Are You Eating Right? Government Releases Alternatives For High-Calorie Food Items

Dietary Guidelines for Indians

The Indian Council of Medical Research (ICMR) has mentioned healthy alternatives for high-calorie food items, on the official X handle.

What is a Healthy meal?

A healthy meal includes a generous amount of vegetables, adequate grains, pulses and beans, along with moderate proportions of nuts and seeds and fermented foods, including fresh yogurt or curd.

Why do we need a balanced diet?

A balanced diet can be achieved by eating a variety of foods since there is no single food item with all the essential nutrients. Physical activity and exposure to Sunlight to obtain Vitamin D are also recommended.

Limit Sugar and Salt Intake

It is advised to reduce the intake of sugar and salt on the diet and avoid beverages added with artificial sweeteners.

Limit fats and oils

One should consume fats and oil at a limit, excessive usage can lead to health problems.

Develop healthy eating habits

Use combinations of whole grains like cereals, pulses and millet. Prefer vegetables on the plate. Include eggs, meat, milk, and other dairy products in the diet.

Avoid processed foods

It suggested eating salads and sprouts instead of pizza, doughnuts and hotdogs; nuts and seeds instead of deep-fried snacks; whole fruits instead of consuming fresh fruit juices and homemade chutneys and dips instead of jams and sauces.

Exercise

Develop healthy eating habits along with regular exercise and be physically active to avoid a sedentary lifestyle.