Dietary Guidelines for Indians
► Maintain a state of positive health accompanied with optimal performance in population at large.
► Ensure adequate nutritional status for pregnant and lactating mothers.
► Improve birth weights and promote growth of infants.
► Getting rid of high mortality rates with effective and timely medical management
► Children and adolescents to achieve their full genetic potential
► To achieve adequacy in all nutrients and prevent nutritional deficiency diseases.
► To maintain the health of the elderly and increase the life expectancy.
► Boosting stamina, vigour and vitality
► Improved life with quality healthcare products and services
An advice for Indians: Importance of Diet during different stages of life
a) Senior Citizens: For being physically active and healthy, nutritious, nutrient dense and low-fat foods are recommended.
b) Pregnancy: For maintaining health productivity, prevention of diseases and for supporting pregnancy/lactation,
nutritionally adequate diet with extra food for child bearing/rearing is recommended.
c) Adolescent: For increased spurt in growth, maturation and bone development, body building, healthy protective foods and foodstuffs rich in carbohydrates and proteins is recommended.
d) Children: For growth, development and to fight infections in children, energy, bodybuilding and protective foods are recommended.
e) Infant: For growth and achieving appropriate milestones, breast milk and energy rich foods are recommended.
Dietary Guidelines for Indians
► Nutritious and adequate diet should be judiciously consumed through a wise choice from a variety of foods that are available
► Additional food, nutritious diet and extra care are required during pregnancy and lactation.
► Exclusive breast-feeding should be practiced up to 4-6 months. Breast–feeding can be continued up to two years.
► Food supplements should be introduced to infants by 4-6 months for sustainability in the growth process.
► Both healthy and sick children and adolescents should be given adequate and appropriate diet.
► Green leafy vegetables, raw vegetables and fruits should be used in plenty.
► Cooking oils, dairy products, bakery products and animal foods should be used in moderation.
► Vanaspati, ghee, oil, butter should be used only sparingly.
► Over-eating should be avoided to prevent over-weight and obesity.
► Proper physical activity is essential to maintain desirable body weight for any individual.
► Salt should be used in moderation.
► Junk foods should be avoided at all costs
► Foods consumed should be safe, clean and free from flies. Stale food-stuffs should be discarded.
► Healthy and positive food concepts and cooking practices should be adopted.
► Food should not be overcooked or under-cooked. It should be cooked appropriately so that it is easy to digest.
► Water should be taken in adequate amounts.
► Water should be boiled or filtered before consuming for drinking or cooking purposes.
► Beverages should be consumed in moderation.
► Processed and ready-to-eat foods should be used judiciously.
► Sugar should be used sparingly.
► The elderly should eat a nutrient-rich diet to keep fit and active.
Tips for leading Good Quality Life
► Exercise regularly and in moderation. Over-exertion while exercising should be avoided.
► Avoid smoking, chewing of tobacco and consumption of alcohol.
► Check regularly for blood glucose, lipids and blood pressure after the age of 30 years.
► Avoid self-medication.
► Practice stress management techniques such as Yoga, Pranayama, Meditation etc.
► Immunize children and pregnant women.
► Restrict intake of preserved and processed foods like papads, pickles, sauces, ketchup, salted biscuits, chips and preserved food stuffs.
► Eat plenty of vegetables and fruits to provide adequate potassium.
► Use always iodized salt.
► Nutritious and adequate diet should be judiciously consumed through a wise choice from a variety of foods that are available.