The recent dietary guidelines issued by the Indian Council of Medical Research (ICMR) have garnered attention as they address prevalent unhealthy eating habits leading to the rise of lifestyle diseases such as hypertension, heart disease, and type-2 diabetes in the country. Consequently, the expert medical panel has outlined several recommendations for individuals to prioritize their health and exercise routines. For busy working women and mothers who often struggle to maintain a balanced diet and adequate nutrition due to their hectic schedules, the ICMR has provided specific highlights on dietary recommendations.
A comprehensive diet chart advocates healthy eating habits for sedentary women with a body mass index of 23. For breakfast, it’s suggested to consume at least 470 calories, focusing on protein-rich foods like soaked and sprouted whole grains (such as chana, moong dal, lobia, or rajma), nuts, and eggs to provide sustained energy and promote satiety. Lunch should consist of approximately 740 calories, comprising a variety of foods including cereals, yogurt, seasonal vegetables, dal, and whole wheat chapatis for protein and carbohydrates, alongside a portion of dal, green leafy vegetables, curd, and seasonal fruits.
Dinner, the final meal of the day, should be light yet nutritious, with a calorie intake of at least 470 calories, emphasizing protein and vitamins. It’s recommended to include a substantial portion of vegetable or chicken soup, salads with seasonal vegetables and sources of protein like paneer, tofu, chicken, or fish, a bowl of dal, and sautéed paneer.
Selecting healthy meal options is crucial for long-term health, as excessive sugar and salt intake can elevate the risk of various health conditions including hypertension, cardiovascular events, renal stones, obesity, fatty liver disease, metabolic syndrome, and type 2 diabetes. A balanced meal should incorporate essential nutrients including protein, carbohydrates, fats, fibre, and vitamins from lean meats, whole grains, healthy fats, fruits, and vegetables. Key tips for maintaining a healthy diet include focusing on high-fibre starchy carbohydrates, consuming fresh foods, reducing intake of saturated fats and sugars, limiting salt intake, engaging in regular physical activity, staying hydrated, and never skipping breakfast.
