Dietary Guidelines for Indians
Guidelines for leading a Healthy Life
- Maintain a state of positive health accompanied with optimal performance in population at large.
- Ensure adequate nutritional status for pregnant and lactating mothers.
- Improve birth weights and promote growth of infants.
- Getting rid of high mortality rates with effective and timely medical management
- Children and adolescents to achieve their full genetic potential
- To achieve adequacy in all nutrients and prevent nutritional deficiency diseases.
- To maintain the health of the elderly and increase the life expectancy.
- Boosting stamina, vigour and vitality
- Improved life with quality healthcare products and services
An advice for Indians: Importance of Diet during different stages of life
a) Senior Citizens: For being physically active and healthy, nutritious, nutrient dense and low-fat foods are recommended.
b) Pregnancy: For maintaining health productivity, prevention of diseases and for supporting pregnancy/lactation,
nutritionally adequate diet with extra food for child bearing/rearing is recommended.
c) Adolescent: For increased spurt in growth, maturation and bone development, body building, healthy protective foods and foodstuffs rich in carbohydrates and proteins is recommended.
d) Children: For growth, development and to fight infections in children, energy, bodybuilding and protective foods are recommended.
e) Infant: For growth and achieving appropriate milestones, breast milk and energy rich foods are recommended.
Dietary Guidelines for Indians
- Nutritious and adequate diet should be judiciously consumed through a wise choice from a variety of foods that are available
- Additional food, nutritious diet and extra care are required during pregnancy and lactation.
- Exclusive breast-feeding should be practiced up to 4-6 months. Breast–feeding can be continued up to two years.
- Food supplements should be introduced to infants by 4-6 months for sustainability in the growth process.
- Both healthy and sick children and adolescents should be given adequate and appropriate diet.
- Green leafy vegetables, raw vegetables and fruits should be used in plenty.
- Cooking oils, dairy products, bakery products and animal foods should be used in moderation.
- Vanaspati, ghee, oil, butter should be used only sparingly.
- Over-eating should be avoided to prevent over-weight and obesity.
- Proper physical activity is essential to maintain desirable body weight for any individual.
- Salt should be used in moderation.
- Junk foods should be avoided at all costs
- Foods consumed should be safe, clean and free from flies. Stale food-stuffs should be discarded.
- Healthy and positive food concepts and cooking practices should be adopted.
- Food should not be overcooked or under-cooked. It should be cooked appropriately so that it is easy to digest.
- Water should be taken in adequate amounts.
- Water should be boiled or filtered before consuming for drinking or cooking purposes.
- Beverages should be consumed in moderation.
- Processed and ready-to-eat foods should be used judiciously.
- Sugar should be used sparingly.
- The elderly should eat a nutrient-rich diet to keep fit and active.
Tips for leading Good Quality Life
- Exercise regularly and in moderation. Over-exertion while exercising should be avoided.
- Avoid smoking, chewing of tobacco and consumption of alcohol.
- Check regularly for blood glucose, lipids and blood pressure after the age of 30 years.
- Avoid self-medication.
- Practice stress management techniques such as Yoga, Pranayama, Meditation etc.
- Immunize children and pregnant women.
- Restrict intake of preserved and processed foods like papads, pickles, sauces, ketchup, salted biscuits, chips and preserved food stuffs.
- Eat plenty of vegetables and fruits to provide adequate potassium.
- Use always iodized salt.
- Nutritious and adequate diet should be judiciously consumed through a wise choice from a variety of foods that are available.
