Summarised and broke down the ICMR guidelines
1.Eat a variety of foods to ensure a balanced diet
2.Ensure provision of extra food and healthcare during pregnancy and lactation
3.Ensure exclusive breastfeeding for the first six months and continue breastfeeding till two years and beyond
4.Start feeding homemade semi-solid complementary foods to the infant soon after six months of age
5.Ensure adequate and appropriate diets for children and adolescents both in health and sickness
6.Eat plenty of vegetables and legumes
7.Use oils/fats in moderation; choose a variety of oil seeds, nuts, nutricereals and legumes to meet daily needs of fats and essential fatty acids (EFA)
8.Obtain good quality proteins and essential amino acids (EAA) through appropriate combination of foods and avoid protein supplements to build muscle mass
- [ ] Avoid protein supplements as first choice
- [ ] Many have contaminants and not accurate information about contents
- [ ] Balance of unnecessary amino acids higher in many proteins
- [ ] Consuming high levels of protein more than 1.6 gms per kg is more than enough for a normal person
- [ ] Eating more protein than this without adequate exercise and rest does not increase muscle mass as promoted.
- [ ] Muscle building and atheletes require more and under expert guidance.
9.Adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity
10.Be physically active and exercise regularly to maintain good health
11.Restrict salt intake
12.Consume safe and clean foods
13.Adopt appropriate pre-cooking and cooking methods
14.Drink adequate quantity of water
15.Minimize the consumption of high fat, sugar, salt (HFSS) and ultra-processed foods (UPFs)
16.Include nutrient-rich foods in the diets of the elderly for health and wellness
17.Read information on food labels to make informed and healthy food choice
Dr. Hemalatha R MBBS, MD, FNAMS, FIUNS, FTAS
Director, ICMR-National Institute of Nutrition President, Nutrition Society of India (NSI) Executive Council Member, FANS. Chairperson, National Committee for International Union of Nutritional Sciences, INSA