ICMR-NIN Nutrition Advice:
Amidst the vast sea of nutritional advice flooding the internet, from weight loss diets to veganism to various fasting methods, finding a balanced meal that suits you can be daunting. Recognizing this challenge, the National Institute of Nutrition, in collaboration with the Indian Council of Medical Research (ICMR), has released a comprehensive guideline. It offers easily accessible resources and personalized recommendations tailored to individual body types.
This handbook provides an array of tools including ideal plate models, customized diet charts, nutritious recipes, and guidance on cooking methods and cookware choices. Its significance lies in addressing India’s escalating burden of non-communicable diseases, particularly by establishing foundational nutrition guidelines starting from prenatal care through early childhood.
Highlighting the critical link between maternal and child nutrition and long-term health outcomes, the report underscores the importance of proper nutrition in reducing the risk of chronic diseases like diabetes, hypertension, and heart ailments later in life.
According to the findings, over 56% of non-communicable diseases stem from poor dietary habits. However, adopting a healthy diet coupled with regular physical activity can prevent up to 80% of Type 2 diabetes cases and significantly alleviate the burden of cardiovascular issues, hypertension, and premature mortality.
The guidelines advocate against reliance on protein supplements for muscle building and advise on measures such as limiting salt intake, reducing sugar consumption, minimizing ultra-processed foods, and accurately interpreting food labels.
NO FORMULA FOR INFANTS
Infants do not require formula after six months. Instead, they should be introduced to complementary foods alongside breastfeeding. It’s preferable to prepare these foods at home rather than opting for commercial formulas, which often contain added sugars.
Complementary foods can be easily prepared by combining 25 grams of pureed vegetables or fruits like carrot, pumpkin, spinach, potato, or apple with 15 grams of rice rawa, 15 grams of lentil rawa, and 200 ml of water. Alternatively, mashed boiled egg or fish can be substituted for the vegetables or fruits. For snacks, infants below one year can enjoy pureed green peas or lobia, while older infants can have them boiled. Other suitable options include fruits such as papaya and banana, curd, boiled egg, or boiled and mashed fish.
These complementary foods should be introduced two to three times a day alongside breastfeeding until the age of one year. For infants who cannot consume large quantities of food at once, it’s recommended to offer complementary foods four times a day.
DIET FOR PREGNANT AND LACTATING MOTHERS
During pregnancy, a woman requires additional calories to fulfill her nutritional requirements. Ideally, she should aim to gain around 10 to 12 kilograms, with a lesser target if she is already overweight. Maintaining a healthy body weight during pregnancy enhances the likelihood of delivering babies with optimal birth weight and proper organ development, reducing the risk of infection and mortality in newborns.
On a daily basis, a pregnant woman should include 240 grams of cereals and millets, 80 grams of pulses, 40 grams of nuts and seeds, 20 ml of cooking oil, 300 grams of vegetables including roots and tubers such as carrots, cauliflower, and peppers, 150 grams of leafy vegetables like spinach or coriander, 150 grams of fruits, and 400 ml of dairy products such as milk and curd. Additionally, 80 grams of meat or lean meats like chicken per day or 250 to 300 grams per week are recommended.
The guidelines suggest consuming small, frequent meals for mothers experiencing nausea and vomiting. Exclusive breastfeeding is recommended for all infants up to six months as breast milk contains all the necessary nutrients. Infants should not be given anything other than breast milk for the first six months, including water. It’s crucial to avoid giving infants honey, glucose, or diluted milk formula before they reach six months of age. Pregnant and lactating women should refrain from taking any medications without consulting healthcare professionals.
CALCIUM FOR ADOLESCENTS
During the ages of 10 to 19 years, adolescents experience rapid increases in height and weight, along with hormonal changes and sexual maturation, necessitating a higher calorie intake. Additionally, their calcium requirements are elevated, making it essential to promote the consumption of milk and milk products. The nutritional well-being of adolescent girls holds particular significance, not only for their own health but also in readiness for future motherhood.
This age range represents a period of heightened caloric needs, with girls requiring 2,490 kcal and boys needing 3,300 kcal. It’s crucial to ensure that they do not overconsume calories. Consumption of heavily processed and packaged foods should be minimized.
COMBOS FOR THE ELDERLY
According to the guidelines, the elderly should prioritize foods abundant in proteins, calcium, micronutrients, and fiber. In addition to pulses and cereals, with at least one-third being whole grains, their diet should include a minimum of 200-400 ml of low-fat milk or milk products, a handful of nuts and oilseeds, and 400-500 g of vegetables and fruits.
Furthermore, the guidelines recommend minimizing salt and spices intake. Regular exercise is crucial for the elderly to sustain bone density and muscle mass.
PROTEINS FOR PLANT FOOD EATERS
Proteins play a crucial role in building and maintaining muscle mass and performing various functions within our bodies. While adults typically consume sufficient protein in their diets, the type of protein consumed is equally important. Our bodies require 20 amino acids, the building blocks of proteins, with nine being essential as they cannot be synthesized internally.
Individuals who consume animal proteins can easily meet their amino acid needs through fish, poultry, or lean meat. Conversely, plant-based eaters must rely on cereals and pulses to obtain essential amino acids.
For vegans, a specific guideline recommends consuming cereals and pulses in a 3:1 ratio to ensure adequate intake of essential amino acids. Vegetarians can supplement their diet with 250 ml of milk.
The guidelines also address protein powders, commonly used by athletes, which are typically derived from eggs, milk, or whey (a cheese or paneer byproduct). Contrary to common belief, the guidelines argue that the human protein requirement is not as high as perceived, and athletes can meet their needs solely through food intake. Additionally, the guidelines caution against prolonged high protein intake, citing potential risks such as bone mineral loss and kidney damage.
HOW MUCH OF OIL AND SALTS ARE SAFE
Given that most foods naturally contain sodium, it’s recommended to limit added salt to a minimum. The daily salt intake should be restricted to five grams. Data on Indian food consumption reveals that salt intake varies between 3 to 10 grams per day across different states, with approximately 45% of the population exceeding the recommended limit of 5 grams per day.
Oil consumption should be kept to a minimum, with a strong emphasis on vegetable-based sources as they are free from cholesterol. Cooking products such as ghee, which contain saturated fats, should be avoided.
Most importantly, the new guidelines advise against the reuse and reheating of oils, as this practice can lead to the formation of harmful substances.
FAQs
Why is protein intake essential, and how can individuals meet their requirements?
Proteins play a crucial role in muscle maintenance and various bodily functions. Animal protein eaters can source their quota from fish, poultry, or lean meat, while plant food eaters can rely on cereals and pulses.
What are the protein recommendations for vegans and vegetarians?
Vegans are advised to consume cereals and pulses in a 3:1 ratio to ensure adequate essential amino acids. Vegetarians can supplement their diet with 250 ml of milk.
Why is it important to limit added salt in our diet?
Added salt should be minimized as most foods already contain sodium. Excessive salt intake is associated with health issues like high blood pressure and heart disease.
What is the recommended daily salt intake, and how does it compare to actual consumption in India?
The guideline suggests restricting salt intake to five grams per day. However, data shows that salt consumption in different states of India ranges from 3 to 10 grams per day, with about 45% of the population exceeding the recommended limit.
Why should oil intake be minimized, and what are the preferred sources?
Minimizing oil intake is crucial to reduce cholesterol intake. Vegetable-based oil sources are recommended as they do not contain cholesterol, unlike saturated fats found in products like ghee.
What’s the concern with reusing and reheating oils?
Reusing and reheating oils can produce harmful substances, posing health risks. The guidelines advise against this practice to ensure the consumption of safe and healthy foods.
How can individuals ensure a balanced diet during pregnancy and adolescence?
Pregnant women should aim to gain 10-12 kilograms with a lesser target for those already overweight. Adolescents should consume foods rich in proteins, calcium, micronutrients, and fiber, with a focus on milk, nuts, vegetables, and fruits.
Why are complementary foods important for infants after six months?
Complementary foods are introduced alongside breastfeeding to meet the increasing nutritional needs of infants as they grow.
How often should complementary foods be introduced to infants, and for how long?
Complementary foods should be introduced two to three times a day alongside breastfeeding until the infant is one year old. For infants who cannot consume large quantities of food at once, it’s recommended to offer complementary foods four times a day.
What are some examples of homemade complementary foods for infants?
Examples include pureed vegetables or fruits like carrot, pumpkin, spinach, potato, or apple, combined with rice rawa and lentil rawa. Alternatively, mashed boiled egg or fish can be used. Snacks may consist of pureed green peas or lobia for younger infants, while older ones can have them boiled. Other options include fruits like papaya and banana, curd, boiled egg, or boiled and mashed fish.
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