In a world where fast food and calorie-dense snacks are gaining popularity, many Indian adults are unknowingly missing out on essential nutrients. Here is a simple way to understand how much and what type of food you should eat daily for balanced nutrition. Tailored for a 2000 kcal diet, this ICMR model focuses on achieving the right mix of carbohydrates, proteins, fats, vitamins and minerals for optimum health.
According to the ICMR-National Institute of Nutrition (NIN), the ideal daily diet for an adult consuming 2000 kcal should come from a diverse range of food groups. The guidelines suggest specific raw weight targets for each group: 250 gm of cereals (including millets), 85 gm of pulses, 300 ml of milk or curd, 400 gm of green leafy vegetables, 100 gm of fruits, 35 gm of nuts and seeds, and 27 gm of fats and oils. This balance, it says, ensures adequate intake of energy, protein, healthy fats and dietary fibre.
Alongside, ICMR also emphasises sourcing at least half of your recommended cereals from whole grains like millets, given their rich micronutrient, fibre and antioxidant content. Additionally, a colourful variety of vegetables and fruits should make up almost half your plate, improving gut health and boosting immunity through phytochemicals and antioxidants.
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Diet guide basics
Here's how each food group fuels your body, and why balanced energy and nutrition is vital:
- Make cereals your main energy provider for the day: Cereals, including wheat, rice, and millets, contribute about 42 percent of your daily energy needs, according to ICMR data. They provide complex carbohydrates that fuel your body with sustained energy throughout the day. Millets, in particular, offer bonus points for fibre and micronutrients.
- Rely on pulses for plant-based protein and fibre boost: Pulses like lentils, beans and peas offer around 14 percent of your daily energy. They are a fantastic plant-based source of protein and rich in dietary fibre. Regular intake can help in muscle repair, immune function and maintaining blood sugar levels.
- Don’t underestimate the role of milk and curd for bone health: Dairy products like milk and curd contribute 11 percent of daily energy and provide essential nutrients like calcium, vitamin B12, and good quality protein. This food group supports bone density, gut health, and muscle function, especially important for growing children and ageing adults.
- Add fats and oils mindfully for calorie density and nutrient absorption: Though consumed in small quantities, fats and oils supply 12 percent of your total energy, thanks to their calorie density. They help in the absorption of fat-soluble vitamins like A, D, E and K. Choose healthier options like groundnut oil, mustard oil or sunflower oil for better heart health.
- Fill your plate with fruits and vegetables for vitamins, minerals and fibre: While low in calories, fruits and vegetables are nutrient powerhouses. They offer a mix of vitamins (like C and A), minerals (like potassium and magnesium), and plenty of dietary fibre. This makes them crucial for digestion, immunity and skin health.
- Prioritise dietary fibre to improve digestion and prevent lifestyle diseases: The ICMR highlights that foods like cereals, pulses, vegetables, fruits, and nuts collectively meet your daily fibre needs. Fibre not only improves digestion but also keeps you feeling full for longer, helps lower cholesterol and supports blood sugar control. Diets high in fibre have been linked to reduced risks of heart disease, obesity and type 2 diabetes.
- Focus colourful eating to fill vitamin and mineral gaps: Including green leafy vegetables, colourful fruits and whole grains like millets boosts your intake of essential micronutrients like calcium, iron, magnesium and a range of vitamins (A, C, E and B-complex). The vibrant pigments in fruits and veggies also deliver phytonutrients like flavonoids and polyphenols, offering antioxidant and anti-inflammatory benefits.
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