Dietary Guidelines By ICMR for Indians: Restriction on Excessive use of Salts, Sugar, Protein Supplements....

ICMR issued Dietary Guidelines for Indians on Wednesday Recommending restriction in the Excessive Consumption of Salt, Sugar, Highly Processed Food, or Protein Supplements.

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Dietary Guidelines By ICMR for Indians

National Institute of Nutrition, an important unit of Indian Council of Medical Research, has issued 17 Significant Detailed Dietary Guidelines most suitable for Indians, in which ICMR has stated that almost 56.4% of all the disease in India are Linked to Unhealthy Diet Habits. Apex Health Research Body of National Institute of Nutrition NIN has made Significant changes in the lifestyle after 13 years or after 2011. 

Restriction on Excessive Consumption of Salt, Sugar and Highly Processed Food 

In the 15th detailed guidelines of the Indian Institute of Technology, it was Recommended that Indians should reduce the Excessive Consumption of Sugar, Salt, Highly Processed Foods and High Fat Foods.

Emphasis on Physical Activity 

Along with this, ICMR has given a lot of Emphasis on Physical Activity and Exercise in its new guidelines, Research said that, Following Healthy Lifestyle and Engaging in Physical Activity provides a lot of relief from CHD Coronary Heart Disease, Hypertension, besides, it can also prevent 80% of Type 2 Diabetes.

The 148-page ICMR Dietary Guidelines also State that not doing enough Physical Activity and following an Improper and Unbalanced diet significantly leads to Deficiency of Micronutrients and Possibility of Overweight. 

Balance Between Physical Activity and Work

Along with a Good and Proper Balanced diet, a Good living is also very important, ICMR recommended People to Engage in Physical Activities like Walking, Dancing, Yoga, Exercise, Swimming. According to ICMR guidelines, we must take 8 Hours or 480 minutes of Sleep Daily.

A Recommended Time Frame For Work and Physical Activity by ICMR

• Sleep : 480 Minutes 

• Occupation: 480 Minutes 

• Household Chores : 480 Minutes 

  Personal Care ( Eating, TV ) : 480 Minutes 

• Leisure Time or Physical Action ( • Posture, Walking, Dancing ) : 60 Minutes 

• Aerobic Exercise ( Swimming, Running, Cycling ) : 20 Minutes 

"My Plate For The Day" : A Recommend Balance Meal by ICMR

In Dietary Guidelines, there is an outline of what should be on our Meal Plate, titled as"My Plate for the Day." This is a recommended Plate from ICMR-NIN, which contains all the essential nutrients in Balanced Proportion.

40% contribution of Total Energy Intake in our Plate should be from Cereals, 14% - 15% contribution should be from Pulses, Eggs or Flesh Food, equal to 30% or less  Contribution should be from Fat which Contains Nuts, Oilseeds, Milk, and Milk related Product. 

If we look at this Proportion in grams it should be 35g Nuts or Seeds, Fats and Oil 27 Gram, Milk or Curd 300 ml, Pulses and Legums 80g , Cereals or Nutri cereals must Contribute 250 Gram, Intake of Vegetables is approx 400 Gram and Fruits 100 Gram.

Restriction on Protein Supplement : Longer Intake Leads to loss...

ICMR has clearly stated in its guidelines that the use of Powder  Protein Supplement should be Completely avoided, even if you are consuming it for the Purpose of Body Building. Research has shown that prolonged intake of Protein Powders and High Protein Concentrated Supplement can cause Potential damage to the body, which can lead to loss of Minerals in the Bones or even the Problem of Kidney Damage. 

Excess Consumption of Protein does not Contributed to...

The Research also emphasized that Protein Supplements Contribute very little to Resistance Exercises Training. Intake of more than 1.6 Gram Protein on Per Kg KG — Is included in the list of Excess Protein intake and this Excess Protein Intake does not contribute to Resistance Exercises Training. 

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Calories Proportion as per Different Supplements 

Although, there is also restriction on excessive consumption of sugar But for a Balanced meal Sugar also Plays an Significant Role. So Let's Know — Proportion of Calories, In the detailed guidelines, it is also stated that the intake of Sugar should not be less than 5%, the Proportion of calories obtained from cereals in a balanced diet should not be more than 45%. 

Contribution of calories from Millets, Pulses, Beans should not be more than 15%, 30% calories should Obtain from Nuts, Vegetables, Fruits or Milk.

Limited Availability & High Prices of Pulses and Meat 

Citing to the High prices of Pulses and Meat in India, in the 148 page Dietary Guidelines, it was also stated that due to the Limited Availability of Pulses and Meat, their prices are quite High and this makes Poor Household in India unable to afford Pulses and Meat. Many people consume Cereals instead of Pulses and Meat and as a result, deficiency of micronutrients and micronutrients was seen in the vast Majority of Indians. 

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Alarming Side Effect of Micronutrients Deficiency 

While warning about the side effects of macronutrient deficiency, it has been mentioned that metabolism gets disrupted, there can be a risk of insulin resistance or it also increases the risk of having associated disorders in young age.

Essential Intake of Water and Coffee 

In The 14th Guideline of Dietary Guidelines it is mentioned that we must Drink 8 glasses of water daily, Which is Equal to 2 Litres, includes beverages (tea, coffee, milk, juice, shake). ICMR also advised to avoid Synthetic Soft Drinks and Process Fixed fruit juices. It is advised to Consume Homemade juices like lemon juice, Apple juice, Grape Juice, Mango juice. ICMR said that we should avoid excessive consumption of tea as it contains High Amount of Caffeine Which Contains "bad" cholesterol contains. 

Tea and Coffee leads to Abnormalities in Heartbeat 

The Report Emphasized that, " Excessive Consumption of Coffee is Known to Increase Blood Pressure and cause Abnormalities in Heartbeat. In Addition an Association Between Coffee consumption and Elevated level of total and LDL Cholesterol ( "bad" Cholesterol), triglycerides and heart Disease has been Demonstrated. Similarly Excessive Consumption of Tea should also be avoided due to its caffeine Content. " 

 

The Director Rajiv Bahl said...

Dr. Rajiv Bahl, Director General of ICMR said in his statement that, I am pleased that these guidelines have been made very relevant to the changing food scenario in India with addition of practicable messages and suggestions on handling food safety choosing minimally processed foods, importance of food labels and physical activity."

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