Indians are not eating a balanced diet. Here’s the 50-50 split you should aim for in every meal

A balanced diet contains all the vital nutrients required to produce energy for the proper functioning of the body. Physical functions performed all the time require energy which we get from the food we choose. From plant-based diet to animal proteins, the diet we consume should contain all the essential nutrients. From proteins to carbohydrates, healthy fats to vitamins and minerals, the body needs each of these nutrients.

Also read: Dietary guidelines that promote a balanced diet: 8 key recommendations for healthy eating

Dietary Guidelines for Indians:

According to the Dietary Guidelines for Indians 2024 developed by the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition, for an Indian diet of 2000 kcal per day, certain portions are recommended for healthy eating. According to the guidelines, half of a healthy plate of food should be fruits and vegetables. The other half should include cereals, millets, pulses, non-vegetarian foods, eggs, nuts, oilseeds, milk and yogurt.

However, according to the dietary pattern observed in Indians, people consume less micronutrient-rich foods such as whole grains, pulses and fresh produce. People also have a long-standing habit of over-consuming cereals. The guidelines further state that cereals can be consumed to meet 45 per cent of daily energy needs – for the rest of the energy, we should focus more on low-carbohydrate nutrients.

Also read: Live a long and healthy life: Follow these simple diet tips

Unhealthy eating habits among Indians:

The ICMR and NIN guidelines also observed long-term unhealthy dietary patterns among Indians – highly processed foods rich in sugar, salt and fat can contribute to a host of health conditions. This unhealthy eating habit combined with a sedentary lifestyle further contributes to micronutrient deficiencies and obesity rates. The study also observed the role of aggressive marketing in influencing people to make dietary preferences – this steered people away from nutritious options on their plate. High amounts of sugar, sodium and saturated fat in foods and beverages can harm health.

Also read: Nutritious diet can increase fertility and combat obesity. Know how

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor for any questions about any medical condition.