15 Dietary Guidelines For Indians Issued By ICMR You Must Incorporate In Your Routine!
Health
Published on: 14-May-2024
10 min read
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Anvesha Chowdhury
15 Dietary Guidelines For Indians Issued By ICMR You Must Incorporate In Your Routine!
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Gone are the days of conflicting nutritional advice! The Indian Council of Medical Research (ICMR) has released a fresh set of dietary guidelines for Indians for 2024, packed with valuable insights to empower you on your health journey. The Indian Council of Medical Research (ICMR) has long been at the forefront of improving public health in India, and these updated ICMR dietary guidelines for 2024 focus on promoting a balanced and sustainable approach to eating that is tailored to the specific needs of the Indian population.
With a growing concern about non-communicable diseases like diabetes and heart disease, the ICMR emphasises the importance of a wholesome diet. One key message stands out: avoid protein supplements. Instead, the guidelines advocate for obtaining protein from a variety of natural food sources like pulses, legumes, and lean meats.
Curious to know what other words of dietary wisdom the ICMR has to offer? This blog dives deep into the 15 dietary guidelines for Indians outlined by this esteemed organisation. We'll explore practical tips for incorporating these guidelines into your daily routine, making healthy eating achievable and enjoyable. So, let's explore the 2024 ICMR dietary guidelines for Indians.
Table Of Contents
1. What Are The ICMR Dietary Guidelines 2024?
2. Why Should You Avoid Protein Supplements According To ICMR Dietary Guidelines For Indians?
3. Dietitian’s Recommendation
4. The Final Say
5. FAQs
6. References
What Are The ICMR Dietary Guidelines 2024?
Every year, ICMR issues certain dietary guidelines for Indians, including the eating well guidelines, to maintain an ideal lifestyle. ICMR dietary guidelines for 2024 that you must take under consideration are:
1. Eat A Variety Of Fruits To Ensure A Balanced Diet
The nutrients we get from food play an essential role in the growth and development of the body, maintaining body functions and keeping the body healthy. Therefore, nutritious foods are needed to support life and work. Our food should provide all the necessary nutrients in the required quantities. The need for essential nutrients varies with age, gender, body composition, and physical activity. Eating less during some critical periods of life, such as infancy, childhood, adolescence, pregnancy, and breastfeeding, and overeating during old age can be dangerous.
Carbohydrates, fats, and proteins are macronutrients that should be consumed in moderation. Vitamins and minerals constitute micronutrients and should be taken in small amounts. These nutrients are essential for the body's physical and biochemical processes to take in, absorb, and utilise food to maintain health and function. A healthy diet should provide approximately 50-60% of all calories from carbohydrates, preferably complex carbohydrates, 10-15% from protein, and 20-30% from fats.
A healthy diet should also provide other nutrients that benefit health, such as dietary fibre, antioxidants, and phytochemicals. Antioxidants such as vitamins C and E, beta-carotene, riboflavin, and selenium protect the body from free radical damage. Spices like ginger, turmeric, garlic, cumin, and cloves are rich in antioxidants. Polyphenols, flavonoids, and other phytochemicals also protect against oxidative damage.
2. Ensure The Provision Of Extra Food And Healthcare During Pregnancy And Lactation
Pregnancy is a physiological process, and additional food is needed to restore body weight (10-12 kg) and the weight of the newborn (about 3 kg). A healthy diet during pregnancy should include an additional 350 calories and 0.5 grams of protein during the first trimester, 6.9 grams during the second trimester, and 22.7 grams during the third trimester.
Taking folic acid during pregnancy may minimise the risk of congenital malformations and increase birth weight. The mother and the developing fetus need iron to meet the needs of erythropoiesis (production of red blood cells). During pregnancy and breastfeeding, calcium is essential for bone and tooth formation in children, the production of calcium-rich breast milk, and the prevention of osteoporosis in the mother. Likewise, taking iodine improves the health of the fetus and newborn. Vitamin A is necessary during breastfeeding to improve the survival of the baby. In addition, breastfeeding mothers also need nutrients such as vitamins B12 and C.
3. Ensure Exclusive Breastfeeding For The First Six Months And Continue Breastfeeding For Two Years
The Indian Council of Medical Research (ICMR) strongly emphasises the importance of breastfeeding in its 2024 dietary guidelines for Indians. They recommend following the World Health Organization's (WHO) guidelines: exclusive breastfeeding for the first six months of an infant's life, followed by continued breastfeeding along with appropriate complementary foods up to the age of two years or beyond.
Exclusive breastfeeding means providing only breast milk, with no water, formula, or other liquids (except for medications or vitamins prescribed by a healthcare professional). Breast milk is perfectly suited to meet all the nutritional needs of a baby in the first six months, and it provides essential antibodies that help protect them from infections.
Continued breastfeeding after six months offers numerous benefits for both mother and baby. It can support healthy weight management for the mother while providing the baby with ongoing immune support and essential nutrients.
4. Start Feeding Homemade Semi-solid Complementary Foods To The Infant Soon After Six Months Of Age
Around 6 months of age, your baby's nutritional needs evolve, and breast milk or formula alone might not be sufficient. As per the latest ICMR dietary guidelines 2024, the focus is on providing a balanced and nutritious diet that complements your baby's existing milk intake. Here's where incorporating homemade semi-solid foods shines! These can be easily prepared using age-appropriate techniques like mashing, steaming, or pureeing. The ICMR emphasises the importance of utilising locally available and culturally appropriate options.
Consider incorporating millets like jowar (sorghum), bajra (pearl millet), or ragi (finger millet) into your baby's diet. These are packed with essential nutrients like iron and zinc, which are crucial for healthy growth and development. You can prepare simple khichdi (a porridge) with these millets and add well-mashed vegetables like carrots, spinach, or pumpkin for added vitamins and minerals.
5. Ensure Adequate And Appropriate Diets For Children And Adolescents
The dietary guidelines for Indians emphasise the importance of adequate and appropriate diets for children and adolescents. This is crucial as these are periods of rapid growth and development, laying the foundation for lifelong health.
The focus should be on nutrient-rich foods that support healthy growth and disease prevention. Calcium is a key player, and the guidelines recommend exceeding the standard intake for this age group. Milk and dairy products are excellent sources, but plant-based options like foxtail millet (Ragi) and sesame seeds (til) can also contribute.
A balanced diet rich in vegetables, fruits, and whole grains provides a full spectrum of essential vitamins and minerals. Healthy fats from cooking oils (in moderation) are vital for brain development. Limiting salt intake is important, especially for children with a family history of high blood pressure.
6. Eat Plenty Of Vegetables And Legumes
Fresh vegetables and fruits are rich in micro and macronutrients. These micronutrients are minerals (such as iron and calcium) and vitamins (such as vitamin C, folate, B complex vitamins, and carotenoids), while macronutrients are complex carbohydrates/fibre. They are rich in iron, calcium, vitamin C, folate, carotenoids (precursors of vitamin A), and phytochemicals. While some vegetables and fruits are low in calories, others, such as sweet potatoes and bananas, are rich in starch and can provide more energy.
7. Choose Different Types Of Nuts And Seeds To Obtain Essential Fatty Acids
Incorporating a variety of nuts and seeds into your diet can provide essential fatty acids, such as omega-3s and omega-6s. Fats also help improve texture, flavour, and taste and enhance the flavour of dishes. Fats and essential fatty acids (linolenic acid n-6 and alpha-linolenic acid n-3) are necessary to meet specific nutritional needs. For this, you can eat walnuts, chia seeds, almonds, pumpkin seeds, flaxseeds, etc., to reap the benefits of omega fatty acids in improving cardiovascular health and nutrient absorption.
8. Adopt A Healthy Lifestyle To Prevent Being Overweight
There needs to be a clear definition of ideal or desired weight. A simple, quantitative measurement is by following the weight chart according to height or by determining the weight-to-height ratio, which estimates total weight and is related to body fat percentage. The most used ratio is BMI. It is calculated by dividing weight in kilograms by the square of height in meters [BMI = weight in kilograms * 2 (height in m)]. The World Health Organization determines weight by height, which helps classify people as usual (ideal), malnourished, overweight, or obese.
Slow and steady weight gain is recommended in the dietary guidelines for Indians. Eat small, frequent meals and reduce your intake of salt, fatty foods, processed foods, soft drinks, and alcohol. Eat simple carbohydrates, low glycemic index foods, and high-fibre foods. Increase your intake of fruits, vegetables, legumes, whole grains, and nuts and reduce fat intake and switch from saturated to unsaturated fats.
9. Exercise Regularly And Be Physically Active To Maintain Good Health
You should participate in at least 45 minutes of physical activity at least five days a week. This level of physical activity may reduce the risk of diseases. Experts recommend engaging in any kind of physical activity for at least an hour/a day for at least five days a week to lose weight. A healthy eating plan should also be followed, and food intake should be minimised.
10. Restrict The Intake Of Salt
The daily intake of salt for the Indian population is 5gm per day, which has been increased to 10gm/day due to changes in eating habits. Salt is an essential part of food and enhances its flavour. All foods contain sodium but added salt (40% sodium, 60% chloride) is our diet's primary sodium source. Sodium generally plays a role in maintaining water balance. It also plays a vital role in the electrophysiological activity of cells. Despite minimal sodium intake, people have a robust immune system that can control blood pressure. Sodium is absorbed quickly from the intestines, and a good balance is achieved when consumed slightly above the required amount.
We all know the importance of sodium in our diet, but everything comes with pros and cons and same with the salt. High intake of salt on regular basis can trigger hypertension and cardiovascular issues, malabsorption of calcium in the body and kidney issues so make sure to consume salt in moderation for a healthier body and heart.
11. Consume Clean and Safe Foods
According to current ICMR dietary guidelines for Indians, ensuring the cleanliness and safety of the foods we consume is paramount for maintaining good health. Microorganisms such as bacteria and moulds, along with their by-products, can compromise food safety. Natural enzymes in food and external factors like insects, rodents, pollutants, and chemical residues can affect food quality. It's essential to choose foods from reliable sources, ensuring freshness and quality. Look for quality assurance certifications like AGMARK for products like honey and ghee. When buying packaged foods, always check the expiration date.
Washing fruits and vegetables thoroughly before consumption and storing raw and cooked foods appropriately are essential practices for preventing contamination and foodborne illnesses. Keeping personal hygiene and cleanliness in the kitchen area as well as where food is stored is also important. Make sure you only use clean utensils when cooking or eating so that the food remains safe for consumption.
12. Adopt Appropriate Cooking And Pre-cooking Methods
To ensure food safety and nutritional integrity, it's crucial to adopt suitable cooking and pre-cooking methods. Avoid falling for food trends and misconceptions. Refrain from washing rice excessively before cooking, as this may strip away essential nutrients. Similarly, avoid washing vegetables after cutting them, as it can lead to nutrient loss.
When storing cut vegetables in water, do so for a short duration to preserve their freshness. Use the right amount of water when cooking and opt for cooking methods such as steaming or baking over frying or roasting to retain nutrients. Encourage the consumption of sprouted and fermented foods for added health benefits. Avoid using baking soda when cooking beans and vegetables, as it can affect their texture and nutritional value. Lastly, refrain from reusing cooking oil to prevent the formation of harmful compounds.
13. Drink An Adequate Amount Of Water For Better Hydration
Water is a vital nutrient and constitutes about 70% of our body weight, playing a crucial role in bodily functions. It is integral to blood and other essential bodily fluids, aiding in waste removal and temperature regulation. The body constantly loses water through urine, sweat, and faeces, necessitating regular replenishment with clean water.
Ideally, a healthy individual should consume around eight glasses (2 litres) of water daily, with increased needs during hot weather and physical activity due to increased sweat loss. Ensure adequate hydration by meeting daily water requirements and maintaining a balanced diet. When in doubt about water safety, opt for boiled water and include pasteurised milk and fresh fruit juices in your daily intake. Choose tea over coffee and limit alcohol consumption to maintain overall health and hydration levels.
14. Control The Consumption Of Ultra-Processed Foods
The ICMR's 2024 dietary guidelines emphasise reducing consumption of ultra-processed foods. These are ready-to-eat or instant items that undergo extensive industrial processing. They're often high in unhealthy fats, added sugars, and sodium, while lacking essential nutrients like fibre and vitamins. Excessive intake has been linked to obesity, heart disease, and type 2 diabetes.
The ICMR recommends incorporating fresh, whole foods like fruits, vegetables, whole grains, pulses, and lean proteins. These options provide a wealth of nutrients and fibre, promoting overall health and well-being. By making small swaps and prioritising whole foods, you can take control of your diet and optimise your health according to the latest dietary guidelines for Indians.
15. Include Nutrient-rich Foods In The Diets For Senior Citizens
In India, older adults constitute approximately increases to 100 million (Census, 2011); with older men (8.2% and older women 9%) and this proportion will increase to 323 million by 2050, constituting 20% of total population.
According to the dietary guidelines for Indians, daily fat intake should not exceed 20 grams and ghee, cream, refined oil, and coconut oil should be avoided. Protein-rich foods such as legumes, ready milk, and egg whites should be prioritised in the diets for older adults.
NOTE: The year 2011 saw the most recent census. The next was scheduled for 2021, but the COVID-19 outbreak in India caused it to be postponed. The general election of 2024 will be followed by the next census.
There are many nutritional deficiencies in older adults. Therefore, older people need nutritious foods containing calcium, micronutrients, and fibre. In addition to grains and legumes, they need milk and dairy products and vegetables and fruits daily to provide fibre, micronutrients, and antioxidants. Making these foods a part of your diet can improve digestion and bowel function. These foods should be eaten in divided portions in a day, while avoiding fried, salty, and spicy foods.
16. Read Food Labels To Make Informed And Healthy Food Choices
Food labels can be a powerful tool, but it's crucial to understand how to interpret the information they provide.
One key message from the ICMR is to be aware of portion sizes. While labels might mention a recommended daily value (RDV) percentage, this is often based on a standard serving size. The ICMR emphasises verifying the actual serving size listed on the label (e.g., per 100g or per cup) to understand the true nutrient content for the amount you consume. This can help you avoid unknowingly exceeding your daily intake of calories, sugar, or unhealthy fats.
ICMR also suggests scrutinising the ingredient list. According to their guidelines, ingredients are listed in descending order of quantity. This means that ingredients with the highest amounts appear first. By paying close attention to the ingredient list, you can identify hidden sources of sugars, fats, and additives that might not be readily apparent from the front of the package.
Why Should You Avoid Protein Supplements According To ICMR Dietary Guidelines For Indians?
ICMR advises against protein supplements due to potential risks of excessive nutrient intake, possible contamination, and lack of regulation. Let us have a look at the scientific rationale behind it:
Regular Consumption Of Protein Powder Is Harmful | In its new nutritional guidelines, the Indian Council of Medical Research (ICMR) has advised against "regular" consumption of protein supplements (or protein powders). Protein powder may contain additives such as added sugar and low-calorie sweeteners, so it is not recommended. |
Amino Acids May Increase The Risk Of Some Non-Communicable Diseases | Protein powder is usually made from eggs, milk cheese, or whey, a by-product of cheese. It can also be made from plant products such as soybeans, peas, and rice. ICMR, in its revised dietary guidelines for Indians (DGI), states that whey protein is rich in branched-chain amino acids (BCAA). Additionally, based on recent evidence, ICMR warns that branched-chain amino acids may increase the risk of some non-communicable diseases (NCDs). |
Protein Consumption Must Be Lower Than What Is Usually Taken | Athletes consume a lot of protein, mostly in the form of protein powder and shakes. According to ICMR, protein requirement is lower than usually believed. In fact, according to the guidelines, research results show that a high-protein diet is associated with only a slight increase in muscle mass and size over the long term in healthy adults (RET). |
Too Much Protein Has Harmful Effects | ICMR warns that eating too much protein for a long time can lead to harmful effects such as bone loss and kidney damage. The guide also explains that if a non-vegetarian eats a healthy diet, all their amino acid needs can be easily met. For vegetarians, cereal combination of legumes in a ratio of 3:1 or replacing the recommended 30 g of legumes with 80 g of meat per day (for non-vegetarians) improves protein quality and meets people's needs. |
Dietitian's Recommendation
Vary your meals with protein-rich foods such as lean meats, legumes, dairy products, and plenty of fruits and vegetables. Cut out sugar and saturated fat, stay hydrated, and ensure you get enough protein throughout the day by eating more protein. Increase diversity and harmony for health.
Dt. Akshata Gandevikar
The Final Say
Protein is a vital nutrient that plays multiple roles in supporting overall health and well-being. ICMR's 2024 dietary guidelines for Indians emphasise the importance of including adequate and nutritious protein sources in the Indian diet. By following these recommendations, people can follow a healthy diet and live a healthier, more productive life. So, let us accept ICMR's dietary guidelines and encourage ourselves to make informed choices when consuming protein- and nutrient-rich foods.
FAQs
1. How many food groups are suggested by ICMR?
There are five food groups suggested by ICMR, which are:
Cereals, grains and sugar
Pulses and legumes
Milk and meat products
Fruits and vegetables
Fats and Sugar
2. What are dietary intake requirements?
Dietary intake requirements refer to the specific amounts of essential nutrients, vitamins, minerals, and other substances that individuals need to consume daily to maintain optimal health and function. These requirements vary based on factors such as age, gender, activity level, and health status.
3. What are the 5 main dietary guidelines?
5 main dietary guidelines issued by ICMR are:
Avoid excess sugar
Avoid too much salt or sodium intake
Maintain ideal body weight
Avoid too much fat, saturated fat, and cholesterol
Eat a variety of foods rich in vitamins, minerals, starch and fibre
References
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