A Comprehensive Guide to Healthy Eating
The Dietary Guidelines for Indians (DGIs) have been meticulously crafted by a team of experts led by Dr. Hemalatha R, Director of ICMR-NIN, and have undergone rigorous scientific review. These guidelines aim to provide individuals with the knowledge and tools necessary to make informed dietary choices that promote optimal health and prevent chronic diseases.
The DGIs emphasize the importance of a balanced diet rich in essential nutrients. They recommend limiting salt intake, using oils and fats in moderation, engaging in regular physical activity, minimizing sugar and ultra-processed foods, and adopting a healthy lifestyle to prevent obesity. Additionally, the guidelines encourage individuals to read food labels carefully to make informed and healthy choices.
The DGIs recognize the significant changes in dietary habits that have occurred in India over recent decades. These changes have contributed to an increase in the prevalence of non-communicable diseases (NCDs) such as obesity and diabetes, while undernutrition continues to be a persistent problem.
The guidelines highlight the importance of ensuring the availability, accessibility, and affordability of nutrient-rich foods while promoting the consumption of diverse foods. They provide evidence-based information to facilitate the attainment of the goals outlined in the National Nutrition Policy.
Dr. Rajiv Bahl, Director General of ICMR, emphasizes the relevance of these guidelines to the changing food scenario in India. He highlights the inclusion of practical messages and suggestions on handling food safety, choosing minimally processed foods, understanding food labels, and engaging in physical activity.
The DGIs also address the growing concern of NCDs in India, noting that 34% of children between 5-9 years of age suffer from high triglycerides. To address this issue, the guidelines recommend a balanced diet that provides not more than 45% calories from cereals and millets, up to 15% calories from pulses, beans, and meat, and the remaining calories from nuts, vegetables, fruits, and milk.
The guidelines acknowledge the limited availability and high cost of pulses and meat, which can lead to a reliance on cereals and a subsequent deficiency in essential macronutrients and micronutrients. This deficiency can disrupt metabolism and increase the risk of insulin resistance and associated disorders from a young age.
By following the Dietary Guidelines for Indians, individuals can make informed dietary choices that promote optimal health, prevent chronic diseases, and contribute to a healthier and more vibrant India.