The Indian Council of Medical Research (ICMR) has recently unveiled sample diet plans tailored for individuals leading a sedentary lifestyle, addressing the specific nutritional needs of both men and women. Recognising the importance of a balanced diet in maintaining overall health and well-being, these guidelines offer practical recommendations to promote healthy eating habits. A peek into the sample diet plans.
This diet chart is specifically tailored for normally nourished sedentary men weighing 65 kg with a BMI falling between 18.5 and 23. With an approximate total calorie intake of 2100 Kcal, the diet focuses on providing a balanced distribution of macronutrients. Notably, the share of calories derived from protein amounts to 13.7%, ensuring adequate protein intake to support muscle maintenance and overall health.
Meal 1, scheduled between 8 to 10 AM, offers a nourishing start to the day with a total calorie intake of approximately 570 Kcal. Comprising a wholesome mix of soaked and boiled ingredients, this meal provides a balanced blend of nutrients to sustain energy levels. //It features 90g of whole grains, 35g of boiled legumes (red/black beans, cowpea, or chickpea), 50g each of green leafy vegetables and assorted vegetables, and a 20g portion of nuts.
Meal 2, served between 1-2 PM, should provide approximately 570 Kcal of energy. It must consist of 100g whole grain cereals, 30g pulses or meat, and 150g vegetables, including 50g of green leafy vegetables. Additionally, the meal should include 20g nuts or oil seeds, 150ml curd or paneer, 15g cooking oil, and 50g of fruits.
Meal 3, scheduled for 5 PM, is an evening beverage that should provide approximately 35 Kcal. It should consist of 50 ml of milk, offering a light and nutritious refreshment option.
Meal 4, to be consumed between 7-8 PM, should provide approximately 590 Kcal. It should include 80g of cereals, 100ml of curd, 10g of oil, and 25g of pulses, offering a balanced combination of carbohydrates, protein, and healthy fats. Additionally, the meal should incorporate 50g of fruits, adding vitamins, minerals, and fiber to the diet.
The following diet chart is designed for normally nourished sedentary women with a weight of 55 kg and a BMI falling within the range of 18.5-23. The suggested diet aims to provide approximately 1670 Kcal of total calories, with a share of 13.8% derived from protein sources.
Meal 1, to be consumed between 8-10 AM, should offer a nutritious start to the day with a balanced mix of ingredients. It should includes 60g of soaked and boiled whole grains. Additionally, 30g of boiled red or black beans, cowpeas, or chickpeas contribute plant-based proteins and fiber, aiding in satiety and digestive health. Complemented by 50g of green leafy vegetables and 100g of assorted vegetables, this meal should offer a generous serving of vitamins, minerals, and dietary fiber essential for overall well-being. Finally, 20g of nuts should provide healthy fats and additional protein, enhancing the nutritional value and satiety of the meal.
Meal 2, from 1-2 PM, should feature 80g of whole grain cereals, 20g of pulses or meat, and 150g of vegetables, including 50g of green leafy vegetables suitable for curries. Additionally, it must contain 10g of nuts or oil seeds for flavor, 150ml of curd or paneer, and 15g of cooking oil. The meal must conclude with 50g of fruits, offering a balanced and nutritious combination of nutrients.
Meal 3, scheduled for 5 PM, should consists of 50 ml of milk, providing a light and nourishing refreshment option.
Meal 4, to be consumed between 7-8 PM, must include 60g of cereals, 100ml of curd, 5g of oil, and 15g of pulses. Additionally, it should comprise 50g each of fruits and vegetables, for a balanced and nutritious dinner option.
