ICMR-NIN'S Dietary Guidelines for Indians REVISED AFTER 13 YEARS, Guiding Healthier Living!

?? SETTING THE STAGE: THE IMPORTANCE OF BALANCED NUTRITION

In my previous post, I emphasized the paramount importance of balanced nutrition, stressing its critical role in sustaining health and well-being, along with the importance of adhering to country-specific nutrition guidelines. The translation of these guidelines into actionable steps necessitates concerted efforts from governmental and non-governmental organizations, as well as the academic community, to ensure widespread dissemination and implementation.

?? UNVEILING THE GUIDE: ICMR-NIN'S LATEST DIETARY GUIDELINES

The recent release of 17 dietary guidelines by ICMR-NIN reinforces this notion even more emphatically. These guidelines, unveiled on May 7, 2024, accentuate the indispensable role of nutrition from conception to old age. They advocate for a balanced diet to foster optimal growth, development, and disease prevention, particularly targeting Diet-Related Non-Communicable Diseases (DR-NCDs).

?? INDIA’S NUTRITIONAL LANDSCAPE: A COMPLEX MOSAIC OF CHALLENGES

India grapples with a multifaceted nutrition landscape, characterized by both undernutrition and overnutrition prevailing within communities, and often within the same households. Estimates indicate that 56.4% of India's total disease burden arises from unhealthy dietary habits.

The increased consumption of High Fat, Sugar, and Salt (HFSS) foods, driven by their unique taste, high palatability, widespread availability, and low cost compared to healthier options, combined with decreased physical activity and limited access to diverse foods, exacerbates micronutrient deficiencies and overweight/ obesity issues. This highlights the urgent need to address nutritional imbalances to safeguard public health effectively.

?? THE ICMR-NIN ‘MY PLATE FOR THE DAY’: A PALETTE OF HEALTH

The ICMR-NIN plate serves as a pragmatic tool, recommending an adequate intake of a variety of nutrient-rich foods from a minimum of 5-7 food groups (out of the total of 10 food groups) on a daily basis. Additionally, foods from the remaining food groups should be consumed at least two to three times a week.

For infants and children, the guideline mentions that a MDD (Minimal Dietary Diversity) intake would be when at least the following 5 food groups are included everyday:

• Cereals/Millets
• Pulses/Egg/Meat
• Nuts & Oil Seeds
• Breast Milk/Milk & Milk Products
• Vegetable/ GLV & Fruits

Half of the plate should comprise vegetables, green leafy vegetables, roots and tubers, and fruits. The remaining half is divided into quarters for cereals and millets (with at least 50% whole grain), pulses, flesh foods (preferably lean cuts), eggs, nuts, oilseeds, and unsweetened/unflavored low-fat dairy. It also emphasizes the inclusion of spices like turmeric, cumin, ginger, garlic, cinnamon, pepper, and cloves, rich in antioxidants and integral to a balanced diet.

?? BREAKDOWN OF NUTRIENTS: THE NUTRIENT EQUATION

The breakdown of recommended macronutrient intake suggests 50-55% of total calories from carbohydrates, 10-15% from proteins, and 20-30% from dietary fats. Nutrient requirements and the quantity of foods needed to meet them vary with age, gender, physiological status, and physical activity levels.

Additionally, the guidelines advocate limiting sugar intake to not more than 20-25 grams per day (4-5 teaspoons) or <5% TEI/day, salt to no more than 5 grams per day (including visible and invisible salt, equivalent to 1 teaspoon), and fats and oils to not more than 27 grams per day (equivalent to 2 tablespoons). Adequate water intake of 2 liters per day and exposure to sunlight for vitamin D synthesis are also recommended.

Furthermore, the guidelines stress moderation in the intake of added sugar, fat, and salt, particularly in the form of High-fat, sugar, salt foods (HFSS) and Ultra-Processed Foods (UPFs).

?? OTHER KEY POINTS COVERED IN THE GUIDELINES

The guidelines also emphasize exclusive breastfeeding of infants for the first 6 months (excluding even water), inclusion of microgreens in the diet, limiting screen time, ensuring adequate sleep, engaging in physical activities, maintaining personal hygiene, selecting safe foods, adopting appropriate cooking methods, choosing suitable cookware and implementing proper storage procedures, staying hydrated using the correct methods, making informed choices by carefully reading product labels, sample diet charts and much more.

?? IMPORTANCE OF DIETARY GUIDELINES AND ACTIONS NEEDED FOR MASS ADOPTION

Dietary guidelines play a pivotal role in guiding individuals toward healthier dietary choices. Effective dissemination strategies, education, and support are crucial to ensuring that the masses are well-informed and empowered to make healthier dietary choices.

?? EMPOWERING THE PUBLIC As nutritionists and dietitians, we play a vital role in bridging the gap between guidelines and public adoption. We can empower individuals to embrace balanced nutrition by providing personalized guidance, education, and support. We can educate consumers on reading food labels, identifying ingredients and misleading claims, and making healthier choices. Encouraging swaps from unhealthy options to healthier alternatives, like substituting high-calorie, highly refined foods with nutrient-rich salads and sprouts, represents a proactive step toward improved nutrition.

?? CONCLUSION Together, let's embrace the ICMR-NIN guidelines as a roadmap to better health through balanced nutrition. By incorporating a variety of nutrient-rich foods into our daily meals and being mindful of our macronutrient intake, we can pave the way for a healthier future.

Remember, small changes in our diet can lead to significant improvements in our overall health and well-being!

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