SOURCE
Food-based dietary guidelines - ICMR 1993
Dietary guidelines from National Institute of Nutrition
Eat a variety of foods
A nutritionally adequate diet should be consumed through a wise choice from a variety of foods.
Enjoy eating / Read food labels social part of eating
Healthy and positive food concepts and cooking practices should be adopted.
Consume adequate fluids
Water should be taken in adequate amounts and beverages should be consumed in moderation
Eat complex carbohydrates and whole grains
Highly refined and polished cereals should be avoided in preference to undermilled cereals
Eat more vegetables and fruits
Green leafy vegetables, other vegetables and fruits should be consumed in plenty.
Moderate fat intake
Cooking oils and animal foods should be used in moderation, and vanaspati/ghee/butter should be used only sparingly. Edible fat intake should need not exceed 40grams and total fat intake should be limited to levels at which fat will provide no more than 20% of total energy.
Moderate salt intake
High salt intake should be avoided.
Achieve and maintain a healthy body weight and exercise regularly
Over-eating should be avoided to prevent over-weight and obesity. Proper physical activity is essential to maintain desirable body weight.
Eat clean and safe foods
Foods consumed should be safe and clean.
Adequate food and nutrient intake must be consumed during pregnancy and lactation.
Additional food and extra care are required during pregnancy and lactation
Exclusive breast-feeding is recommended from birth to at least 4 - 6 months.
Exclusive breast-feeding should be practiced for 4 - 6 months. Breast-feeding can be continued up to 2 years.
Complementary feeding can be started between 4 - 6 months
Food supplements should be introduced to infants by 4 - 6 months
Adequate and appropriate foods should be taken by children and adolescents, both in health and disease. Adequate food and nutrient intake is essential in old-age.
The elderly should eat a nutrient-rich diet to keep active and fit.