The guidelines say you don't need a ton of protein, especially from powders. They want to clear up misunderstandings about how much protein you need, especially if you're into sports or fitness. Studies show protein doesn't make a big difference in muscle strength for healthy adults. Instead, the ICMR says eat natural foods for protein. Now, let's look at what the experts, led by Dr. Hemalatha R, Director of ICMR-NIN, say in the guidelines.
Experts say it's good to eat different kinds of food for a balanced diet. They suggest giving extra care and good food during pregnancy and breastfeeding. They recommend breastfeeding for the first six months and continuing for at least two years or longer. After six months, start giving homemade soft foods to babies and make sure kids eat well, whether they're sick or healthy. Also, the ICMR says eat lots of veggies and beans.
They suggest using oils and fats in moderation and trying different seeds, nuts, grains, and beans to get the fats and good acids you need each day. Instead of relying on protein supplements, they recommend eating a mix of foods for building muscles. The ICMR says living healthy is the best way to avoid belly fat, being overweight, and obesity.
To stay healthy, they say it's important to stay active and exercise regularly. Experts recommend watching how much salt you eat, choosing safe and clean foods, and cooking food properly. Drinking enough water is important too. They advise cutting down on fatty, sugary, salty, and processed foods. Eating foods full of nutrients is good for older people too. Also, they suggest reading food labels to pick healthy options.
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When considering health advice, especially when it comes to dietary recommendations, it's crucial to understand the implications of certain choices. Let's break down the guidelines from the National Institute of Nutrition (NIN) in a simple and comprehensive manner.
Firstly, the NIN cautions against prolonged consumption of large amounts of protein powders or high protein concentrates. Why? Because excessive intake of these supplements can lead to potential risks such as bone mineral loss and kidney damage. Now, this might sound a bit daunting, but let's unpack it further.
When we talk about "prolonged intake," we mean regularly consuming these supplements over an extended period. Picture someone adding protein powder to every meal, every day, for weeks or months on end. The body needs a balanced intake of various nutrients, and overloading it with excessive protein can throw this balance off, causing harm instead of benefit.
Now, let's delve into the specifics of the dietary guidelines provided by the NIN. They recommend that sugar intake should be limited to less than 5% of total energy intake. This means that in a day's worth of food, only a small portion of the energy (or calories) you consume should come from sugar. Why? Because excessive sugar consumption is linked to various health issues like obesity, diabetes, and heart disease.
Furthermore, the NIN advises that a balanced diet should not derive more than 45% of its calories from cereals and millets. Cereals and millets are staple foods for many people, but relying too heavily on them can lead to an imbalance in nutrient intake. By limiting their contribution to less than half of your daily calorie intake, you create room for other nutrient-rich foods like fruits, vegetables, and proteins.
Additionally, the guidelines specify that sugar should make up around 15% of the calories obtained from pulses, beans, and meat. This might seem contradictory at first glance, but let's clarify. Pulses, beans, and meat are excellent sources of protein and other essential nutrients. However, some of them naturally contain sugars. By allowing sugar to contribute up to 15% of the calories from these sources, the guidelines ensure that you can still enjoy the nutritional benefits of these foods while keeping sugar intake within reasonable limits.
In essence, these guidelines aim to promote a balanced and varied diet that provides essential nutrients without overloading the body with harmful substances. By understanding and following these recommendations, individuals can make informed choices that support their overall health and well-being.
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The National Institute of Nutrition (NIN), which is a part of the top health research organization, shared some important information. They said that if people eat healthy and stay active, it can lower the chances of getting heart disease and high blood pressure by a lot. They also mentioned that about 80% of type 2 diabetes cases can be avoided with healthy eating and regular exercise.
The National Institute of Nutrition (NIN) shared some important advice. They said that living healthy can prevent a lot of people from dying too early. They also talked about how eating too many sugary and fatty processed foods, not moving enough, and not having access to different kinds of food can make people lack important nutrients and become overweight.
To stay healthy, the NIN suggests eating less salt, using oils and fats carefully, exercising regularly, and cutting down on sugary and highly processed foods.
| ICMR 17 Healthy Dietary Guidelines |
|---|
| 1. Eat a variety of foods to ensure a balanced diet |
| 2. Pregnant women and new mothers should have access to extra food and healthcare |
| 3. Ensure exclusive breastfeeding for the first six months; continue breastfeeding till two years and beyond |
| 4. After six months of age, the infant should be fed homemade semi-solid complementary foods |
| 5. Ensure adequate and appropriate diets for children and adolescents in health and sickness |
| 6. Eat plenty of vegetables and legumes |
| 7. Use oil/fats in moderation; choose a variety of oil seeds, nuts etc. to meet daily needs of fats and essential fatty acids |
| 8. Obtain good quality proteins and essential amino acids; avoid protein supplements to build muscle mass |
| 9. Adopt a healthy lifestyle to prevent abdominal obesity, overweight, and overall obesity |
| 10. Be physically active, exercise regularly |
| 11. Restrict salt intake |
| 12. Consume safe and clean foods |
| 13. Ensure appropriate pre-cooking and cooking methods are used |
| 14. Drink plenty of water |
| 15. Minimize the consumption of ultra-processed foods and high fat, sugar, salt |
| 16. Prioritize nutrient-rich foods in the diets of elderly people |
| 17. Read information on food labels |
It also recommended living healthy to avoid becoming overweight and reading details on food labels to pick healthy options.
The Dietary Guidelines for Indians (DGIs) were made by a group of experts from different fields, led by Dr. Hemalatha R, who is the Director of ICMR-NIN. These guidelines have been checked by many scientists to make sure they're based on solid science.
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