It emphasises prioritising whole grains, adequate protein intake, limited fat consumption and daily physical activity
Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) jointly released a New Dietary Guideline for Indians on 7 May 2024. The comprehensive set of 17 dietary guidelines is aimed at reducing the burden of non-communicable diseases (NCDs) such as obesity, diabetes, stroke and coronary heart disease (CHD) in the Indian population. According to NIN, under the apex health research body, about 56.4% of the total diseases in India are due to unhealthy dietary habits. They also Stated that having a healthy diet and physical activity can lower the risk of CHD, hypertension (high blood pressure) and type 2 diabetes mellitus by up to 80%. The burden of NCDs and resultant mortality is expected to increase unless massive efforts are made to prevent and control NCDs and their risk factors.
The dietary guidelines for Indians (DGIs), developed by a team led by the director of NIN, Dr. Hemlata R, are evidence-based food and lifestyle-related recommendations. They are logical, sustainable, easy to follow by Indians and provide long-term solutions for fighting against malnutrition and having a healthy life. These guidelines are practical approaches for ensuring diet diversity to meet the requirements of essential nutrients among people of all age groups across the country. Following are some of the important and key takeaways from the DGIs:
General lifestyle
To ensure a balanced diet, it is crucial to include foods from all food groups, selecting a variety that is appropriate for age, gender, physiological status and physical activity level. At least 50% of cereals consumed should be whole grains and millets, which are minimally polished to provide adequate nutrients. However, cereals should account for no more than 45% of the total caloric intake. Pulses, eggs and meat should contribute 14-15% of the calories, supplying good quality proteins and essential amino acids through natural food combinations. Avoid protein supplements for muscle mass building, as they are unnecessary if a balanced diet is maintained. Fat intake should be limited to 30% of total calories, with essential fatty acids obtained from nuts, oilseeds, milk products and seafood, which should collectively provide 10% of daily caloric intake. Include non-starchy fresh vegetables, green leafy vegetables and at least 30 grams of fruits in every meal. Vegetarians should consume n-3 PUFA-rich foods like flax and chia seeds to meet their B12 and n-3 PUFA needs. High-fat, high-sugar and high-salt (HFSS) foods should be avoided. Adults should engage in a minimum of 30-45 minutes of physical activity daily, while children should aim for 60 minutes.
During pregnancy and lactation, maintaining healthy dietary habits and an active lifestyle is essential. Infants should be exclusively breastfed for the first six months, with no additional feeds, not even water. Lactating mothers should continue breastfeeding even if they have any disease unless advised otherwise by a medical professional.
For cooking and food storage, air-fryers and granite-coated utensils (without Teflon) are preferable. Earthen pots are the safest cookware as they are eco-friendly, require less oil and preserve nutrition. Avoid using non-stick pans at temperatures above 170 degrees and discard any damaged or broken non-stick cookware. Acidic foods should not be stored in aluminium, iron, or unlined brass/copper containers to avoid chemical reactions that could contaminate the food.
The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) unveiled new dietary guidelines on May 7, 2024, to combat the rising tide of non-communicable diseases (NCDs) in India. These guidelines aim to address the unhealthy dietary habits contributing to 56.4% of the country’s disease burden. Evidence suggests that a healthy diet and regular physical activity can significantly reduce the risk of conditions like coronary heart disease, hypertension and type 2 diabetes by up to 80%.
The guidelines, crafted under the leadership of Dr Hemlata R, provide practical, sustainable and culturally appropriate recommendations to ensure a diverse diet that meets the nutritional needs of Indians of all ages. Key recommendations include balancing food groups, prioritising whole grains and millets, ensuring adequate protein intake through natural foods, limiting fats to 30% of daily calories and including a variety of vegetables and fruits in each meal. The guidelines also emphasise avoiding high-fat, high-sugar and high-salt foods and promoting daily physical activity-30-45 minutes for adults and 60 minutes for children.
Special considerations are given to pregnant and lactating women, advocating for exclusive breastfeeding for infants during the first six months. Additionally, safe cooking and food storage practices are recommended, such as using air-fryers, granite-coated utensils and earthen pots to preserve nutrition and avoid chemical contamination.
(The writer is a Consultant Celiac Dietician at AIIMS Delhi; views are personal)
