The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have jointly released an extensive set of dietary guidelines designed to promote the holistic development of individuals across India. These guidelines focus on balanced nutrition, sustainable food practices, and address the diverse dietary needs of the population.
Detailed Dietary Guidelines:
Emphasis on Balanced Diets:
- Variety and Balance: Consume a variety of foods from different food groups to ensure all essential nutrients are included in the diet. This includes cereals, pulses, fruits, vegetables, dairy products, meat, and fats.
- Portion Control: Maintain appropriate portion sizes to avoid overeating and ensure a balanced intake of calories.
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Promotion of Locally Sourced Foods:
- Seasonal Eating: Prefer seasonal fruits and vegetables that are fresher and more nutrient-dense.
- Support Local Farmers: Choose locally grown foods to support the agricultural economy and reduce the carbon footprint.
With the release of these comprehensive dietary guidelines, ICMR and NIN pave the way for a healthier India, embracing balanced nutrition, sustainable practices, and the rich heritage of our traditional foods.
Focus on Traditional Foods:
- Inclusion of Millets: Incorporate millets like ragi, bajra, and jowar, which are high in fiber and micronutrients.
- Pulses and Legumes: Regularly include pulses and legumes, which are excellent sources of protein, especially for vegetarians.
- Fermented Foods: Consume traditional fermented foods like yogurt, idli, and dosa, which promote gut health.
Sustainable Eating Practices:
- Plant-Based Diets: Increase the intake of plant-based foods such as fruits, vegetables, nuts, and seeds to promote sustainability.
- Reduce Food Waste: Plan meals and store food properly to minimize waste. Utilize leftovers creatively to reduce food wastage.
- Limit Processed Foods: Avoid ultra-processed foods that are high in unhealthy fats, sugars, and salt.
Addressing Lifestyle Diseases:
- Limit Sugar Intake: Reduce the consumption of sugary foods and beverages. Opt for natural sweeteners like honey or jaggery in moderation.
- Reduce Salt Consumption: Limit salt intake to less than 5 grams per day. Use herbs and spices to enhance flavor without adding salt.
- Healthy Fats: Choose unsaturated fats like those found in nuts, seeds, fish, and vegetable oils. Avoid trans fats and limit saturated fats.
Personalized Nutrition:
- Age-Specific Needs: Tailor diets to different age groups – children, adolescents, adults, and the elderly – to meet their unique nutritional requirements.
- Special Conditions: Address specific needs during pregnancy, lactation, and illness. Provide extra nutrients like iron and calcium during pregnancy and lactation.
- Health Conditions: Customize dietary plans for individuals with health conditions such as diabetes, hypertension, and cardiovascular diseases.
Physical Activity:
- Regular Exercise: Engage in at least 30 minutes of moderate-intensity physical activity daily. Encourage children and adolescents to have at least 60 minutes of physical activity.
- Active Lifestyle: Incorporate physical activities into daily routines, such as walking, cycling, and household chores.
Hydration:
- Adequate Water Intake: Drink sufficient water throughout the day. The recommended intake is around 8-10 glasses (2-2.5 liters) per day.
- Healthy Beverages: Choose water, herbal teas, and fresh fruit juices over sugary drinks and sodas.
Hygiene and Food Safety:
- Safe Food Handling: Ensure proper food handling and storage to prevent foodborne illnesses.
- Clean Drinking Water: Access to clean and safe drinking water is essential. Boil or filter water if necessary.
Nutrition Education:
- Awareness Programs: Conduct nutrition education programs in schools, workplaces, and communities to promote healthy eating habits.
- Information Dissemination: Use various media platforms to spread awareness about the benefits of balanced diets and healthy lifestyles.
Implementation and Impact
These guidelines are a significant addition to India’s public health resources. The ICMR and NIN plan to widely disseminate these recommendations through digital media, workshops, and community outreach programs to ensure that the guidelines are accessible to everyone.
By focusing on balanced nutrition, traditional foods, sustainable practices, and personalized dietary needs, these new guidelines aim to improve the overall health and well-being of individuals across India, addressing both malnutrition and the rising prevalence of lifestyle diseases. The comprehensive approach promises to foster a healthier future for the nation.
