Drink Lots of Water:
The typical saying for this is to drink 6-8 glasses a day. In Ayurveda, the practice is to drink as many glasses as there are hours a day. So if you are awake for 12 hours, you should drink 12 glasses of water. You also want to avoid caffeinated drinks like coffee because they will dehydrate you.
Consume Dense Foods:
You want a diet consisting of 70% protein. Foods that are heavy like meats or wheat, generally hold more substance. You want to avoid a vegetarian like diet. If you are vegetarian, make sure to consume plenty of milk, yogurt, cheese and other sources of vegetarian protein.
Use Foods That Increase Lubrication:
Foods like yogurt, nuts and oils are great for building up the Kapha dosha, as your muscle is made up of 70% water. Stay away from foods that are dry, rough, light or hard.
Consume Vegetables Whole:
It is better to eat vegetables in larger chunks, than diced up and finely chopped.
Stick to Flavorful foods
Foods that are sweet, salty and sour can increase the earth, water and fire elements in your body. Stick to the real flavors, not the artificial kinds.
Make a Routine:
Have a daily schedule for your food intake, making sure to leave plenty of time between meals. It should look a little something like this:
6-8 am: The first meal of the day and should be a smaller one.
9-11 am: Mid morning snack, which should contain nuts and heavier fruits like bananas, avocado, mango etc.
12-2 pm: Lunch and should be the main bulk of your meals.
2-4 pm: Afternoon snack consisting of fruits and snacks. It can also be things like oatmeal cookies, flax cookies, cheese, etc.
5-7 pm: This is your last meal of the day and should be a smaller one.