NUTRITION CONCEPTS FOR PREVENTIVE NUTRITION PLAN FOR

THE ADULT
DIETARY GUIDELINES FOR INDIANS
(Source: ICMR NIN)
Right nutritional behavior and dietary choices are needed to achieve dietary goals. The
following dietary guidelines provide a broad framework for appropriate action:
 Eat variety of foods to ensure a balanced diet.
 Eat plenty of vegetables and fruits.
 Ensure moderate use of edible oils and animal foods and very less use of ghee/ butter/
vanaspati.
 Avoid overeating to prevent overweight and obesity.
 Restrict salt intake to minimum.
 Ensure the use of safe and clean foods.
 Adopt right pre-cooking processes and appropriate cooking methods.
 Drink plenty of water and take beverages in moderation.
 Minimize the use of processed foods rich in salt, sugar and fats.

Lifestyle recommendations for the adult to maintain health

(Source: World Health Organization)
 Avoid harmful use of alcohol
Consuming alcohol can lead to health problems such as mental and behavioural
disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some
cancers and heart diseases, as well as injuries resulting from violence and road clashes
and collisions.
 Don’t smoke
Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco
kills not only the direct smokers but even non-smokers through second-hand exposure
 Be active
Physical activity is defined as any bodily movement produced by skeletal muscles that
requires energy expenditure. This includes exercise and activities undertaken while
working, playing, carrying out household chores, travelling, and engaging in
recreational pursuits. The amount of physical activity you need depends on your age
group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity
physical activity throughout the week. Increase moderate-intensity physical activity to
300 minutes per week for additional health benefits.
Reduce screen time