ICMR Suggests These 17 Essential Dietary Recommendations For A Healthier India – Onlymyhealth
The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have introduced a New Dietary Guideline for Indians, focusing on overall health improvement. This guideline targets the 56% of diseases in India that are diet-related, encouraging healthier eating habits and reducing cereal consumption. It advises obtaining macronutrients and micronutrients from eight different food groups.
Key Highlights of the New Dietary Guideline
It’s commonly known that a healthy lifestyle encompasses good nutrition, sufficient rest, and regular physical activity. These elements collectively boost metabolism and life expectancy. With the rise in food adulteration and reliance on packaged foods due to busy schedules, adopting healthy eating practices has never been more crucial.
To address these issues, ICMR and NIN have released comprehensive dietary guidelines to promote healthy diets and lifestyles, aiming to reduce nutrient deficiencies and non-communicable diseases. The guidelines emphasise the importance of sourcing macronutrients and micronutrients from at least eight food groups and suggest 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 includes 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. It 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 a variety of 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.
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By adhering to the 17 essential dietary guidelines issued by the ICMR, Indians can significantly improve their overall health and well-being. These guidelines, emphasising a balanced intake of nutrients from diverse food groups, highlight 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.
