The internet is filled with numerous information related to weight loss diets or different fasting methods. Recognising this challenge, the Indian Council of Medical Research (ICMR) has come up with a complete guideline to promote clean eating habits tailor made specifically for Indians. These guidelines address issues such as malnutrition, obesity, diabetes and heart diseases, offering recommendations based on body type. Highlighting the importance of nutrient-rich foods, the ICMR advises against consuming protein powders, due to concerns over added sugars, sweeteners and artificial flavours.
The guidelines don’t recommend extreme amounts of protein, particularly in the form of protein supplement powders. They aim to dismiss common myths about protein needs, especially among athletes and fitness enthusiasts. Research indicates that protein has minimal impact on muscle strength in healthy adults. However, ICMR encourages getting protein from natural food sources. In this article, we’ll delve into the guidelines laid out by a committee of experts led by Dr Hemalatha R, Director, ICMR-NIN.
According to the experts, it’s important to consume a variety of food for a balanced diet. They recommend providing extra nutrition and healthcare during pregnancy and breastfeeding. The organisation further advises breastfeeding for the first six months and continues for at least two years or more. After six months, mothers should introduce homemade semi solid foods to infants and ensure children are getting suitable diets, whether they’re healthy or unwell. Additionally, the ICMR encourages consuming plenty of vegetables and legumes.
They also recommend using oils and fats moderately, opting for a variety of seeds, nuts, cereals and legumes to fulfil daily fat and essential fatty acid requirements. Getting high quality proteins and essential amino acids (EAA) is advised through a balanced mix of foods while avoiding protein supplements to build muscle mass. According to ICMR, adopting a healthy lifestyle is key to preventing abdominal obesity, being overweight and overall obesity.
For overall well-being, the ICMR recommends staying physically active and exercising regularly. The experts advise controlling salt intake, consuming safe and clean foods and using appropriate pre-cooking and cooking techniques. Drinking enough water is also crucial. It’s important to reduce the consumption of high-fat, high-sugar, high-salt (HFSS) and ultra-processed foods (UPFs). Including nutrient-rich foods in the diets of the elderly promotes health and wellness. The ICMR also recommends reading food labels to make informed and healthy choices.
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