The ICMR Diet: A healthy meal for a better lifestyle

Recently ICMR has shared an easy to track method of daily diet using their “My Plate”. What is this ICMR Diet?

Data reveals that 56.4% of the total disease burden in India is due to unhealthy diets. More or less, we all know that a healthy diet and physical activity are 2 components that can help reduce risks of coronary heart diseases, hypertension and prevent Diabetes to up to 80%.

Indian Council of Medical Research (ICMR) summarizes “What all” and “How much” should one eat in the entire day with an easy to track method of “My Plate”.

Let us go back and think about what we eat daily. Analyze your daily diet and understand is it really any one particular food group which gains most of the attention.

Yes, even researches have proved that the Indian diet is completely focused on just “Refined Cereals”. Rather our diets should focus on micro-nutrient dense foods which include whole grains, pulses, beans, nuts, vegetables and fruits, etc.

Good to go? I think a question is still coming to our mind - “How Much”?

Let us learn this with a very simple “My Plate” method of ICMR’s daily diet recommendation:

1. Vegetables, fruits, green leafy vegetables, roots and tubers: 500 gms in a day (accounting to 50% of your daily diet)
2. Pulses, Eggs and Flesh foods: 85 gms in a day
3. Nuts and seeds: 35 gms per day
4. Fats and oils : 27 gms per day
5. Cereals and Nutri Cereals: 250 gms per day
6. Milk: 300 ml per day

Remember, this is not just about one meal but what you should eat in ONE DAY.

So, the real shift is needed in our eating habits. As the first step let us focus more on Fruits and Vegetables and cut down on cereals.

What to Avoid:

Ultra processed foods, junk foods

Foods high in fat, sugar and salt

What to Restrict:

Sugar intake

Oil for cooking purposes

In between snacking

Follow this healthy diet for a healthy adulthood. Also follow, like and subscribe to our channel for such crispy and healthy informations.

source: 

https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf