Dietary guidelines to promote a balanced diet: 8 key recommendations for healthy eating | Health

Recently, the National Institute of Nutrition (NIN), Hyderabad, released the much-awaited Indian Dietary Guidelines 2024, which targets the general public and provides practical advice to nutritionists, but not for those with pre-existing medical conditions or those who are hospitalized. According to data from the publication, the guidelines highlight the critical issue of unhealthy eating habits, which contribute to 56.4% of the disease burden in India.

The document highlights the need to promote healthy eating habits and prevent diet-related chronic diseases, including addressing increased intake of highly processed foods, excess sugar and unhealthy fats, and reduced physical activity. Furthermore, limited access to diverse food groups and micronutrient deficiencies further exacerbate the problem, creating a context in which both overweight/obesity and undernutrition become concerns.

Key recommendations for a healthy diet:

Speaking to HT Lifestyle, Edwina Raj, Head, Clinical Nutrition and Dietetics Services, Aster CMI Hospital, Bengaluru, emphasised, “The key to success is to get the right diet.

• Sugar Reduction: Guidelines recommend limiting sugar intake to 20-25 grams per day for healthy people and recommend against consuming high-sugar and saturated fat (HFSS) products in the daily diet.
• Healthy Fats: While cooking oils are recommended to be consumed in moderation due to their processing, the guidelines also recommend increasing healthy fats from nuts and fish.
• Safe and sustainable cooking methods:
  • Earthen cookware is recommended for reasons such as safety, eco-friendly nature, reduced oil usage and nutrient preservation.
  • Granite cookware is considered safe as long as it is not Teflon coated.
  • Non-stick Teflon coated pans can be dangerous when heated above 170°C and should be discarded if the coating is worn or damaged.
• Millet for Gut Health: Guidelines recommend including 30-40% millet in your daily cereal intake as it is rich in dietary fibre and contains essential nutrients that contribute to gut health.
• Make Informed Food Choices: The guidelines provide food safety and labelling information to help consumers make healthy choices when purchasing packaged foods.
• “My dish of the day”: The concept of “My Plate Today” is being emphasised again to raise awareness of including 10 different food groups in meals.
• Microgreens for nutrition: Guidelines recommend incorporating microgreens into your daily diet.
• Responsible Protein Supplementation: Healthy individuals and athletes are warned against the routine use of protein supplements, as taking large amounts of such supplements over a long period of time may increase health risks, including kidney damage, due to possible additives and artificial ingredients.

Alcohol consumption:

• The guidelines warn against exceeding two measures of alcohol intake (each measure containing 30ml of ethyl alcohol) per week, but acknowledge that there are no specific recommendations or safety limits for Indian men and women based on current clinical evidence.

The report emphasizes that these guidelines are aimed at the general public’s awareness and prevention of lifestyle-related diseases. They can also serve as a basic reference for nutritionists, but it is important for people, especially those with existing medical conditions or who are hospitalized, to consult a qualified nutritionist for individual guidance.