A healthy diet is important for everyone. The Indian Council of Medical Research (ICMR) has prescribed dietary guidelines for women, children, adolescents, adults and elders which should be followed.

Dietary Tips You Can Follow For A Healthy Living

Eat a variety of foods to ensure a balanced diet: To consume a well-balanced diet, it is important to ensure variety within the food groups with the addition of oilseeds and nuts in the daily diet. This will lead to adequate consumption of macro and micro nutrients essential for maintaining the physiological and biochemical processes of the body. The quantity of the food consumed should be under age, gender and physical activity performed by the individual, which can otherwise lead to malnourishment.

Use of oil/fats in moderation; choose a variety of oil seeds, nuts, Nutri cereals, and legumes to meet daily needs of fats and essential fatty acids (EFA): By choosing a variety of oil seeds, nuts, Nutri cereals, and legumes, you can ensure that you’re meeting your daily needs for fats and EFAs while also benefiting from the array of other nutrients these foods provide. This approach supports well-being and reduces the risk of nutrient deficiencies.

Obtain good quality proteins and essential amino acids (EAA) through appropriate combination of foods and avoid protein supplements to build muscle mass: Dietary protein can be attained from animal products like meat, poultry, fish and egg. Vegetarian sources include pulses like lentils, nuts seeds and milk. Protein quality is enhanced when pulses are eaten in combination with cereals or cereals in combination with fresh food and milk.

Ensure provision of extra food and healthcare during pregnancy: Pregnancy is a condition which is physiologically demanding. Along with extra food consumption, they must consume iron, folic acid and calcium supplements. Women must gain weight during their pregnancy by consuming nutrient-dense foods. The women are advised to avoid consumption of highly processed food items and encouraged consumption of good quality protein and iron-rich food during pregnancy.

Ensure exclusive breastfeeding for the first six months and continue till two years and beyond: Breastfeeding should be initiated as soon as the baby is born. It helps to improve the mother-child bond. The colostrum (first breast milk) should be given to the baby after birth as it is nutrient-rich, provides immune support and has protective factors. During the first six months after the baby is born, only breastmilk should be given to the baby as it provides long-term health benefits and reduces the risk of infections. Breastfeeding should be continued even after six months along with the consumption of nutrient-rich foods until two years of age.

Start feeding homemade semisolid complementary foods to the infant soon after six months of age: After six months of age, it is advised along with breast milk, semi-solid foods should be given to the baby as the nutritional requirements of the baby increase. The food given should be nutrient-dense and should be semi-solid and not too watery. The food should include cereals, pulses, fruits and vegetables, and if possible fresh foods or eggs.