12/05/2024
The National Institute of Nutrition (NIN), under the aegis of the Indian Council of Medical Research (ICMR), has released a comprehensive guideline on how Indians should be eating clean with easily accessible resources and most importantly, what suits their body type.
Over 56 per cent of all non-communica-ble diseases can be attributed to an unhealthy diet. As the report shows, a healthy diet, combined with physical activity, can prevent 80 per cent of Type 2 diabetes and significantly reduce the burden of heart diseases, high blood pressure and prevent premature deaths. It has even warned against taking protein supplements for building body mass and recommended restricting salt intake, min-imising sugar and ultra-processed foods and reading information on food labels correctly.
The guidelines talk of protein powders - mainly made from eggs, milk, or whey (a byproduct of cheese or paneer) - that are taken by many athletes. Arguing that the protein requirement among humans is not as high as is commonly perceived, the reckoner says that even athletes can get their requirement through food alone. "The prolonged intake of a large amount of protein is associated with potential dangers such as bone mineral loss and kidney damage," experts wrote.
Besides, protein powders contain added sugar and non-caloric sweeteners.
DIET FOR PREGNANT AND LACTATING MOTHERS
A woman needs to consume extra calories when pregnant to meet her nutritional needs. Ideally, she should gain around 10 to 12 kg, lesser if she is already overweight.
Women with a healthy body weight during pregnancy are more likely to give birth to babies with the ideal birth weight and proper organ development. Such newborns are then likely to have a lesser risk of contracting infection and mortality.
NO FORMULA FOR INFANTS
After six months, children need complementary foods in addition to breast milk.
Preparing these at home is better than purchasing formula, which usually have added sugars.
