The guidelines stress consuming a variety of foods—cereals, pulses, fruits, vegetables, dairy, meat, and fats—to ensure all essential nutrients. Portion control prevents overeating and balances calorie intake.
Choose fresh, nutrient-rich seasonal fruits and veggies. Support local farmers by opting for locally grown foods, reducing the carbon footprint.
Include fiber-rich millets such as ragi, bajra, and jowar. Opt for protein-packed pulses and legumes. Enjoy gut-friendly fermented foods like yogurt, idli, and dosa.
Opt for plant-based foods, reduce food waste by planning meals, and avoid ultra-processed foods for a sustainable diet. Avoid unhealthy fats, sugars, and salt.
Cut sugary foods, limit salt to <5g/day, and choose healthy fats from nuts, seeds, fish, and oils for better health. Avoid trans fats and limit saturated fats.
Customize diets for all ages and conditions: children, pregnant women, and those with health issues like diabetes or hypertension.
Stay active daily with 30 mins of exercise for adults, and 60 mins for kids. Incorporate movement into daily routines for a healthy lifestyle.
Stay hydrated with 8-10 glasses daily. Opt for water, herbal teas, and fresh juices, avoiding sugary drinks.
Practice safe food handling to prevent illnesses. Ensure access to clean drinking water by boiling or filtering when needed.
Educate through programs in schools, workplaces, and communities. Spread awareness via diverse media platforms for healthier lifestyles.
ICMR and NIN aim to distribute guidelines widely via digital media and workshops, ensuring accessibility. With a focus on balanced nutrition and traditional foods, these guidelines target India's health challenges, promising a healthier future.