As ICMR Asks To Reconsider Dietary Habits, Follow These Tips For Healthy Eating

Unhealthy diet and sedentary lifestyles are among the top reasons leading to the risk of several cardiovascular diseases, diabetes, high blood pressure, and other conditions linked to obesity. According to the latest study by the Indian Council of Medical Research (ICMR)’s National Institute of Nutrition (NIN), 56.4 per cent of the disease burden in India has been due to following an unhealthy diet.

Highlighting the importance of maintaining a balanced diet along with physical activity, ICMR suggested that it can reduce coronary heart disease, and hypertension and also prevent type-2 diabetes.

NIN’s recommendations include restricting salt intake, consuming sugar and oil-containing foods, exercising regularly, and curtailing processed food, among others.

At a time when ICMR has drawn attention toward the need to follow a balanced diet, here are five major tips to promote healthy eating patterns.

Tips For A Healthy Dietary Habit

1. Fruits and vegetables: Instead of munching on fried junk foods and fatty snacks, it is recommended to eat portions of a variety of fruits and veggies every day. While fruits can be consumed whole or as juices and smoothies, vegetables can be cooked, boiled, stewed, or included in various dishes.
2. Cut down on sugar: Regularly consuming foods and drinks high in sugar can increase the risk of obesity, high cholesterol, high blood pressure, diabetes, and tooth decay. Also, try to choose foods with unsaturated fats.
3. Eat less salt: While salt is considered an essential element in every day’s diet, it should be consumed at moderate levels. Too much salt can cause high blood pressure, increasing the chances of developing heart disease or stroke. One should reduce the consumption of packaged foods like breakfast cereals, soups, and bread that already contain salt.
4. Drink adequate water: Drinking an ample amount of water helps regulate body temperature, aids digestion, flushes out toxins, and keeps skin hydrated. Good hydration also supports cognitive function and boosts overall energy levels. ICMR recommends at least 8–10 glasses of water daily.
5. Stay active:Apart from following a proper diet, there is also the need to stay physically active through regular exercise. A sedentary lifestyle can lead to various health problems, like an increased risk of cardiovascular diseases, heart issues, and obesity. Adults need to reduce calories to lose weight and be more active.