The Indian Council of Medical Research (ICMR) periodically updates its dietary guidelines to reflect current nutritional science and address the changing dietary patterns and health challenges of the Indian population. The latest guidelines emphasize a balanced diet that supports overall health and prevents non-communicable diseases (NCDs). The comprehensive set of guidelines aims to reduce the incidence of major non-communicable diseases (NCDs) like obesity, diabetes, and coronary heart disease among the Indian population.
As per the National Institute of Nutrition (NIN) reports, which operates under the apex health research body, approximately 56.4% of diseases in India are attributed to unhealthy dietary habits. The institute highlights that maintaining a healthy and wholesome diet pattern and getting regular physical activity can greatly reduce the risk of coronary heart disease (CHD), hypertension (high blood pressure), and type 2 diabetes by up to 80%. They also noted that the high consumption of processed foods, which are often high in sugar and salt, coupled with low levels of physical activity, contributes to micronutrient deficiencies and overweight issues among Indians.
Also Read: 5 Must-Have Components For A Well-Balanced Diet
The 17 New ICMR Dietary Guidelines For Indians
Guideline 1: Eat wholesome and varied foods to ensure a balanced diet.
Guideline 2: Make sure to provide extra food and healthcare during pregnancy and lactation.
Guideline 3: Encourage exclusive breastfeeding for the first six months and continue breastfeeding till two years and beyond.
Guideline 4: Feed the infant homemade semi-solid complementary foods soon after six months of age.
Guideline 5: Provide adequate and appropriate diets for children and adolescents to promote growth and support recovery during illness.
Guideline 6: Eat a rich array of vegetables and legumes.
Guideline 7: Use oils/fats in moderation; choose an array of oil seeds, nuts, Nutri cereals and legumes to meet daily needs of fats and essential fatty acids (EFA).
Guideline 8: Get good quality proteins and essential amino acids (EAA) through the right mix of foods and avoid protein supplements to build muscle mass.
Guideline 9: Lead a healthy lifestyle to avert the risk of building excess abdominal fat, overweight, and obesity.
Guideline 10: Stay physically active and exercise regularly to maintain good health.
Guideline 11: Restrict salt intake and highly processed foods.
Guideline 12: Consume safe and clean foods.
Guideline 13: Adopt appropriate pre-cooking and cooking methods
Guideline 14: Drink an adequate quantity of water.
Guideline 15: Minimise the consumption of high-fat, sugar, salt (HFSS) and ultra-processed foods (UPFs).
Guideline 16: Include nutrient-rich foods in the diets of older adults for health and wellness.
Guideline 17: Read information on food labels to make an informed and healthy food choice.
Also Read: Healthy Eating Food Pyramid: A Guide To Better Health - Infographic
Here’s A Detailed Specifications
Emphasize A Balanced Diet
The ICMR stresses the importance of consuming a host of foods from varied food groups to ensure a balanced intake of essential nutrients. A balanced diet includes:
Cereals and Millets: Go for whole grains like brown rice, whole wheat, and millets such as ragi, bajra, and jowar. These cereals are packed with dietary fibre, vitamins, and minerals.
Pulses and Legumes: Include a variety of pulses (dal) and legumes in your diet. Legumes and pulses are an impressive source of plant-based protein, fibre, and essential micronutrients.
Fruits and Vegetables: Aim for eating at least 4-5 servings of fresh fruits and vegetables daily. They provide essential vitamins, minerals, and antioxidants.
Animal-based Foods: Include moderate amounts of milk and milk products, lean meats, fish, poultry, and eggs. These foods are an abundant source of high-quality protein and essential fatty acids.
Fats and Oils: Use healthy fats and oils like mustard oil, groundnut oil, and olive oil in moderation. Avoid trans fats and limit saturated fats.
Focus on Portion Control and Moderation
To prevent obesity and related disorders, the ICMR recommends:
Portion Control: Pay attention to portion sizes to refrain from overeating. Use smaller plates and bowls to help to have a check on portions.
Moderate Intake of High-Calorie Foods: Limit the consumption of high-calorie foods, especially those rich in sugars and fats, such as sweets, fried snacks, and sugary beverages.
Physical Activity
The framed guidelines highlight the importance of regular physical activity for maintaining a healthy weight and overall well-being. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming.
Active Lifestyle: Incorporate physical activities into daily routines, such as taking the stairs, walking short distances, and engaging in household chores.
Hydration and Fluid Intake
Proper hydration is crucial for health. The ICMR recommends:
Adequate Water Intake: Drink at least 8-10 glasses of water daily. Hydrate more if engaging in physical activities or during hot weather.
Healthy Beverages: Opt for beverages like coconut water, buttermilk, and fresh fruit juices without added sugar. Avoid sugary drinks and excessive caffeine.
Reduce Salt and Sugar Consumption
High intake of salt and sugar is linked to various health issues. The guidelines advise:
Limit Salt: Reduce salt intake to less than 5 grams per day. Avoid processed foods high in salt and use herbs and spices for flavouring.
Cut Down on Sugar: Restrict added sugars to less than 10% of total daily caloric consumption. Minimize consumption of sugary snacks, desserts, and sweetened beverages.
Promote Healthy Cooking Practices
The methods of cooking play a key role in the nutritional quality of food. The ICMR suggests:
Healthy Cooking Methods: Use methods like steaming, boiling, grilling, and baking instead of frying. These methods help retain nutrients and reduce the intake of unhealthy fats.
Minimal Processing: Choose minimally processed foods to preserve their natural nutritional value. Avoid heavily processed and packaged foods.
Special Recommendations for Vulnerable Groups
The guidelines provide specific recommendations for different population groups:
Children and Adolescents: Ensure adequate intake of protein, calcium, iron, and vitamins for growth and development. Promote healthy eating practices from a young age.
Pregnant and Lactating Women: Increase the intake of nutrient-dense foods rich in folic acid, iron, calcium, and protein to support maternal and foetal health.
Elderly: Focus on easily digestible foods, rich in fibre and low in sodium and sugars. Ensure adequate hydration and nutrient intake to prevent deficiencies.
Conclusion
The new ICMR dietary guidelines for Indians aim to uplift a balanced diet, healthy eating habits, and an active lifestyle. By following these recommendations, individuals can improve their overall health, prevent nutritional deficiencies, and reduce the risk of chronic diseases. Adopting these guidelines can lead to a healthier, more vibrant population, better equipped to face the challenges of modern living.
References:
ICMR Dietary Guidelines
https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdfnes for Indians
