ICMR Issues Dietary Guidelines For Indians: 8 Key Takeaways
A balanced diet should derive no more than 45% of its calories from cereals. Pulses, eggs, and meat should account for 14-15% of the total calorie intake, while total fat consumption should not exceed 30% of calories.
Minimize the use of cooking oil and obtain essential fatty acids from nuts, oilseeds, dairy products, and seafood, collectively providing 10% of daily calories. Ensure the inclusion of non-starchy fresh vegetables, green leafy vegetables, and at least 30 grams of fruit in every meal.
Thumbs up to using air fryers and granite-coated utensils (without Teflon coating) for cooking. Earthen pots are the safest cookware option—they are eco-friendly, require less oil, and preserve nutrition. Avoid using non-stick pans above 170 degrees Celsius and discard any pans with damaged coatings.
Do not store acidic food items (such as chutneys) in aluminum, iron, or unlined brass/copper containers. Stainless steel items are the safest as they do not leach.
Eat a variety of foods, as no single food item contains all essential nutrients. Consume at least 50% of cereals as whole grains (minimally polished) to ensure adequate nutrient intake. Vegetarians should include n-3 PUFA-rich foods, such as flax and chia seeds, to obtain sufficient B12 and n-3 polyunsaturated fatty acids.
Limit sugar intake to 20-25 grams per day (a teaspoon is roughly 5.7 grams). Regardless of the type of salt (white, black, pink), limit its consumption since the sodium content is similar across all varieties.
Limit sugar intake to 20-25 grams per day (a teaspoon is roughly 5.7 grams). Regardless of the type of salt (white, black, or pink), restrict its consumption as the sodium content is nearly the same in all varieties.