Food is a quintessential part of our lives. With this comes a barrage of information about nutrition, the kind of food one should eat, and other guides.

Intermittent fasting, keto diet, paleo diet – each diet will tell you its benefits, but the truth is that it’s hard to find a balanced meal. That’s why the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have released a comprehensive guide for Indians.

This ICMR guideline comes with a complete guide for nutrition requirements, ideal plates, diet charts, and recipes. This guide is essential as India has a growing burden of non-communicable diseases. 

Why should you eat healthy?

Over 56% of non-communicable diseases are linked to an unhealthy diet. According to a study, a healthy diet and physical activity can reduce over 80% of cases of Type 2 diabetes. It can also help reduce the burden of high BP and heart diseases. 

According to recent statistics, malnutrition continues to be a significant issue, with nearly 40% of children under the age of five being underweight. These worrying numbers show the importance of encouraging everyone to eat balanced diets and get proper nutrition.

The dietary habits of the whole country have gone through significant changes, which have led to an increase in diseases like cancer, high BP, and diabetes while still suffering from undernutrition.

What does the guideline say

The guideline covers all aspects, from the type of body to the kind of cookware and utensils that should be used.

These guidelines also consider the affordability aspect and cater to everyone irrespective of veg or non-veg diet regime.

Consume a balanced diet

Everyone should consume a balanced diet, but what is it?

A balanced diet is a diet that contains carbohydrates, protein, fats, vitamins and minerals. 

• According to ICMR guideline, a balanced diet should not contain more than 45% of the calories from cereals. 

• Pulses, eggs and meats should provide 14-15% of the overall calories.

• Total fat intake should be less than or equal to 30% of the calories.

Be careful of fat consumption

• Reduce the use of oil in cooking. Instead, eat nuts, oilseeds, milk products, and seafood to obtain essential fatty acids. 

• Include starchy and green leafy vegetables in your diet.

Prioritise Hydration

Hydration is often overlooked but is very important for overall health. The guidelines should emphasise the importance of staying hydrated and encourage individuals to drink plenty of water throughout the day.

Embrace Diversity in Food Choices

The guidelines emphasise the importance of incorporating various foods from different food groups into daily meals. By including a diverse range of fruits, vegetables, whole grains, lean proteins, and healthy fats, individuals can ensure they receive a wide array of essential nutrients to support optimal health.

Conclusion

A healthy diet prevents non-communicable diseases and promotes overall health and well-being.

Individuals can take proactive steps towards achieving optimal health by following this guideline.

The ICMR food guideline  must be widely disseminated and effectively implemented to address India’s growing burden of diet-related diseases. 

A healthy diet with a healthy lifestyle can be the bridge between staying healthy or succumbing to diseases. By prioritising nutrition education and access to healthy foods, India can work towards improving public health outcomes and reducing the burden of diet-related diseases nationwide.