A recent report from the Indian Council of Medical Research (ICMR) highlights the alarming reality that over 56 percent of India’s disease burden stems from unhealthy diets. In response to this pressing concern, ICMR has unveiled a comprehensive set of 17 dietary guidelines aimed at promoting good health and combating malnutrition among Indians.
These guidelines, meticulously formulated through rigorous research, expert consultation, and scientific review, underscore the critical role of nutrition in preventing non-communicable diseases and undernutrition. Emphasizing the transformative potential of healthy eating habits and regular physical activity, the guidelines offer practical recommendations to address prevalent health challenges.
Of notable significance is the caution against the indiscriminate use of protein supplements to enhance muscle mass. Despite their burgeoning popularity, protein powders marketed as supplements often contain additives and sweeteners, rendering them unsuitable for regular consumption. Instead, ICMR advocates for obtaining essential amino acids from natural sources, cautioning against the potential health risks associated with excessive protein intake, including bone mineral loss and kidney damage.
The guidelines advocate for a diverse diet rich in both plant and animal-based proteins, emphasizing the importance of pulses, nuts, seeds, and lean meats in meeting daily nutritional requirements. In a bid to promote optimal health outcomes across all age groups, the report underscores the significance of breastfeeding, appropriate dietary practices for infants and children, and the inclusion of nutrient-rich foods in elderly diets.
Furthermore, the guidelines underscore the broader socio-economic determinants of health, highlighting the pivotal role of factors such as physical activity, healthcare access, and environmental sanitation in shaping nutritional outcomes. With a keen focus on achieving the objectives outlined in the National Nutrition Policy, these guidelines serve as a roadmap for fostering healthier dietary habits and improving overall well-being across India.
Outlined below are the 17 dietary guidelines recommended by ICMR:
1. Embrace dietary diversity to ensure a balanced intake of nutrients.
2. Prioritize additional nutrition and healthcare support during pregnancy and lactation.
3. Promote exclusive breastfeeding for the first six months, followed by continued breastfeeding for two years and beyond.
4. Introduce homemade semi-solid complementary foods to infants after six months of age.
5. Ensure adequate and appropriate diets for children and adolescents, both in health and illness.
6. Incorporate a variety of vegetables and legumes into daily meals.
7. Moderate the consumption of oils and fats, opting for a variety of sources to meet daily fat and essential fatty acid needs.
8. Obtain high-quality proteins and essential amino acids through dietary sources, avoiding reliance on protein supplements for muscle mass gain.
9. Cultivate a healthy lifestyle to prevent obesity and abdominal fat accumulation.
10. Engage in regular physical activity to promote overall health.
11. Limit salt intake to maintain cardiovascular health.
12. Consume safe and hygienic foods to prevent foodborne illnesses.
13. Employ appropriate cooking methods to preserve nutritional integrity.
14. Stay adequately hydrated by drinking sufficient water daily.
15. Minimize the intake of high-fat, high-sugar, and ultra-processed foods.
16. Include nutrient-rich foods in the diets of older adults to support health and wellness.
17. Make informed and healthy food choices by reading and understanding food labels.
