Eating healthy food is super important for living a happy and energetic life! When we choose nutritious foods like fruits, veggies, whole grains, and lean proteins, our bodies get the fuel to stay active and strong. Healthy eating helps us feel good, keeps our weight in check, and lowers the risk of getting sick. Plus, it can boost our mood and keep our digestion smooth. So, let’s go through the recently updated ICMR’s (Indian Council of Medical Research) 17-point guideline to know what and how much we need to eat to sustain a fantastic life!

  1. Eat a Variety of Foods for a Balanced Diet: Make sure to eat different foods from all the food groups to get all the nutrients your body needs
  2. Extra Food and Healthcare During Pregnancy and Lactation: Pregnant and breastfeeding women need extra nutritious food and special care to stay healthy.
  3. Exclusive Breastfeeding for the First Six Months; continue breastfeeding for two years and beyond: Breastfeed your baby exclusively for the first six months to provide the best nutrition for their growth and your health.
  4. Homemade Semi-Solid Foods for Infants After Six Months: Post six months, introduce homemade semi-solid foods to your baby. These are easy to make, safe, healthy, and cost-effective.
  5. Adequate and Appropriate Diets for Children and Adolescents in Growth and Sickness: Ensure kids and teens eat balanced diets to help them grow strong and boost their immunity.
  6. Eat Plenty of Vegetables and Legumes: Eating lots of veggies and legumes gives you essential vitamins and minerals, helping prevent nutrient deficiencies.
  7. Use Oils/Fats in Moderation: Use fats wisely by including a variety of oil seeds, nuts, and healthy oils to get essential fatty acids.
  8. Obtain High-Quality Proteins and Essential Amino Acids: Focus on getting good-quality proteins from your diet and do resistance exercises for muscle health instead of relying on supplements.
  9. Adopt a Healthy Lifestyle to Prevent Obesity: Maintain a healthy weight to lower the risk of diseases like diabetes and heart disease by avoiding both abdominal and overall obesity.
  10. Be Physically Active: Stay active with regular exercise and yoga to improve your physical and mental well-being.
  11. Restrict Salt Intake: Limit your salt intake to prevent high blood pressure and heart problems.
  12. Consume Safe and Clean Foods: Eat clean and safe foods to avoid foodborne illnesses and chronic diseases.
  13. Use Healthy Cooking Methods: Cook your food using healthy methods like steaming, grilling, or baking to maintain good health.
  14. Drink Plenty of Water: Keep yourself hydrated by drinking enough water every day.
  15. Minimize Ultra-Processed Foods: Cut down on ultra-processed foods that have high fat, sugar, and salt to reduce the risk of chronic diseases.
  16. Include Nutrient-Rich Foods for the Elderly: Ensure elderly people eat foods rich in vitamins and minerals to stay healthy.
  17. Read Food Labels: Always check food labels to understand what you’re eating, including the ingredients, nutritional information, and shelf life so that you can make smart choices.
(image reference- ICMR)

By following the 17 essential dietary guidelines from the ICMR, Indians can greatly improve their overall health and well-being. These guidelines focus on getting a balanced mix of nutrients from a variety of foods, stressing the importance of good nutrition, regular physical activity, and mindful eating habits. As our eating habits change, these recommendations offer a reliable way to reduce diet-related diseases and support a healthier lifestyle.

Reference: Indian Council of Medical Research