After 13 years, there is a new official Indian diet in place, with the Hyderabad-based National Institute of Nutrition coming out with modifications to its old dietary guidelines. The manual, released on 4 July, has an exercise-cum-diet plan for the average Indian as per Indian Council of Medical Research norms (the diet).
The new norms also call for exclusive breastfeeding of babies for more than six months (revised from the earlier four), increase in vegetable and fruit intake from the present 150 gm a day to 300 gm, increase in minimum fat percentage in terms of total calorie intake from 15 gm a day to 20 gm a day, cutting daily salt intake to 6 gm, reduced usage of processed foods, and drinking lots of water.
"Since physical activity among Indians has come down, we have also recommended it in our new guidelines,'' NIN Director Dr B Sesikeran said. Both men and women have been advised to do a bit of household work, walk briskly, run, play a sport or simply dance.
Another suggestion pertains to the use of microwave ovens. Though it is convenient and preserves nutrients, it reheats or cooks unevenly, leaving cold spots in the food from where harmful bacteria enter our bodies. As a solution, NIN discourages putting large amounts or big pieces in the microwave.
The ideal breakfast is four idlis or three dosas or one-and-a-half cups of upma or four slices of bread, or two cups of porridge or two cups of cornflakes with milk, or one cup of poha or two slices of toast or four pieces of dhokla.
Beverage Half-a-cup (one cup equals 200 ml) of milk and either two cups of tea or one cup of coffee.
Lunch
Two cups of rice, two phulkas, half-a-cup of dal, three-fourths cup of vegetable curry, eight slices of vegetable salad and half-a-cup of curd. (Non-vegetarians may substitute one pulse portion with one portion of egg/meat/chicken/fish).
Dinner
Two cups of rice, two phulkas, half-a-cup of dal, three-fourths cup of vegetable curry and 100 gm of fruit.
FOR THE SEDENTARY ADULT INDIAN FEMALE
The ideal breakfast for Indian women is three idlis or two dosas or one cup upma or three slices of bread.
Lunch
Same as men, but with only one cup of rice.
Dinner
Same as men, but with just one cup of rice.
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