What to eat and what not to eat… New guidelines came after 13 years, see the complete list

After a gap of 13 years, ICMR i.e. Indian Council of Medical Research and National Institute of Nutrition have issued guidelines regarding the eating habits of the people. In this, people have been told what food is good for health and which things are more important to avoid.

More than half of all our diseases are caused by our wrong eating habits. Unhealthy diet is the cause of 56.4 diseases in the country. This is according to a guideline of ICMR i.e. Indian Council of Medical Research and National Institute of Nutrition. ICMR has issued guidelines regarding people's eating habits after a gap of 13 years. The organization says that deaths due to diseases can be prevented by following a healthy lifestyle.

Guidelines say that a person needs to eat 1,200 grams a day to stay healthy. This provides about 2,000 calories. It is enough to have 100 grams of fruits, 400 grams of green vegetables, 300 ml of milk or curd, 85 grams of pulses or eggs, 35 grams of nuts and seeds and 250 grams of grains in the plate. Consuming more than 27 grams of lubricant in a day can be harmful for health. For non-vegetarians, a maximum of 70 grams of chicken or meat a day is sufficient.

Mustard oil is more beneficial than ghee

According to the guidelines, there are three types of fatty acids in our food. Which includes saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. The more saturated fatty acids one consumes, the more the calorie intake will increase.

The increase in calories increases the risk of heart disease and stroke. Apart from this, it has also been advised to avoid trans fat. Ghee, palm oil and coconut oil have the highest amount of saturated fatty acids. At the same time, it is found least in mustard oil. That means mustard oil is more beneficial for you than ghee.

Effect of unhealthy diet on children

Children are suffering from overweight, obesity and diabetes at an early age. Due to their increasing risks, they are also facing problems. One reason for which is food and drink. Food products high in fat, sugar and salt are now more easily available in the markets than healthy food products. Due to advertising and marketing about unhealthy foods, these food products have become more popular and it is here that they are causing diseases. Studies have shown that giving Cerelac to children less than 6 months is prohibited.

Should we drink water while standing or sitting?

How often do elders feel that one should not drink water while standing? There will be pain in the knees. However, the ICMR report has rejected this in its guidelines. The report says that there is no problem in drinking water while sitting and it is okay to drink water while standing also.

Prohibition on protein supplements

ICMR has also advised to avoid protein supplements to increase body mass. It states that there are many risks associated with consuming large amounts of protein powder over a long period of time. Such as bone mineral loss and kidney damage. Things like sugar, egg, dairy products, soya are used in protein supplements. Consuming it every day is like putting your health at risk.

Which vessel is right for cooking?

Earthen pot- Earthen pot is the safest. These are eco friendly. Less oil is used while cooking and the nutrition of the food remains intact.

Metal utensils- It has been said in the report that acidic foods like chutney, curd, sambar should not be kept in such utensils.

Steel utensils- There is no problem in using steel utensils. Its chemicals do not go into food.

Non-stick- The risk with non-stick utensils occurs when food is cooked above 170 degrees Celsius. One thing to note is that when the coating of this utensil wears off, its use should be stopped.