Nutrition is a fundamental human need and essential for a healthy life, starting from the earliest stages to support proper growth, development, and sustained energy.
Yet, in India, 56% of diseases are linked to poor dietary habits, highlighting the need for balanced nutrition to prevent a range of health issues.
The National Institute of Health and ICMR have prepared essential dietary guidelines to provide scientific and practical advice, helping people make choices that support nutritional adequacy.
Addressing common dietary imbalances—like insufficient nutrient intake and protein-energy malnutrition—can also help tackle major health concerns, including low birth weight, chronic energy deficiency, and diet-related noncommunicable diseases.
In this article, we discuss the top 10 healthy eating rules to empower you with actionable steps for a balanced, health-supportive diet.
Healthy Eating Habits:
We gain nutrients from foods for physical growth and development, sustainable normal bodily functions, and physical activity for overall health.
A diet full of diverse options like cereals, millets, and pulses provides abundant nutrients.
A diverse diet isn’t just enjoyable - it’s essential for optimal nutrition and well-being. An average adult man or woman requires:
Carbohydrates are a major source of energy.
Sources: Grains, Fruits, Honey, Rice, Dairy products, Legumes, and Lentils.
Proteins form the Human muscles and are essential for the growth of every cell in the body.
Sources: Vegetarian sources include Beans, Broccoli, Chickpeas, Edamame, Nuts, Seeds, and Butter.
Fats are required for energy in the form of calories and to absorb vitamins A, D, and E.
Sources: Butter, Ghee, and Vegetable oils (Groundnut, Sunflower, Coconut, Cottonseed, etc.
Vitamins for body processes and maintaining the skin structure, bone, nerves, eyes, and blood.
Minerals for nerve and cell health, and hormonal balance.
Sources: Here’s a detailed list of food sources for numerous vitamins and minerals to
stay healthy.
Our body needs healthy fast binds flavours and provides abudant energy.
However, higher amounts of saturated fats can lead to higher cholesterol levels to build up in your arteries.
High LDL (bad) cholesterol levels increase your heart disease and stroke risk.
Fat should make up 20-30% of your total daily calories.
For adults who don't exercise much, it's recommended to eat about 25 grams of visible fat per day. If you're more active, you can have up to 50 grams of fat daily.
It is advisable to avoid too much-saturated fat, which is found in foods like butter, ghee, and coconut oil, as it can increase the risk of heart disease.
It's better to eat healthier fats like polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs), which come from oils like sesame, peanuts, and rice bran oil.
A National Nutrition Monitoring Bureau survey indicated that Indian households are lower than the recommended dietary intake.
Healthy diets should incorporate 30-40% millet for their daily intake, rich in fiber and essential nutrients.
Packed with fiber, protein, vitamins, and minerals, millets offer a nutritional profile that rivals many modern superfoods.
They can boost energy levels, aid digestion, and strengthen the immune system.
Safe and sustainable cooking methods help preserve nutrients and prevent harmful bacteria or trans fats from building up during cooking.
Earthen cookware is a natural and sustainable alternative with its ability to use less oil and preserve minerals.
Non-stick pans with Teflon coating can release toxic chemicals into the air, at temperatures above 260°C.
High-fat, Sugar, and Saturated Fat should be prevented for diet-related chronic diseases.
Read more: How certain foods are filled with Hidden Sugars
It is advised that a healthy sugar intake of 20-25 grams is abundant for physical functioning and energy levels.
Being overweight or obese is a severe condition that can cause type 2 diabetes, gallstones, high blood cholesterol, triglycerides, osteoarthritis, hypertension, and certain types of cancer.
A Lancent study revealed that about 30 million adults in India are overweight and 62 million adults show diabetic symptoms.
Weight-reducing diets should cut down on sugar, fatty foods, refined carbohydrates, soft drinks, and alcohol.
Weight-reducing diets should focus on proteins, complex carbohydrates, and low glycemic and fiber-rich foods like vegetables, legumes, nuts, and grains.
Salt or sodium is an electrolyte that plays an important role in nerve conduction, muscle contraction, and fluid balance.
Higher intake of sodium is associated with hypertension and higher blood pressure.
Vegetables, cereals, milk, and pulses provide 300-400 mg of sodium a day.
It is medically advisable to consume no more than 6g of salt daily, paired with potassium-rich fresh fruits and vegetables.
Water helps in digestion, nutrient absorption, and maintaining optimal body temperature.
Beverages such as glucose and Milk can provide essential fluid nutrients.
A healthy adult should drink about 8 glasses (2 liters) of water daily. However, during hot weather or intense physical activity, your water needs may increase significantly due to increased perspiration.
Aim to drink plenty of water throughout the day, especially before, during, and after physical activity.
Contaminated foods, adulterated with growth additives, bacteria, dirt, pesticides, and chemical fertilizers beyond permissible limits are a major cause of food poisoning and several chronic diseases.
Foods, if stored for a longer time, lose essential nutrients and deteriorate.
Choosing the right food is key to a safe, quality diet. Buying from trusted sources with high turnover helps ensure freshness.
Read more about Clean Eating
Look for certification marks like AGMARK (honey, ghee), FPO (fruit and vegetable products), and ISI (food colors, essences). Always check the "best before" or "expiry date" on packaged items.
Customers can avoid the harmful effects of pesticides and chemical fertilizers by choosing organic foods.
Organic food is potentially healthier and provides significantly greater levels of vitamin C, magnesium, iron, and phosphorus than non-organic varieties.
Regular physical activity can help you stay active, fit, and healthy as you age.
It helps build strength and stamina, improves cardiovascular health by increasing "good" cholesterol, and contributes to a healthier, more vibrant lifestyle.
It's recommended to engage in at least 45 minutes of moderate-intensity exercise, such as brisk walking or cycling, five days a week to reduce the risk of chronic diseases.
To lose weight, you may need to increase this to 60 minutes or more of moderate-to-vigorous intensity exercise most days of the week.
In conclusion, following these top 10 healthy eating rules can transform your health, laying the foundation for a balanced diet and helping prevent lifestyle diseases.
These guidelines are designed for general awareness and can serve as a practical reference for nutrition practitioners.
However, for personalized advice, especially for those with medical conditions or those in hospitals, consulting a qualified dietitian is essential to ensure dietary choices meet individual health needs.
Turmeric for Immune Support: Why It’s Perfect for Cold and Flu Season
November 30th, 2024
