India’s governments have generally stayed away from recommending foods or issuing dietary guidelines. But that may be changing, seeing as we’re pretty much the "diabetes capital of the world" and are well on our way to heart disease and obesity epidemics. This is all the more important in a society like ours where urban lives are largely sedentary and the only real exercise we get is a semi-leisurely morning walk. Strolling for health is not a great plan, even on the best of days, unless it's backed by a great diet.
Let’s look at the health "crisis" that’s prompted the recommendations. Research from 2021 shows that the average Indian spends INR 13,950 on health and fitness in one year, compared to INR 26,000 in China and INR 142,000 in the United States. That’s not a promising number when one considers that 12 in every 100 Indians has diabetes, and over 40 million people have heart disease of some kind. Over three million Indians succumb to these illnesses every year. Data shows that India has 20 million people who are afflicted by asthma; one in 10 asthma patients worldwide is Indian, leading to over 80,000 deaths per year. An estimated thirty million Indians are grappling with excess weight and/or obesity and their consequences (metabolic syndrome, hypertension, diabetes, etc.). And only around 35% of Indians exercise regularly. We’re not doing too well mentally or psychologically either. The data claims that 74% of Indians are struggling with stress and 88% with anxiety.
Indians also don’t prioritize healthy food because we’re led by our taste buds. There is more emphasis on taste than eating healthy. As several studies have noted, the consumption of salt (and sodium in particular) has increased considerably in recent decades.
In an attempt to help Indians take charge of their diets and develop a healthy nutrition plan and lifestyle, the government has made some dietary recommendations. The traditional Indian meal, which emphasizes fresh vegetables and low oil consumption, is pretty healthy. That usually means a meal that includes medium portions of dal, roti, rice, steamed or cooked vegetables, a pickle, and some form of curd (raita, etc.). Such a meal provides a good balance of proteins and carbohydrates that keeps the average non-sedentary person energetic and also helps keep weight under control. Dals have proteins and many (but not all) of the essential amino acids that keep the muscles fueled.
For example, the ministry of health and family welfare and the National Institute of Nutrition in Hyderabad recommend meals that include oats, brown rice, and sprouts three times a week. According to WHO data, this is said to reduce the risk of heart disease by 22 percent.
The NIN's diet recommendations have been made keeping in mind that requirements change with age. The first guideline recommends consuming millets, cereals, and pulses as major sources of nutrients. Milk is recommended as a source of calcium and good proteins, especially for children and pregnant women. It also recommends oils and nuts as calorie-rich foods that can be consumed in moderation. Eggs, meat, and fish are recommended for enhancing the diet. For vegetarians, the guidelines claim that a combination of cereals, pulses, vegetables, fruits, and milk products can provide the most essential nutrients. Vegetables and fruits are also recommended for micronutrients like phytonutrients, vitamins, and minerals that provide health benefits.
The emphasis is on consuming whole grains and milk adequately, vegetables and fruits "liberally", oils, meat and eggs "moderately", and fast food "sparingly."
Men who are moderately active should consume 2700 calories, while those who are extremely active should consume 3490 calories. Sedentary women need 2000 calories, while moderately active women need 2230 calories. Pregnant women need to add between 350 and 600 calories per day, depending on how far along they are in their pregnancy.
In terms of a balanced diet, NIN recommends that the average sedentary adult consume the following in a day to get around 2300 calories:
• 3 portions of 30 grams of cereal or millets per meal,
• 2 portions of 30 grams of pulses,
• 3 portions of 100 ml of milk,
• 2 portions 100 grams of roots or tuber vegetables
• 1 portion of 100 grams greens
• 2 portions of 100 grams of other vegetables
• 1 portion of 100 grams fruit
• 4 servings of 5-gram sugar (20 gram maximum)
• 5 portions of 5 grams fat
A sample meal plan for one day looks like this:
Breakfast:
• 100 ml Milk – ½ cup mill + 2 cups Tea/1 cup coffee (with sugar)
• 70 grams of cereal
• 20 grams pulses
Lunch:
• 120 gams cereals – 2 cups rice/ 2 phulkas
• 20 grams pulses – ½ cup dal
• 150 grams vegetables – ¾ cup veg curry
• 50 grams vegetables – 7-8 slices veg salad
• 100 ml milk – ½ cup curd
Tea:
50 ml milk – 1 cup tea/ coffee
Dinner:
• 120 gams cereals – 2 cups rice/ 2 phulkas
• 20 grams pulses – ½ cup dal
• 150 grams vegetables – ¾ cup veg curry
• 50 ml Milk – ½ cup curd
• 50 grams vegetables – 7-8 slices veg salad
• 100 grams fruit fruit—1 medium seasonal fruit of your choice
Non-vegetarians can substitute one portion of pulses with one portion of egg, meat, chicken, or fish.
Breakfast options recommended by NIN include:
• Idli, 4 pcs.
• Dosas: 3 pcs.
• Upma: 1-1/2 cups
• Bread: 4 slices
• Porridge - 2 Cups
• Corn flakes with milk: 2 cups.
For snacks, you can include:
• 1 cup of poha
• Toast, 2 slices
• Dhokla, 4 nos.