Dietary Guidelines for Indians-2024 by ICMR NIN

Nutrition Guide
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Practical food plans offer the basic principles for healthy and disease free living. It focuses on portions of the different food groups and recommends consuming foods that are rich in nutrients or low in harmful dietary components like refined grains, added sugars, saturated fat, and sodium. Another principle is: all in moderation and balance which means that attention should not be spent on one type of food at the expense of the other. They also show parents the value of portion control and present eating habits – with the emphasis on the fact that people should learn to eat only when hungry and stop when they are full. The minimum of hydration and a preference for water rather than sugary drinks is another requirement. Moreover, dietary guidelines stress the importance of exercise as an adjunct to nutrition for the purpose of health and keeping the weight down. They also understand the cultural and personal needs and preferences in eating habits, that is, they have embraced the concept of healthy eating that can be tailored to meet the needs of different individuals based on their background and beliefs. 


Table Of Contents 




Why are Dietary Guidelines needed?

Because india is witnessing a rapidly changing food landscape in the context of lifestyle changes, food habits and scientific findings. New estimates show that 56.4% of the total disease burden in the country is due to unhealthy diets. Food systems are responsible for 1/3 of the greenhouse emissions. Thus sustainable eating helps address the problems with our food systems by consuming foods that are produced in an economically, socially and environmentally responsible manner. The transition in our food habits in our country is really a bothersome category. We are eating more processed food which is cooked outside India's food choices have shrunk. We have lost the knowledge about how local biodiversity can be used as food. We are consuming intensively grown produce and processed foods set against this. The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) has issued 17 dietary guidelines to meet the requirement of essential nutrients and prevent non-communicable diseases such as obesity and diabetes. 
 
Read Also: Almond Shake Recipe without Sugar 
 

17 Dietary Guidelines for Indians-2024 


1. Eat a variety of foods to ensure a balanced diet.  

2. Ensure provision of extra food and healthcare during pregnancy and lactation. 

3. Ensure exclusive breastfeeding for the first six months and continue breastfeeding till two years and beyond. 

4. Start feeding homemade semi-solid complementary foods to the infant soon after six months of age. 

5. Ensure adequate and appropriate diets for children and adolescents both in health and sickness. 

6. Eat plenty of vegetables and fruits. 

Dietary Guidelines for Indians

7. Use oils/facts in moderation; choose a variety of oil seeds, nuts, nutri cereals and legumes to meet daily needs of fats and essential fatty acids (EFA).

8. Obtain good quality proteins and essential amino acids (EAA) through appropriate combinations of foods and avoid protein supplements to build muscle mass. 

9. Adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity.

10. Be physically active and exercise regularly to maintain good health. 

11. Restrict salt intake. 

12. Consume safe and clean foods. 

13. Adopt appropriate pre-cooking and cooking methods. 

14. Drink an adequate quantity of water. 

15. Minimise the consumption of high fats, sugar, salt (HFSS) and ultra processed foods (UPFs).

16. Include nutrient-rich foods in the diets of the elderly for health and wellness. 

17. Read information on food levels to make informed and healthy food choices. 

Conclusions 

Adhering to these guidelines may help in minimising the chances of getting diseases like heart disease as well as helping an individual to deal with conditions such as diabetes and can help an individual to deal with their health in a better and more positive way so that they can have a higher quality of life. 
These guidelines provide a framework for such initiatives and policies, and public health activities can create supportive environments for healthy choices; it is a nutrition and health policy. Dietary guides and practice are very beneficial to an individual and the society as it promotes a broad view of nutrition for life.


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