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The latest Indian Council of Medical Research guidelines focus on optimal nutrition for all age groups including pregnant and lactating women through food. The guidelines introduce 10 different food groups according to dietary habits, cultural practices, and culinary practices. The different food groups like cereals and millets, pulses and legumes, vegetables, fruits, dairy, nuts, and seeds are used to facilitate appropriate decision-making for diet planning. These dietary guidelines emphasise on optimum health for all age group and prevention of metabolic diseases.
There is no single food which contains all macronutrients like carbohydrates, proteins and fats as well as micronutrients like vitamins and minerals. Hence wide variety of food from each food group is required.
Balanced diet is inclusion of diverse foods from each food group in the required quantity. Balanced diet is nutritionally adequate diet which provides variety of nutrients like carbohydrates, proteins, fats, fiber, minerals and vitamins. They all are helpful to perform all body functions like growth and development, maintain health, boost immunity, bone health, good muscle and brain health.
• Focused on inclusion of non-starchy vegetables and leafy vegetables in each meal.
• Take 30 gm fruit in each meal.
• Incorporate pulses and legumes with cereals to get good-quality proteins in diet.
• For getting adequate nutrients and fibers consume at least 50 per cent cereals, other grains and millets
Consuming good fats like nuts, seeds, fatty fish and less use of cooking oil like 25 to 30 gm per day
• Restricting meal frequency to 2-3 meals per day
• Avoiding in-between snacks and consuming healthy beverages like lemon water, soups, buttermilk, coconut water etc.
• Avoid ultra-processed foods and food which is high in saturated fat, salt and sugar.
To achieve balanced diet of 2000 kcal the guidelines recommend eating about 250 g cereals and millets, 85 g pulses and legumes and eggs and meat poultry, 400 g vegetable , 300 ml milk or curd, 100 g fruits, 35 g nuts and seeds, 27 g oil and fats. This plate will provide macronutrients as well as
micronutrients. Millets can be consumed to the extent of 30 to 40 per cent of the total cereals recomended.
Proteins are required for muscle growth and tissue repair. They are also essential for many other functions like making enzymes, hormones, cell membranes. There are 2 types of proteins, good quality or first-class proteins and second-class proteins. Good quality proteins contain all essential amino acids not synthesized by the body. The estimated average requirement of protein (EAR) is 0.66g per kg per day for healthy men and women. In simple form - EAR of 43 g protein/day or RDA of 54g/day for a person weighing 65 kg, regardless of physical activity and gender.
The recommended dietary allowance (RDA) of protein for healthy men and women is 0.83g/kg body weight/day which is required for the normal functioning of the body.
Ideally 10 to 15 per cent energy should come from protein in daily diet.
The major sources of proteins for vegetarians are pulses and legumes, dairy products, soy and soy products, nuts and seeds. In vegetarian diet combination of cereal and pulses with dairy products like curd or buttermilk or paneer in appropriate portion will provide good quality proteins. Combining cereals with pulses in the ratio of 3: 1will improve the quality of protein in meal.
Protein powders are made of eggs, or milk or whey (a byproduct of cheese or paneer) or plant sources like soybeans, peas and rice. Protein powders are not advisable to be consumed on a daily basis as most of protein powders contain added sugars, additives such as artificial flavoring, and non-caloric sweeteners. In some special conditions like in critical illness protein supplements helps to fulfil extra requirements of proteins for faster recovery.
Fats and oils are major source of energy. 1 g fat or oil provides 9 kcal. They contribute to texture, flavor, taste and increases the palatability. Fats helps in feeling of fullness and satisfaction and delay the onset of hunger. Fats and oils are required for absorption of fat-soluble vitamins like vitamin A, D, E, K.
There are 3 types of fatty acids - saturated fatty acids (SFA), monounsaturated fatty acids(MUFA), and polyunsaturated fatty acids (PUFA) . Saturated and monounsaturated fatty acids can be synthesized by our body besides from food. But polyunsaturated fatty acids like omega 6 and omega 3 fatty acids cannot be synthesized in our body. Hence they are called essential fatty acids. Most plant food contains MUFA and PUFA. Omega 6 which is also called Lenoleic acid are found in most of the plant food like cereals, millet and oilseeds but omega 3 is found in pulses, beans, green leafy vegetables and oil seeds like flax seeds , mustard seeds nuts like walnut, chia seeds, soybean and fenugreek seeds and leafy vegetables.
The oil solid at room temperature is called saturated fatty acids. For example, vanaspati, ghee, coconut oil, milk and milk products, butter, palm oil, meat contains saturated fatty acids. High intake of saturated fats provides high-calorie and high fat intake in the body which is not good for heart health. Hence trans-fat in the form of fried food, and bakery food should be avoided.
Cooking oil must be limited to 20-50 g (4 to 10 teaspoon) per person per day depending on the energy requirement which is based on physical activity and physiological status.
Repeated heating of cooking oils and fats should be avoided because reheating of oil, results in oxidation of PUFA, leading to harmful compounds or toxins which may increase the risk of cardiovascular diseases and cancer. At the household level, vegetable oils once used for frying, should be filtered and may be used for curry preparations. But using the same oil for
re-frying should be avoided. Also, such oils should be consumed in a day or two.
Storing used oils for a longer time should be avoided, as the rate of deterioration is high in such oils.
Vegetables are good sources of micronutrients and fibers, vitamins A, C and
E. They enhance immune function and reduce the risk of infections. Micronutrients present in vegetables and fruits help prevent certain chronic diseases like hypertension, heart disease, stroke, Diabetes and cancer.
Fruits and vegetables are sources of phytonutrients like carotenoids alkaloids, terpenoids, flavonoids, phenolica and bioactive peptides which are of significant health benefits. Minerals present in fruits and vegetables like iron, calcium, zinc, magnesium, and potassium are needed for the development and normal functioning of the body. Fruits and vegetables rich in antioxidants, high in fibers and low in calorie prevent obesity. Pre biotics present in various vegetables and fruits helps in good gut health and improving gut flora.
The guidelines recommend introducing micro greens to diet. Micro greens are short tender plants of herbs. They are rich in amino acids, fatty acids, micronutrients, phytochemicals and various bioactive compounds. These are used as functional foods even in microgreens are consumed in small quantity. Microgreens are used to prevent deficiencies and diseases. For example, fenugreek, amaranth, basil, mustard, peas, parsley, coriander, broccoli, celery are used as micro greens.
According to nutritional requirement one must consume 400g of vegetables, in which 100 g of leafy vegetables, 250 g of other vegetables, 50 g roots and tubers and 100 g fruits in a day. One must consume locally available and seasonal fruits and vegetables. Use different color fruits and vegetables for getting wide variety of vitamins and minerals.
About 25 per cent Indians are either overweight or obese. Excess energy intake and less physical activity lead to excess accumulation of fat in the body. Being physically active and following a healthy diet will help reduce abdominal obesity.
It is well known that overeating along with decreased physical activity leads to overweight or obesity. The more influential factors for overweight or obesity are low birth weight or high birth weight (< 2500 g and > 4000 g), obesity during childhood and adolescence, and genetics are more likely to cause overweight/obesity in adulthood.
Women are at higher risk of becoming overweight/ obese around pregnancy and menopause. But dietary behavior and physical activity behavior are more responsible for obesity than genetics.
The other factors for obesity are inadequate and improper sleep habits along with increased hours of screen time (watching television/mobile phones). Being overweight in childhood, adolescence and adulthood, leads to chronic inflammation which increases risk of heart disease, fatty liver, hypertension, Diabetes, certain types of cancers, dyslipidemia, osteoarthritis and psycho-social problems.
One should follow balanced diet to maintain appropriate weight which include all food groups like whole grains and cereals, pulses and legumes, vegetable, fruits and dairy in recommended quantity and must avoid sugar, processed food, ultra-processed food, fruit juices and high fat, sugar and salt food. Guidelines suggest regular physical exercise which includes yoga.
The calorie deficit diet should not be less than 1000kcal / day and should provide all the essential nutrients. Weight loss should be gradual, not more than 500 g per week which is considered safe. A calorie deficit diet must contain 15 per cent of protein from calories. To preserve muscle mass, calories should not be lesser than
500-750 kcal/day.
High fat, sugar, and salt food are those that are prepared with excessive cooking oil or fats or more added sugar and salt. As per World Health Organization recommendation total fat intake should not exceed 30 per cent of total energy for the day. From that 15 per cent of fat will be inherent fat (fat naturally present in foods), which has several health benefits and the remaining 15 per cent of energy may come from visible fat or cooking oil.
High-fat food are deep-fried foods and foods prepared with high quantity oil or fats. Examples include samosa, kachori, savories, puri, desserts, biscuits, cookies, cakes, paraths, and even some curries which contains hidden butter, and cream for taste.
Use of saturated fat is considered excessive when more than 10g/day or 5 per cent of total calories of visible saturated fats (for a 2000 kcal diet per day).
Salt intake above 5g/day is considered to be high which contains> 2g of sodium. More than 5 per cent calories from sugar or 25 g sugar for the day for 2000kcal diet is considered to be high sugar. As calories from sugar are empty calories, it is advisable to eliminate sugar completely from diet.
The use of sugar substitutes like aspartame, saccharin, and sugar alcohol for the long term could lead to obesity, Diabetes, hypertension, and other non-communicable diseases. Sugar substitutes are not recommended for pregnant and lactating women and for children. HFSS foods are calorie-dense and lacking in essential
amino acids, essential fatty acids, and micronutrients, fibers which may cause anemia, and affect cognition, learning ability, memory. Also, it can cause inflammation and adversely affect gut microbiota.
Always check the expiry date or use-by date. Read storage instructions to ensure food is correctly stored. Read ingredients to avoid allergic food items. Check the serving size per packet. Also check the nutritive values according to serving size or per 100 g.
People often consider sugar-free to be low in calories and suited for those who wish to lose weight. But always read ingredients as food may contain fats, refined cereals, hidden sugars like maltitol, fructose, corn syrup, molasses. One should avoid the foods which contains above added ingredients.
Plant based oils don't contain cholesterol. Other oils contain cholesterol. Check for ingredients for cholesterol free claim. Look for trans-fat quantity, saturated fat quantity and cholesterol. Low fat claimed food may be high in refined sugars, refined flours and starch as a thickening agent.
Water plays a vital role in elimination of body waste and regulation of body temperature. The body loses water through sweat, urine and feces.
To fulfil this loss a healthy person needs to drink about 8 glasses (approximately
2 liters) of water including beverages per day. The simplest and most efficient method of rendering water safe is straining and boiling water for 10-15 minutes. The boiling process helps to remove the temporary hardness of water and helps to kill disease-causing organisms. Common salt is a major source of sodium in diet. Common salt is sodium chloride (40 per cent sodium and 60 per cent chloride).
Sodium is essential for nerve conduction and maintaining of water and fluid balance in the body. All food contains sodium. Cereals, pulses, vegetables, milk, animal and sea food are major sources of
sodium. In India, food intake data indicates that average consumption of salt ranges from 3g to 10g /day. Salt requirement is not more than 5g/day which is equivalent to 2 g of sodium.
Sodium is rapidly absorbed from the gastro-intestinal tract and a positive balance can be achieved with intake of not more than 5g salt per day. Intake of excess
salt can harm blood vessels, increase blood pressure and damage bones and the gastrointestinal tract.
Rock salts are of two types - pink salt (sendha namak) and other one is black salt (kala namak). They are easily distinguished by their colour, smell and texture. Pink salt is the purest form of salt while black salt upon storage grows dark. Therefore, irrespective of the variety of salt, their consumption should be limited as they also contain same amount of sodium as table salt.
Avoid processed food such as ketchups, sauces, cheese, butter, salted nuts/ dry fruits, pickles, papad, canned foods as they contain high sodium.
Precooking methods like washing, cutting, grinding, fermentation, germination are the common methods used in Indian cooking. Fermentation and germination improve the digestibility and bioavailability of micronutrients. Sprouting can increase the content of some vitamins. Foods should be washed properly but not repeatedly to remove contaminants like pesticides, residues, particles and other extraneous material. Fruits and vegetables should be washed thoroughly with running water before peeling and cutting the vegetables. Cut fruits and vegetables should be consumed as early as possible as they lose their nutrients if kept for a long time.
Cut fruits and vegetables should not be soaked in water as water soluble vitamins and minerals tend to get lost.
Store raw and cooked food separately. Wash hands with soap and water before touching food. Always clean utensils like knives and chopping boards prior to use. Refrigerate perishable food items. Consume cooked foods within 4-6 hours of preparation. Avoid repeatedly reheating of cooked and stored foods as it destroys nutrients of foods.
Pre-packaged foods should have certifications marks of good quality and purity. Like AGMARK on some products like oil, spices, atta, honey etc and ISI mark on additives like food colours and bottled drinking water.
Boiling and pressure cooking are healthier way of cooking. These methods improve nutritional quality of pulses. These methods allow pulses to be easily digestible and absorbable. Steaming is the best cooking method to increase the level of antioxidants and polyphenols in vegetables and greens than leaching.
There is a loss of major and minor nutrients due to high temperature in the frying process. If used often, the main disadvantage is that increases oil and fat consumption and increase the risk of metabolic diseases like obesity, Type 2 Diabetes, blood pressure, dyslipidemia, etc. Shallow frying is more harmful than deep frying. Shallow frying causes fats and oils to degrade significantly when combined with high temperature and the rate of polymeric triglycerides generation is higher in shallow frying. Stir frying is a healthy method of cooking. It involves cooking of cut pieces with a little oil at high temperature while constantly stirring. It prevents nutrient loss like B vitamins antioxidants and fat-soluble vitamins. Air frying significantly decreases the use of excess oil which is helpful in prevention of weight gain and obesity.
Microwave cooking preserves most of the nutrients like protein, vitamins, and minerals. It is preferable to use glass or microwave-safe ceramic vessels and to avoid plastic vessels. Roasting is a high-
temperature method where food is heated at 150-300 degree C which results in lower cooking loss.
Earthen pots are one of the safest cookware. They keep the food nutritionally intact and they are environment friendly.
Metals like aluminum, iron, brass, and copper can enter the food while cooking or storage of food. Storing acidic foods like pickles, chutneys, sambar, sauces in these metals makes food unsafe. Stainless steel cookware is one of the safest cookware for cooking and store of food. Non stick cookware is coated with Polytetrafluoroethylene (PTEF). They are not safe if they are heated more than 170 degree C temperature. The usage and cleaning instructions should be strictly followed and they should be discarded when the coating is damaged.
Rutuja Mahajan is a Registered Dietitian and Senior Clinical Nutritionist at Chellaram Hospital
