mitahara’’ regimen of a yogi avoids foods with excessive amounts of sour, salt, bitterness, oil, spice burn, unripe vegetables, fermented foods or alcohol. The practice of ''Mitahara'', in Hathayoga Pradipika, includes avoiding stale, impure and

tamasic Tamas ( Sanskrit: तमस् ''tamas'' "darkness") is one of the three Gunas (tendencies, qualities, attributes), a philosophical and psychological concept developed by the Samkhya school of Hindu philosophy.James G. Lochtefeld, Guna, in The Ill ...

foods, and consuming moderate amounts of fresh, vital and sattvic foods.

Dietectics and mitahara

Charaka Samhita The ''Charaka Samhita'' (, “Compendium of '' Charaka''”) is a Sanskrit text on Ayurveda (Indian traditional medicine). Along with the '' Sushruta Samhita'', it is one of the two foundational texts of this field that have survived from anci ...

and

Sushruta Samhita The ''Sushruta Samhita'' (सुश्रुतसंहिता, IAST: ''Suśrutasaṃhitā'', literally "Suśruta's Compendium") is an ancient Sanskrit text on medicine and surgery, and one of the most important such treatises on this subje ...

are among the two largest surviving compendium on nutrition and diet that have survived from ancient and medieval periods of India. Caraka Samhita emphasizes the need to plan and understand the role of diet in health, across Chapters 5, 6, 25, 26 and 27. In verse 25.31, it states "wholesome diet promotes health and growth, unwholesome diet is the most important cause of diseases". In verses 25.38-39, Caraka Samhita classifies foods into groups based on its source and taste, then categorizes them into nutritive and harmful. In Chapters 26 and 27, it suggests that the same food can be nutritive in small amounts while harmful in large amounts or if cooked improperly or if eaten together with foods its lists. Food, claims Caraka Samhita, must be tailored to needs of one's body, state of one's health, climate, season, habits and personal palatability and needs. In the spirit of Mitahara, in Chapter 5, it insists even light, easily digested and nutritious food should be consumed in moderation and should not be consumed in excess of bodily requirements. In Chapter 6, Caraka Samhita recommends that food should be tailored to the season, with rich and fatty foods being beneficial in winter, while light soups, fruits and acidulated drinks more suited for summers. In verses 6.6-7, it suggests that the diet should be planned and nourishing foods consumed in rotation, tailored to one's health condition and personal needs. As with Caraka Samhita, the other large compendium on health – Sushruta Samhita – includes many chapters on the role of diet and personal needs of an individual. In Chapter 10 of Sushruta Samhita, for example, the diet and nutrition for pregnant women, nursing mothers and young children are described. It recommends milk, butter, fluid foods, fruits, vegetables and fibrous diets for expecting mothers along with soups made from ''jangala'' (wild) meat. In most cases, vegetarian diets are preferred and recommended in the Samhitas; however, for those recovering from injuries, growing children, those who do high levels of physical exercise, and expecting mothers, Sutrasthanam's Chapter 20 and other texts recommend carefully prepared meat. Sushruta Samhita also recommends a rotation and balance in foods consumed, in moderation. For this purposes, it classifies foods by various characteristics, such as taste. In Chapter 42 of Sutrasthanam, for example, it lists six tastes – ''madhura'' (sweet), ''amla'' (acidic), ''lavana'' (saline), ''katuka'' (pungent), ''tikta'' (bitter) and ''kashaya'' (astringent). It then lists various sources of foods that deliver these tastes and recommends that all six tastes (flavors) be consumed in moderation and routinely, as a habit for good health.KKL Bhishagratna
Sutrasthanam, Chapter XLII
Sushruta Samhita, Vol 1, Calcutta, page 385-393

Related concepts

The concept of ''Mitahara'' is discussed in over 30 different ancient and medieval era texts of Hinduism.SV Bharti (2001), Yoga Sutras of Patanjali: With the Exposition of Vyasa, Motilal Banarsidas, , Appendix I, pages 672-680 However, some texts use a different word and concept for the idea of "moderate diet and paying attention to what one eats and drinks". For example, Shivayoga Dipika uses the term ''Niyatāshana'' (planned, regulated eating), while Dattatreya Samhita uses ''Laghrāhāra'' (eating lightly, small portions of diverse foods).

References

{{reflist, 30em Yoga concepts Hindu philosophical concepts Ethical issues in religion Relational ethics Hindu ethics

Definition

Literature

Dietectics and mitahara

Related concepts

See also

References