ICMR Dietary Guidelines for Indians

A Universal Blueprint for Health and Well-Being

India's vibrant and diverse culture is a testament to its rich identity, woven through its myriad states, regions, and culinary traditions. There is a popular saying in North India, "water changes around every ten kilometers and language every thirty to forty kilometers." Amidst this mosaic of diversity, it becomes essential to tailor our diet to the climate, season, time, and individual needs. Recognising this, the Indian Council of Medical Research (ICMR) periodically updates dietary guidelines to ensure the nation's health and well-being.

On April 24, 2024, the ICMR unveiled its latest dietary guidelines, marking the first update in nearly 12 years. These comprehensive guidelines underscore the universal importance of nutrition from birth to old age, advocating for balanced and healthy eating habits across all age groups and health conditions in India. With 17 directives, these guidelines address the nutritional needs of different age groups, boost immune health, and offer protection against bacterial and viral infections.

These guidelines are meant for the benefit of the general population and for practicing nutritionists, dietitians, health professionals and other stakeholders.

17 Dietary Guidelines by ICMR

1.         Eat a variety of foods to ensure a balanced diet.

2.         Ensure provision of extra food and healthcare during pregnancy and lactation.

3.         Ensure exclusive breastfeeding for the first six months and continue breastfeeding till two years and beyond.

4.         Start feeding homemade semi- solid complementary foods to the infant soon after six months of age.

5.         Ensure adequate and appropriate diets for children and adolescents both in health and sickness.

6.         Eat plenty of vegetables and legumes.

7.         Use oils/fats in moderation; choose a variety of oil seeds, nuts, nutricereals, and legumes to meet daily needs of fats and Essential Fatty Acids (EFA).

8.         Obtain good quality proteins and Essential Amino Acids (EAA) through appropriate combination of foods and avoid protein supplements to build muscle mass.

9.         Adopt a healthy lifestyle to prevent abdominal obesity, overweight, and overall obesity.

10.       Be physically active and exercise regularly to maintain good health.

11.       Restrict salt intake.

12.       Consume safe and clean foods.

13.       Adopt appropriate pre-cooking and cooking methods.

14.       Drink an adequate quantity of water.

15.       Minimise the consumption of high fat, sugar, salt (HFSS) and ultra-processed foods (UPFs).

16.       Include nutrient-rich foods in the diets of the elderly for health and wellness.

17.       Read information on food labels to make informed and healthy food choices.

Key Highlights

·       Diet in a Diverse World: Whether it's the spicy curries of the south, the rich gravies of the north, or the varied coastal cuisines, each region offers unique flavours and nutritional benefits. The ICMR's guidelines take this diversity into account, promoting dietary habits that cater to local food availability and cultural preferences.

·       Addressing Nutritional Challenges: India faces significant nutritional challenges, with undernutrition and anemia affecting many, especially children. Concurrently, obesity is on the rise, creating a dual burden where undernutrition and obesity coexist within the same communities. Alarmingly, 56.4% of all diseases in India are linked to unhealthy diets. A healthy diet and regular physical activity can significantly reduce the risk of chronic diseases, including coronary heart disease, high blood pressure, and type 2 diabetes.

·       'My Plate for the Day': A Model for Balanced Nutrition: ICMR-NIN's 'My Plate for the Day' model provides a balanced approach to nutrition, recommending a minimum of eight food groups: vegetables, fruits, leafy greens, grains, millets, pulses, meat, eggs, nuts, seeds, and dairy products. The guidelines suggest limiting grain consumption to 45% of the diet, while ensuring pulses, eggs, and meat constitute 14-15%, and total fat intake remains 30% or less. Nuts, seeds, and dairy should account for 8-10% of daily intake.

·       The Lifelong Importance of a Balanced Diet: A well-balanced diet with adequate nutrients is essential for maintaining good health throughout life. Proper nutrition from the womb to old age can prevent the negative impacts of nutrient deficiencies, support optimal growth, and reduce the risk of non-communicable diseases. The ICMR's guidelines highlight the importance of including fruits, vegetables, whole grains, pulses, nuts, and dairy products in our diet. Emphasising local and seasonal foods not only ensures freshness and nutritional value but also supports local agriculture and the economy.

·       Age-Specific Nutritional Needs: ICMR's guidelines cater to specific nutritional requirements at different life stages. For infants and young children, the focus is on breastfeeding and the timely introduction of complementary foods. School-aged children and adolescents are encouraged to choose healthy snacks and engage in regular physical activity to support their growth and development. For adults, the guidelines recommend limiting fats, sugars, and salt while incorporating ample protein, whole grains, fruits, and vegetables. Hydration is emphasised, and caution is advised against excessive consumption of processed foods and sugary beverages. As people age, their diet should include nutrient-rich foods that support health, cognitive function, and overall well-being. For older adults, the guidelines stress the importance of proteins, calcium, vitamin D, and B vitamins to address age-related nutritional challenges.

·       Tackling Diabetes, Obesity, and Heart Disease: With rising cases of obesity, diabetes, and heart disease, the guidelines provide crucial strategies for weight management and disease prevention. These include regular physical activity and mindful eating practices.

·       Information Dissemination: Education and awareness are pivotal in ensuring adherence to these guidelines. ICMR collaborates with government bodies, healthcare services, and community organisations to disseminate information on healthy eating habits through various media, workshops, and campaigns.

Undernutrition, Overweight/Obesity

(WHO Asian Cut Offs)

Hypertension, and Diabetes Among 18-69 Year Adults in India (NFHS 5, 2021)

Nutritional Status/NCDs: Men (2016, 2021) / Women (2016, 2021)

Chronic Energy Deficiency (CED)

Men: 23.8% (2016) > 16.2% (2021)

Women: 23.0% (2016) > 18.7% (2021)

Overweight/Obesity

Men: 21.9% (2016) > 22.9% (2021)

Women: 28.7% (2016) > 24.0% (2021)

Hypertension

Men: 20.2% (2016) > 24.0% (2021)

Women: 15.3% (2016) > 21.3% (2021)

Diabetes (Type 2)

Men: 10.5% (2016) > 15.6% (2021)

Women: 9.7% (2016) > 13.5% (2021)

Abdominal Obesity

Men: 55.5% (2016) > 47.7% (2021)

Women: 63.5% (2016) > 56.7% (2021)

ICMR's updated dietary guidelines are not just a roadmap for India's health but a universal blueprint for fostering well-being through nutrition. Embracing these guidelines can lead to a healthier, more vibrant life for individuals and communities alike.

(Compiled by EN Team)