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One thing I beg to disagree with on the handbook here is #2 -

In Ayurveda, the heaviest meal should be lunch as it is when our digestive fire, agni, is at its peak; hence, strongest, like the sun is at 12 noon.

Sadly, in this culture, where everything is fast-paced, rushed and the like, no one has time to sit down and eat a good lunch, so we seem to settle for snacks here and there. There are healthy snacks but there are also junk food so it's a matter of choice.