The Indian dietary guidelines classify food into various groups based on their nutritional content and their role in maintaining overall health. These 10 groups help ensure a balanced and nutritious diet. Here are the key food groups according to the Indian dietary guidelines:
1. Cereals & Millet
Examples: Rice, wheat, maize, jowar, bajra, ragi, dals (lentils), and legumes (chickpeas, beans).
Nutritional Value: Rich in carbohydrates, proteins, fiber, and essential minerals like iron.
Role: Provide energy and are the primary source of protein for vegetarians.
2.Pulses
Examples: Dals (lentils), and legumes (chickpeas, beans).
Nutritional Value: Rich in proteins, and essential minerals like iron.
Role: Provide energy and are the primary source of protein for vegetarians.
3. Vegetables
Examples: vegetables (tomatoes, cucumbers, gourds), seasonal vegetables.
Nutritional Value: High in vitamins (especially vitamin A, C), minerals, and fiber.
Role: Help in digestion, provide antioxidants, and contribute to immune health.
4. Nuts, oils seeds & fats
Examples: Almonds, cashews, peanuts, sesame seeds. Ghee, butter, vegetable oils (sunflower oil, mustard oil), nuts (almonds, walnuts), seeds (flaxseeds).
Nutritional Value: High in healthy fats, protein, vitamins (especially vitamin E), and minerals.Provide essential fatty acids, fat-soluble vitamins (A, D, E, K), and energy.
Role: Provide energy, improve heart health, and support brain function.
5. Green leafy vegetables (GLV)
Examples: Green leafy vegetables (spinach, fenugreek), roots and tubers (potatoes, carrots), other vegetables (tomatoes, cucumbers, gourds).
Nutritional Value: High in vitamins (especially vitamin A, C), minerals, and fiber.
Role: Help in digestion, provide antioxidants, and contribute to immune health.
6. Fruits
Examples: Apples, bananas, mangoes, oranges, papayas, guava.
Nutritional Value: Rich in vitamins, minerals, and natural sugars. High in dietary fiber and antioxidants.
Role: Boost immunity, support digestion, and promote overall health.
7. Dairy
Examples: Milk, curd (yogurt), paneer (cottage cheese), buttermilk.
Nutritional Value: High in calcium, protein, and vitamins (especially vitamin D).
Role: Strengthen bones and teeth, support muscle function.
8. Roots & tubers
Examples: Seasonal vegetables, like beetroot, radish, carrot, tapioca, sweet potato, etc.
Nutritional Value: High in vitamins (especially vitamin A, C), minerals.
Role: Help in digestion, provide antioxidants, and contribute to immune health.
9. Meat, Fish, and Eggs
Examples: Chicken, mutton, fish, eggs.
Nutritional Value: Rich in high-quality protein, iron, and omega-3 fatty acids (in fish).
Role: Help in tissue repair, muscle building, and providing essential fatty acids for brain health.
10. Spices & herbs
Examples:Turmeric, cumin, ginger, garlic, cinnamon, pepper & cloves.
Nutritional Value: Rich in antioxidants.
Role:Contribute to immune health.
Key Points of a Balanced Diet According to Dietary Guidelines for Indian :
Variety: Eating a variety of foods from all the food groups ensures a balanced intake of essential nutrients.
Portion Control: Controlling portions, especially of high-calorie foods (fats and sugars), is important to maintain a healthy weight.
Physical Activity: Along with a balanced diet, physical activity is encouraged for overall health and well-being.
These guidelines are provided to promote a healthy diet that supports growth, sustains energy levels, and prevents diseases like malnutrition and lifestyle disorders such as diabetes and heart disease.
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