Context:
With the high load of disease burden linked to unhealthy diets, the National Institute of Nutrition (NIN) has published 17 dietary guidelines to fulfil essential nutrient needs and prevent non-communicable diseases (NCDs).
Key Highlights of the Report
- The estimates of the NIN, which works under the Indian Council for Medical Research (ICMR), show that 56.4% of the total disease burden in India is due to unhealthy diets.
- Rising Noncommunicable Diseases (NCDs): Diseases such as cardiovascular issues, cancers, and diabetes are increasing, affecting adolescents and children as well.
- Emphasis on Healthy Eating: Guidelines stress reducing salt and highly processed food consumption to combat premature deaths, and advocates for informed food choices by reading labels.
- Prevention through Nutrition and Exercise: Balanced nutrition and regular exercise can prevent up to 80% of Type 2 diabetes cases, along with heart disease and high blood pressure.
- Protein Supplement Warning: It advises against protein supplements for muscle building due to health risks like added sugars and artificial additives.
- ICMR highlights whey protein’s high branched-chain amino acids (BCAA) content, which recent evidence links to increased risk of specific non-communicable diseases (NCDs), prompting experts to recommend moderation in its use.
- Misconceptions About Protein Intake: Excessive protein consumption offers minimal benefits for muscle growth, challenging common beliefs about protein needs.
- Protein intake exceeding 1.6g/kg/day does not add to muscle mass gains induced by resistance exercise training (RET).
- Specific Dietary Guidelines: Recommendations include extra nutrition during pregnancy and lactation, exclusive breastfeeding for six months, and nutrient-rich diets for the elderly.
ICMR’s 17 Dietary Guidelines for Healthy Eating
- Eat a variety of foods.
- Prioritize nutrition during pregnancy and lactation.
- Breastfeed exclusively for the first six months, then continue till 2 years and beyond.
- Introduce homemade foods to infants after six months.
- Ensure proper diets for children and adolescents.
- Consume plenty of vegetables and legumes.
- Use oils/fats in moderation, preferring nuts and seeds.
- Obtain protein from foods, not supplements.
- Maintain a healthy lifestyle to prevent obesity.
- Stay physically active.
- Limit salt intake.
- Choose safe and clean foods.
- Use appropriate cooking methods.
- Drink enough water.
- Limit high-fat, sugar, salt, and processed foods.
- Include nutrient-rich foods for the elderly.
- Read food labels for healthy choices.