A 2024 research by the National Institute of Nutrition, reveals that 56 Per cent of Indians are suffering from diet-related chronic diseases. 

In India, there has been an upsurge in overweight and obesity. Besides, there is a substantial rise of non-communicable disease, diabetes and hypertension in children as well. The experts are concerned over the food choices people are making nowadays that are pushing them towards becoming unwell. The upsurge in consumption of highly processed foods laden with sugars and fats coupled with limited physical activity leads to obesity and other chronic diseases. 

 

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The research indicates that unhealthy, highly processed, high-fat sugar, and salt have become more affordable and accessible than ever. Aggressive advertising and marketing of these unhealthy foods through different media have influenced dietary preferences among both children and adults. This has led to detrimental long-term effects. These faulty dietary patterns contribute to deficiencies in iron and folic acid resulting in anemia and other conditions. 

 

Is Your Diet Truly Healthy?

The Dietary Guidelines for Indians as cited in the National Institute of Nutrition, have been drafted by a multidisciplinary committee of experts led by Dr. Hemalatha R, Director, ICMR-National Institute of Nutrition. The guidelines cite the need for adequate intake of essential nutrients through a well-formulated balanced diet to maintain good health. 

A balanced diet fulfills all nutritional needs of the body. There is no single food which can provide all necessary nutrients and hence, these need to be provided through a judicious choice of variety of foods. Such diets also provide a host of other bioactive substances and photo-nutrients. Thus, it exerts a positive impact on health. 
A healthy diet also shields you from chronic diseases like heart disease, diabetes, and even certain types of cancer. The secret? Variety and balance.

A well-rounded diet combines different types of food, such as:

• Staples: Whole grains like wheat, rice, or starchy roots like potatoes and yams.
• Legumes: Power-packed lentils, beans, and peas.
• Fruits and vegetables: Nature’s rainbow of vitamins, minerals, and fiber.
• Animal-based foods: Protein-rich options like meat, fish, eggs, and dairy.

What’s interesting? The core principles of a healthy diet remain consistent, no matter your age or health goals. By focusing on balanced meals and mindful choices, you can create a dietary pattern that nourishes your body, promotes longevity, and supports your well-being at every step of life.

 

Understanding Healthy Eating Patterns

It’s easy to feel overwhelmed by the constant barrage of conflicting nutrition advice. One day, carbs are the villains of your plate, and the next, they're your ultimate allies. Fats? One minute they're in your corner, and the next, they seem to be causing all sorts of trouble. Let’s cut through the chaos and transform healthy eating into something simple, sustainable, and downright enjoyable. 

The National Institute of Nutrition suggests the ‘My Plate of The Day’ concept to source micronutrients and macronutrients from a minimum of eight food groups—vegetables, fruits, green leafy veggies, roots, and tubers forming essentially half the plate of recommended foods per day. The other major portion is occupied by cereals, millets, pulses, flesh foods, eggs, nuts, oil seeds, and milk/curd. 

• Cereal intake should account for 45 per cent of total energy intake. 
• Pulses, eggs, and animal foods should contribute 14-15 per cent of total energy. 
• Fats should make up less than 30 per cent of total energy, while oils, seeds, and milk should contribute 8-10 per cent of total energy.

 

Guideline to Ensure A Healthy And Balanced Diet

Here’s the 2024 Dietary Guidelines from the National Institute of Nutrition that promotes healthier eating habits, enhancing nutrition, and preventing lifestyle diseases.

1. Consume less salt: Limit daily salt intake to less than 5 grams to reduce the risk of hypertension and cardiovascular diseases. Instead of sprinkling extra salt on salads, use herbs like mint, coriander, or a dash of lemon juice for flavor. Choose unsalted nuts or low-sodium alternatives for snacks.

2. Say No to snacking: Avoid eating between meals to prevent overeating and allow the digestive system to rest. Instead of reaching for chips mid-afternoon, have a cup of herbal tea to curb cravings. Plan nutrient-dense, satisfying meals that eliminate the need for frequent snacks.

3. Balanced portioning: Transform your meals into a vibrant culinary experience with Buddha bowls. One filled with a rainbow of colorful vegetables like fresh spinach, crispy carrots, earthy beets, and refreshing cucumbers. The other half celebrates wholesome goodness with a hearty mix of fluffy quinoa, protein-packed chickpeas, and savory tofu.  Indian thali-style meals are a wonderful experience! Get your plate with a fresh salad or a flavorful spiced vegetable dish on one side. On the other side, enjoy hearty grains and proteins, like comforting rajma-chawal with kidney beans and rice, or warm bajra khichdi.

4. Restrict Sugar Intake: Transform your baking by swapping out refined sugar for the natural sweetness of powdered dried dates (khajur powder)! It's perfect for enhancing your favorite porridge. When it comes to desserts, indulge in a creamy kulfi made with jaggery and almond milk—it's a delightful alternative to those overly sugary treats. 

5. Avoid ultra-processed foods: Fill half the Plate with vegetables, fruits, green leafy vegetables, roots, and tubers. And, the other half with cereals, millets, pulses, flesh foods, eggs, nuts, oilseeds, and dairy (milk/curd). Cut down on foods high in unhealthy fats, sugar, and salt, such as chips, sugary drinks, packaged biscuits, and instant noodles. Replace soda with fresh coconut water or homemade lemonade. Swap store-bought cookies with homemade snacks like roasted chickpeas or baked sweet potato wedges.

6. Restrict sugar intake: Limit sugar consumption to 20-25 grams per day to prevent obesity and diabetes. Replace sugary breakfast cereals with unsweetened oatmeal topped with fresh fruits. Use jaggery or honey sparingly as a natural sweetener instead of refined sugar.

7. Always choose a healthy option: Opt for wholesome, natural foods over calorie-dense or processed items. Choose whole-grain bread over white bread. Use homemade hummus or yogurt dips instead of processed sauces. Include a boiled egg and a handful of nuts as part of your breakfast. For lunch, have millet roti, spinach curry, dal, and a side of cucumber salad with yogurt.

By following these detailed recommendations, you can adopt a balanced, sustainable approach to eating that aligns with your food habits while addressing nutritional challenges. These guidelines also complement the push for physical activity and mindful eating habits to improve overall well-being​. 

Whether you're a seasoned nutritionist, a passionate health enthusiast, or just someone eager to make better food choices, these practical tips will empower you to create a balanced diet that not only energises your body but also sharpens your mind and lifts your spirits. 

 

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