Mint Primer | ‘Read that label’ and 16 more food commandments

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Mint explores. The 2024 Dietary Guidelines for Indians (DGIs) is a list of 17 do’s and dont’s from India’s premier nutrition research institute. It advises us to eat a variety of fresh foods, include quality protein in diets and avoid supplements to build muscle, take steps to prevent abdominal obesity, minimise consumption of ultra-processed food high in salt, sugar and fat, plus pay attention to labels on packaged food to make informed choices.

Complementary diet for infants older than six months (in addition to breast milk) is better when home-cooked; packaged items with added sugar are best avoided, it told parents. About 56% of India’s total disease burden is due to unhealthy diets. Healthy diets coupled with physical activity can tame the surge in non-communicable diseases like hypertension and diabetes, and prevent premature deaths.

Every tenth child is pre-diabetic while one in four is anaemic. India is also a tale of contrasts: while a fifth of adult women battle undernutrition, a quarter are obese. Highly processed food loaded with sugar and salt is more affordable and accessible than healthy alternatives.

Cheap junk food is heavily marketed, influencing diets of both children and adults. We should source macro and micro nutrients from a minimum of eight food groups with fruits, vegetables, green leafies, roots and tubers forming half the plate. Cereals, pulses, flesh foods, eggs, nuts, oils, and dairy comprise the rest.

45% of our energy needs can come from cereals, 15% from protein, 30% from fats, and the rest from milk products and nuts. Cereals contribute 50-70% of daily energy needs of an Indian. Protein sources contribute only 7-9%—half of recommended levels.