The Chief of ‘Indian Council of Medical Research’ (ICMR) on Wednesday issued guidelines regarding the food habits of Indians. He also said that the cause of more than half of the diseases is our wrong eating habits. Unhealthy diet is the cause of 57 percent of diseases in India. According to ICMR and Institute of Nutrition (NIN), due to poor eating habits, the risk of serious diseases like nutritional deficiency, anemia, obesity, diabetes, cancer has increased in the body.
ICMR issued guidelines regarding food
The catering guidelines have been shared with the title ‘Din Ki Meri Thali’. Recommends sourcing macronutrients and micronutrients from a minimum of eight food items. In which vegetables, fruits, green leafy vegetables, roots and tubers must be eaten so that the body gets ample amount of fiber.
The amount of grains in the diet should be limited
The second major part is of grains and millets. After this come pulses, meat foods, eggs, dry fruits, oilseeds and milk or curd. A plate should contain up to 45 percent grains. Whereas for pulses, eggs and meat foods, the total energy percentage should be around 14 to 15%.
30 percent of energy should be fat. Whereas nuts, oilseeds, milk and dairy products should constitute 8-10% of the total energy per day. To reduce sugar, salt and fat in your daily diet, you should eat more and more fruits and vegetables. Especially pregnant women and women who are breast-feeding have been advised to eat as much milk, eggs and meat as possible.
However, in the booklet released by ICMR, it has been clearly stated that grains contribute 50 to 70% of the total energy per day. Pulses, meat, poultry and fish together contribute 6 to 9% of the total daily energy intake. According to experts, exercise must be done every day.
Guidelines for children
According to the guidelines, a large part of children are becoming victims of malnutrition. In many states, most of the children are suffering from overweight, obesity and diabetes. Research has revealed that eating unhealthy food, excessive fat, sugar and salt has a bad effect on health.
How should your dinner plate be?
A balanced diet should not contain more than 45 percent calories. In this, 15 percent of calories should be obtained from pulses, beans and meat. In the report, it is advised to eat as much vegetables, fruits and green leaves as possible. The second major part is of grains and millets. One should eat pulses, non-veg, eggs, dry fruits and oilseeds and milk.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.
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