NIN ICMR Dietary guidelines

Meal Recipes for Weekly Rotation Smoothie Bowl (Day 1, 3, 6) Blend: 50g avocado, 50g berries, 1 tbsp chia, 1 tbsp flax Add: 1 boiled egg, 8g Nutrilite protein powder Top: 1 tsp each sunflower, pumpkin, watermelon seeds Flavor with: moringa powder (½ tsp), jaggery (½ tbsp) Quinoa Hummus Wrap (Day 1, 2, 4) Base: 75g cooked quinoa + 25g mung sprouts Hummus: blend 50g chickpeas + 1 tsp sesame + garlic + lemon Filling: sautéed 100g mixed vegetables + 50g greens Optional: moringa + curry leaf powder sprinkle 🍚 Sweet Potato–Curd Bowl (Day 2, 5, 7) Base: 50g sweet potato (boiled, mashed) + ½ cup curd Add: pinch halim seeds, curry leaf powder, salt Serve chilled or warm; garnish with 1 tsp flax Millet or Quinoa Dosa (Day 1, 3, 4, 5) Batter: 75g cooked quinoa + 25g mung + 1 tbsp flax + sesame Ferment 6 hrs if needed; make thin dosas Stuffing: greens, sweet potato, ...

Daily Whole Food Intake sample Category Food Item Quantity Fruits Avocado 1 medium (~150g) Berries 50g Vegetables Mixed Vegetables 250g Greens Leafy Greens 100g Root Carbs Boiled Sweet Potato 50g Protein Eggs 2 eggs Dairy Curd 1 cup (~200ml) Nuts Almonds 5 pieces Walnuts 5 pieces Brazil Nuts 2 pieces Seeds Chia, Flax, Sesame, Halim 2 tbsp each (8 tbsp total) Pumpkin, Sunflower, Watermelon 2 tbsp each (6 tbsp total) Whole Grains Cooked Quinoa 150g Legumes Sprouted Green Gram (Mung) ½ cup (~80g) Functional Foods Moringa Powder 25g Curry Leaf Powder 25g Sweetener Palm Jaggery 1 tbsp Probiotic & B-complex Nutritional Yeast 1 tsp Fat Ghee 1 tsp Nutrient Intake vs RDA (Adult Woman, 50kg) Nutrient Estimated Intake RDA Status Energy ~2330 kcal 1900 kcal ✅ Met Protein ~91g 55g ✅ Excellent Fat ~75g (healthy fats) ~50–60g ✅ Safe Fibre ~60g 35g ✅ Superb ...

Current Diet and Nutrition in India Current Diet and Nutrition in India India is facing two problems at the same time — undernutrition and overweight. Some children don't get enough nutrients, while others are becoming overweight or obese. Many people, especially children and teens, show signs of low iron, vitamin A, B12, D, zinc, and folate. These deficiencies can lead to weak health and future diseases. More than half of all diseases in India are linked to poor diet. Unhealthy eating and not moving enough cause heart problems, diabetes, and high blood pressure. Packaged and fast foods with too much sugar, fat, and salt are becoming more popular and cheaper than healthy foods. Ads and online media make these unhealthy choices more tempting, especially for kids. Table 1. Nutritional status and serum biomarkers of children aged 1 to 19 years Category 1–4 years 5–9 years 10–19 years Anem...

Dietary Guidelines - Introduction INTRODUCTION Good nutrition is essential — from the womb to old age — for health, growth, and prevention of diseases. Why a Balanced Diet Matters Ensures growth, development, and optimal health Prevents nutrient deficiencies and related disorders Reduces risk of diabetes, heart disease, and obesity Improves learning and development in children Focus on Food Groups, Not Just Nutrients Guidelines suggest whole foods instead of isolated nutrients Categories include: grains, pulses, vegetables, fruits, milk, oils Millets, pulses, and seasonal produce are emphasized Life Stage Approach Customized guidance for: infants, children, teens, adults, elderly Special care for pregnant/lactating women & vulnerable groups Key Lifestyle Recommendations Healthy eating + re...