Tamas → increases ignorance, laziness, confusion.

Rajas → increases desire, passion, energy, greed.

Sattva → increases happiness, clarity, health, and supports spiritual growth

i. Exercise or any physical activity (like sports, walking with friends, etc.)
ii. Eat no stale food. Eat within 5 hours of cooking.
iii. Reduce onion and garlic.
iv. Avoid non-vegetarian food.
v. Avoid processed food (packaged foods like Kurkure, Maggi, etc.)

Excess salty, spicy or oily food shouldn't be taken much. Take only occasionally. Don't avoid salt, spice and oil completely as it can have negative effects (increases Vata Dosha and scarcity of essential vitamins and minerals). Apply moderation in everything.

i. Eat simple food made at home: fruits, vegetables, rice, roti, etc.

ii. Have Sattvik company and consume Sattvik content.

iii. Exercise in moderation increases Sattva Guna while exercise in excess increases Rajo Guna.

Sattva: High (70–80% or more)
Clarity, peace, purity, truth, compassion

Rajas: Moderate (15–25%)
Needed to maintain energy and motivation

Tamas: Low (5–10%)
Only enough for sleep and rest

Garud Puran, Achar Khand, Chapter 235 - 236

Garud Puran, Achar Khand, Chapter 236

Garud Puran, Achar Khand, Chapter 236

Shrimad Devi Bhagwat Puran - 3.7