Eat Right, Think Bright: ICMR’s 17 Rules to Rule Your Plate

In a sweeping move to combat rising lifestyle diseases and persistent undernutrition, the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have released a revised 17-point dietary guideline tailored for the Indian population. This science-backed framework aims to bridge traditional food wisdom with modern health realities.

Key Takeaways from the Guidelines:

1. Diversity is essential: No single food provides all nutrients. A mix of cereals, pulses, vegetables, fruits, dairy, and nuts is recommended.
2. Pregnancy nutrition: A 350 kcal/day increase is advised during the second and third trimesters, focusing on quality over quantity.
3. Breastfeeding: Exclusive breastfeeding for six months, followed by continued breastfeeding up to two years with complementary foods.
4. Children’s diets: Homemade semi-solid foods like mashed dal and khichdi are encouraged post six months.
5. Adolescents and sick children: Require extra protein, iron, calcium, and healthy fats.
6. Daily intake: 400g of vegetables and 100g of fruits are essential.
7. Fats and oils: Use a variety in moderation; limit total fat to 30% of daily energy.
8. Protein sources: Natural foods preferred over supplements; combine cereals and pulses for complete proteins.
9. Meal frequency: 2–3 balanced meals a day are sufficient; avoid frequent snacking.
10. Physical activity: At least 30 minutes of brisk walking daily is recommended.
11. Salt intake: Must be reduced, especially for hypertensive individuals.
12. Food safety: Emphasizes hygiene and proper cooking methods.
13. Cooking tips: Steam, sauté, roast—avoid deep frying.
14. Hydration: Water is key; skip sugary detox drinks.
15. Processed foods: HFSS and UPFs flagged as harmful.
16. Elderly nutrition: Focus on nutrient-dense, digestible foods.
17. Label literacy: Encourages reading food labels to avoid hidden sugars and salts.

Sources: Times of India, India Today, Netmeds, Economic Times Health, Indian Express, NIN Hyderabad, ICMR India