Recently, ICMR-NIN released the revised edition of the ‘Dietary Guidelines for Indians’ which can help individuals and families understand how to eat healthy. They cover all life-stages, emphasizing health promotion and disease prevention. Unhealthy diets can lead to more than half (56.4%) of the total disease burden. Children and adults in our country suffer from deficiencies of several vitamins and minerals. They are simultaneously plagued by problems of excess. Obesity is on the rise along with problems of high blood pressure, elevated blood sugar and blood lipid levels. The new Dietary Guidelines are extremely helpful as they provide rich sources of each vitamin and mineral enabling better food selection. Healthy meal and snack ideas for different age groups have also been provided. Here are some key points from the guidelines which need to be highlighted.

Foods not only provide us with nutrients but also other bioactive substances which have a protective effect on health. The trick is to select the right kind of foods so that we get all the nutrients / other substances our bodies need to function optimally. No single food has miraculous properties to meet all the requirements of our body. We need to diversify our diet and eat at least 5-7 food groups each day, whilst being mindful that we eat a variety from each food group during a week. For fruits and vegetables, a good tracker for variety is to try and eat all colours in a week.

The guidelines divide the different foods into 10 groups – cereals and millets, pulses, vegetables, green leafy vegetables, roots and tubers, fruits, nuts, oilseeds and oils, milk, flesh foods, spices and herbs. The ‘My Plate for the Day’ provides the proportion of each food group to be consumed in a day which is visually displayed as a thali (plate) and provides an approximate idea of quantity to consumers. For instance, all kinds of vegetables and fruits add up to occupy half of the plate which is roughly half a kg each day. Incidentally the list of vegetables does not include the all-time favourite potato because of its high carb content. Fresh whole fruits are promoted and not juices as the protective fibre is lost when we juice the fruit.

The Guidelines make a strong case for decreasing or altogether avoiding the consumption of foods high in fat, salt and sugar as well as ultra-processed foods, which are made with industrial ingredients and chemicals added to colour, flavour, and preserve the food. It is important to understand that these foods do not become healthier if they claim to have added vitamins, minerals and other desirable nutrients. How to read packaged food labels to be able to make healthier food choices has also been described in this freely downloadable document available on the website of the ICMR and National Institute of Nutrition (https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf)). In practice, it may not be possible to eliminate many of these foods completely from our diets, but we need to reduce the frequency and quantity of their consumption – something which is very well depicted in the ‘Aaj se thoda kum’ campaign of FSSAI (https://www.youtube.com/watch?v=Ue39uvSQI4s).

The guidelines also caution against consuming excess nutrients in the form of supplements, especially proteins, which are being consumed indiscriminately for building muscle mass. Any supplement intake should be prescribed and monitored by a certified health care professional. Along with what and how much to eat, guidelines encourage individuals to be physically active and exercise regularly to maintain good health. Keeping food safe and preventing nutrient losses while cooking is an important feature of the guidelines which everyone should go through. Safe food prevents foodborne illnesses. We may be selecting the right foods, but poor cooking practices may be leading to loss of important nutrients or production of harmful chemicals like for instance when we reuse frying oil. High heat and exposure to air results in toxic breakdown products in oil.

The Guidelines on consumption of nutritious diets during sickness is especially crucial in the context of the tendency to dilute, withdraw and replace food for the sick with nutrient poor options. These guidelines are also designed to promote good health, prevent nutrient deficiencies, and reduce the risk of chronic diseases such as obesity, diabetes, and cardiovascular diseases among the Indian population. It is essential to adapt these guidelines to individual needs and preferences while also considering cultural and regional food practices. The important thing to realise is that these practical tips need to be effectively communicated to the public and not just be restricted to the few who are able to consult qualified heath care professionals such as dieticians.