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.
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.
17 Dietary Guidelines for Indians by ICMR-NIN
1. Eat a variety of foods to ensure a balanced diet. Variety and colourful nutrition is the fundamental concept that unlocks the highest potential of a human body. Ensure that you consume different types of foods by including fruits, vegetables, whole grains, lean proteins, and healthy fats; this will supply your body with all the nutrients such as vitamins and minerals that enhances the body’s health and achievements.
2. Ensure provision of extra food and healthcare during pregnancy and lactation. Pregnancy and lactation require additional energy, thus, one needs to feed the body even more. Within the diet consume recommended foods with most of the nutrients as fortified foods, whole grains, lean proteins, and healthy fats. Further, go for regular prenatal and postnatal medical services for mother and child clinics, immunizations, and vitamins.
3. Ensure exclusive breastfeeding for the first six months and continue breastfeeding till two years and beyond. Breastfeed your baby exclusively for the first six months of his or her life. Breastfeed for at least two years or even more while at the same time introducing solid and healthy foods at one year and above. This means that you will provide the necessary nutrients that will allow your child to grow to his or her full potential, have a healthy brain, and general well-being throughout their lifetime. You can also use the loving tone to your little one.
4. Start feeding homemade semi-solid complementary foods to the infant soon after six months of age. At six months, the child should be given homemade semi solid complementary foods in addition to breast milk. Use single component foods preparations like mashed bananas or boiled rice and begin to combine the foods in terms of taste or texture. For more specifics visit your paediatrician to advise you when to start noticing your baby with solids and which foods to feed him.
5. Ensure adequate and appropriate diets for children and adolescents both in health and sickness. Ensure children and adolescents have proper nutrition because of their healthy BMI to ensure efficient growth and development while experiencing healthy weight changes in future when fall illnesses strike. Divide meals as per the age, the level of activity, and specific health concerns to follow; it’s always best to seek help from a doctor or dietician.
6. Eat plenty of vegetables and fruits. Consume large amounts of vegetables and fruits which retain their natural bright colours. Five or more portions a day are recommended and one should try to eat different coloured fruits and vegetables in order to get the required quantity for vitamins, minerals and antioxidants as a means of promoting energy and a healthy body.
Tips:
- Spinach/kale as an iron and calcium source and vitamin containing vegetables.
- Fruits (fresh berries that contain antioxidants like blueberries and strawberries).
- Fruits, especially citrus – oranges, grapefruits – contain a lot of vitamin C.
- Anti-cancer –Cruciferous vegetables (Broccoli, Cauliflower)
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). As with carbohydrates try and maintain some sort of moderation and balance using the various fats in your daily diet. Flaxseed and chia seeds are examples of oil seeds while almonds and walnuts are nuts, quinoa and brown rice are nutri-cereals and lentils and chickpeas are examples of legumes which should be consumed to meet the EFA requirement and thus reduce the incidences of cardiovascular diseases and enhance the wellbeing of the body.
Tips:
- Contents of omega-3 fatty acids that can be found in walnut
- Flaxseeds, specifically chia seeds for alpha-linolenic acid.
- Some of the flours that are often used are quinoa flours because of their fibres and protein.
- When it comes to plant based protein sources, lentils is the answer.
8. Obtain good quality proteins and essential amino acids (EAA) through appropriate combinations of foods and avoid protein supplements to build muscle mass. Supply your body with good proteins and essential amino acids everyday but avoid most processed foods most of the time.
-Possibly lysine and arginine – legumes and lentils and chickpeas.
-Nuts, specifically almonds and walnuts for branched-chain amino acids (BCAAs)
-Protein such as whole grains include quinoa or brown rice for glutamine.
9. Adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity. Engage in a healthy lifestyle to avoid abdominal weight gain and obesity as well as overall obesity. You will need to take in a balanced diet, physical exercise for at least 150+ minutes/week, stress management, and 6-8 hours of good sleep each night to achieve weight-management and avoid diseases.
Tips:
-Have high-intensity interval training (HIIT)
-Be observant of food and manage portions
-Manage stress through yoga or meditation
-Have a sleeping schedule
10. Be physically active and exercise regularly to maintain good health. Having fun learning about physical activity and regular exercise on a lifetime journey towards wellness. A goal will be to achieve 150+ min/week of moderate intensity exercise or 75+ min/week of vigorous intensity exercises for improved cardiovascular health, muscle strength, and mental well-being.
Tips:
-Make time in your daily planner for exercise
-Identify activities that are fun for you (walking, swimming, dancing)
-Incorporate strength training 2-3 times per week
-Monitor the activity with wearable fitness trackers
Read Also: Healthy Vegan Omellete Recipe
11. Restrict salt intake. Keep your sodium intake to less than 5 grams (1 teaspoon) a day to lower blood pressure and risk of heart disease and stroke. Instead, choose low-sodium products, cook from scratch using herbs and spices, or read food labels and make informed choices before purchasing.
Tips:
- Taste salt-free seasoning blends
- Choose unsalted snacks and nuts
- Cook fresh from scratch in your own kitchen to control how much salt goes into a dish
- Gradually reduce the amount of salt for taste buds to adjust
12. Consume safe and clean foods. Prevent foodborne diseases by eating safe and clean foods. Choose whole, unprocessed foods and proper handling, storage, and cooking to avoid getting sick. Read the food safety certification and food labels for guidance.
Tips:
-Wash hands regularly and prevent cross-contamination
-Store raw and cooked foods separately
-Cook at required temperatures
-Refurbish chilled foods
13. Adopt appropriate pre-cooking and cooking methods. Ensure you keep up with nutrients and food safety through proper pre-cooking techniques and cooking techniques. Steam, roast, grill, or stir-fry vegetables by reducing heat, oil, and water used in cooking. Avoid overcooking vegetables.
Recommended Cooking Techniques
- Steaming retains 90% nutrients
- Roasting of antioxidants
- Grill with minimal added fats
- Stir-frying, quick nutrient-dense cooking
14. Drink an adequate quantity of water. Hydrate the body with lots of water. A person needs at least 8-10 glasses of water per day and whatever it is, measure urine colour, thirst and performance to adequately hydrate and hydrate before water intake contributing water containing foods and drinks.
-Drink upon waking up.
-Sugary drinks have to be avoided.
-Monitor sweat rate at exercise.
15. Minimise the consumption of high fats, sugar, salt (HFSS) and ultra processed foods (UPFs).
What can you do?
Consume fewer high-fat, high-sugar, high-salt (HFSS) foods and ultra-processed foods (UPFs). Consume whole nutrient-dense alternatives instead.
Support reducing HFSS/UPF consumption with:
-Reading food labels
-Reducing added sugars to ≤10% daily energy
-Healthy fats like avocado and nuts
-Increase herbs and spices in place of salt for flavour
-Preparing meals from scratch
16. Include nutrient-rich foods in the diets of the elderly for health and wellness. Feed the elderly with healthy and nutrient-based foods, which include:
-Leafy vegetables: Spinach and kale, rich in iron and calcium
-Whole grains: Quinoa and brown rice, in terms of fibre and B vitamins
-Legumes: Lentils and chickpeas, a source of protein and minerals
-Fortified foods: Dairy products, cereals, rich in vitamin D and calcium.
17. Read information on food levels to make informed and healthy food choices. Make good nutrition choices by reading labels and nutritional information.
What to look for:
- Serving sizes and calories
Macroe: Carbs, protein, fat; Micron: Vitamins, minerals
-Added sugars, salt, unhealthy fats
-Allergen alert and certifications: Gluten-free, vegan
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.