THE 5 BASIC FOOD GROUPS

There are 5 basic foods & each of them provides a range of nutrients, and all have a role in helping the body function.

1. Cereals Like rice, wheat, millets, oats etc.
2. Pulses Contain beans, peas, soya beans, lentils etc.
3. Fruits & Vegetables Fruits including guava, apple, mango, banana, melons etc. Vegetables include all roots and tubers, leafy vegetables and others such as bitter guard, lady fingers, tomato etc.
4. Fats & Oils Includes cooking oils like sunflower, mustard, coconut oil etc., fat from nuts and seeds.
5. Diary & Meat Milk &Milk products like cheese, butter, cream, paneer, curd and animal products including meat, sea food, egg etc.

BALANCED DIET

A Balanced diet is a nourishing, wholesome diet which provides adequate proportions of essential nutrients from all Food Groups necessary to maintain good health along with non-nutrients such as dietary fibre, antioxidants and phytochemicals which bestow positive health benefits & supports a Healthy Immune system as well.

In order to stay happy and healthy, one should follow a proper balanced diet to ensure that our body gets all the nutrients and non- nutrients along with adequate intake of water, 8-10 hours of good sleep and 30-45 mins of Physical activity

PORTION GUIDANCE

Understanding and consuming ALL FOOD GROUPS in the RIGHT PORTIONS is critical to maintain a Balanced Diet. National Institute of Nutrition has recommended portions for various food groups baisi gender, age and lifestyle.

Your Daily Food Portions: 

                                My plate!

It can be hard to measure out every portion of food you eat. But, there are simple ways to estimate the appropriate portions of the various food groups as a ready reference.     

Consuming a balanced diet also helps us meet our RDA's 

What’s RDA?

Recommended Daily Allowance are science-based levels of essential nutrients that are set to meet the requirements of average healthy individuals. National Institute of Nutrition has created Recommended Dietary Allowances (RDA) for essential nutrients adapted to Indian dietary habits and body weights of different ages. 

What is its importance?

Knowing the RDA helps one comprehend the amount of a nutrient required on daily basis. It is important to meet this level, for our bodies to function efficiently. It is effectively used to plan meals to ensure adequate nutrient intake as well as address specific medical conditions and achieve weight management              

Click here to know your Recommended Daily Allowances

References:

• Dietary Guidelines for Indian- A Manual; ICMR, National Institute of Nutrition.
• Srilakshmi, B. (2002). Food Science (Revised. New age international publication).
• A practical approach to the nutritional management of chronic kidney disease patients in Cape Town, South Africa - Scientific Figure on ResearchGate.