The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have introduced a new dietary guideline aimed at enhancing overall health in India. With 56% of diseases in India being diet-related, these guidelines are designed to encourage healthier eating habits and reduce cereal consumption, advocating for a diverse intake of macronutrients and micronutrients from eight different food groups.
Key Highlights of the New Dietary Guideline
A healthy lifestyle includes good nutrition, sufficient rest, and regular physical activity, all of which boost metabolism and life expectancy. With increasing food adulteration and reliance on packaged foods due to busy schedules, adopting healthy eating practices is more crucial than ever.
To tackle these issues, ICMR and NIN have released comprehensive dietary guidelines. These aim to promote healthy diets and lifestyles, reducing nutrient deficiencies and non-communicable diseases. The guidelines stress the importance of sourcing nutrients from at least eight food groups and recommend limiting cereal intake to 45% of total energy, down from the current 50-70%.
Components of a Healthy Meal
According to the report, a nutritious meal should include a substantial amount of vegetables, whole grains, pulses or beans, moderate portions of nuts or seeds, a variety of fruits, and plain fermented yoghurt or curd. Meals should be free of added sugars or contain minimal amounts, and use minimal oil/fats and salt for seasoning.
For a daily intake of 2000 kcal, the guidelines recommend:
- 250 grams of cereals
- 400 grams of vegetables
- 100 grams of fruits
- 85 grams of pulses/eggs/flesh foods
- 35 grams of nuts and seeds
- 27 grams of fats/oils
Detailed Dietary Guidelines by ICMR
Here are the dietary guidelines recommended by ICMR for a healthier India:
- Eat a Variety of Foods for a Balanced Diet: Consume a nutritionally adequate diet from various food groups.
- Extra Food and Healthcare During Pregnancy and Lactation: Pregnant and lactating women need additional nutritious food and care.
- Exclusive Breastfeeding for the First Six Months: Ensures nutritional adequacy for infant growth and development and maternal health.
- Homemade Semi-Solid Foods for Infants After Six Months: Economical, easy to cook, safe, and healthy for growing babies.
- Adequate and Appropriate Diets for Children and Adolescents: Balanced diets boost growth and immunity in children and adolescents.
- Eat Plenty of Vegetables and Legumes: Provides essential vitamins, minerals, and protection from micronutrient deficiencies.
- Use Oils/Fats in Moderation: Choose a variety of oil seeds, nuts, etc., for fats and essential fatty acids.
- Obtain High-Quality Proteins and Essential Amino Acids: Avoid protein supplements; focus on diet and resistance exercises for muscle mass.
- Adopt a Healthy Lifestyle to Prevent Obesity: Address abdominal obesity and overall obesity to reduce lifestyle disease risks.
- Be Physically Active: Regular exercise and yoga enhance physical and mental health.
- Restrict Salt Intake: High salt intake can lead to hypertension and cardiovascular diseases.
- Consume Safe and Clean Foods: Prevents food-borne illnesses and chronic diseases.
- Use Healthy Cooking Methods: Essential for maintaining good health.
- Drink Plenty of Water: Crucial for overall health.
- Minimise Ultra-Processed Foods: High in fat, sugar, and salt, these foods increase the risk of non-communicable diseases.
- Include Nutrient-Rich Foods for the Elderly: Ensure the elderly consume foods rich in vitamins and minerals for health and wellness.
- Read Food Labels: Understand the contents, ingredients, nutritional information, and shelf life to make informed choices.
The Bottom Line
By adhering to the 17 essential dietary guidelines issued by the ICMR, Indians can significantly improve their overall health and well-being. These guidelines emphasize a balanced intake of nutrients from diverse food groups, highlighting the importance of good nutrition, physical activity, and mindful eating practices. As dietary habits evolve, these recommendations provide a solid foundation for reducing diet-related diseases and promoting a healthier lifestyle.
