How should be our diet chart?

ICMR's suggestion - Daily our diet should be 2 thousand calories, 45% grains in the plate, 17% pulses, 5% vegetables are necessary; Know what to include in your diet table:

Include 300 grams of milk and curd daily in the food, this gives us 10% of the calorie energy required daily.According to experts - we can get energy required to a great extent from sunlight, curd and jaggery.
Staying healthy during the Corona era is nothing short of a challenge for people. In such a situation, people are paying special attention to their food. But people do not know what should be in their plate? Recently ICMR's Hyderabad-based Nutrition Institute of India has released a report. According to this, our diet should be 2 thousand calories daily. But 2 thousand calories should come from different things in our diet, not from any one food product.

What do ICMR scientists say?

According to ICMR scientists, our food should have many sources, not one energy. Relying on any one food product will give us energy, but the balance of vitamins, calcium and protein in our body can get worse.

How should our diet chart according to ICMR?

According to the ICMR we should include 270 grams of grains (roti, rice) in our daily meals. With this we will get about 45% of 2 thousand calories. 90 grams of lentils should be kept in food, this will give us 17% calorie energy.

300 grams of milk and curd should be used daily in food. This provides 10% of our daily calorie energy. Scientists say that 150 grams of fruits should also be eaten once a day. This gives us 3% of the required calories.
It is necessary to include 20 grams of nuts and seeds (sprouted seeds) in the food. This will give us 8% of the calories required. Adding 27 grams of ghee and fats to the food will provide 12% energy.

What are people in the city and village eating right now?

According to the ICMR report, only 45% of our dependence as a source of energy should be on grains. But this is not happening in cities and villages. Here this average is impaired. In cities, 51% of the people depend on grain. In the villages, 65.2% dependence on food grains.

Scientists say that as a source of energy, we should include pulses, pods, meat, eggs and fish more in our food, while this is not the case. People now have 11% dependence on these things for energy, but it should be 17%.
Our dependence on vegetables should be 5% for energy. But only 8.8% of the population in villages and 17% in cities are following it. The dependence of the villagers on nuts and oil seeds is 22%, while the dependence of urban people is 27%. According to ICAR, this incident is needed.
According to the report, 11% of the people in cities are using snacks and sweets as a source of energy, this should be less. Good quality protein is being used by 5% in the village and 18% in the cities, while it needs to be increased.

Eating a large amount of snack means that you are going away from eating well

Dietician Dr. Nidhi Pandey in Raipur says that people are eating more snack in cities, this is not good for health. Eating a large amount of snack means that you are moving away from eating well. The body does not get the necessary energy from it.

Regarding the diet chart of ICMR, Dr. Nidhi says that we can get energy of our need to a great extent from sunlight, curd, jaggery and gram. We have a choice of everything, our focus should be on fresh and protein rich food.
Office goers are very busy, so they cannot follow ICMR's diet chart right away. Therefore they should increase their dependence on dry fruits. They are the best sources of energy. The balance of vitamins also remains with their use.

Article courtesy: This article is brought to you from excerpts from Indian Council of Medical Reseach known as ICMR papers