ICMR Diet Chart: This is the diet chart of ICMR, know what to include in the plate

According to ICMR, our diet should be 2 thousand calories daily. But 2 thousand calories should come from different things in our diet, not from any one food product.

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Staying healthy during the Corona period is not less of a challenge for people. In such a situation, people are paying a lot of attention to their food. But people do not know what should be in their plate? After all, what food will keep them healthy and their body will get proper amount of nutrition. Recently ICMR's Hyderabad-based Nutrition Institute of India has released a report. According to this, our diet should be 2 thousand calories daily. But 2 thousand calories should come from different things in our diet, not from any one food product. According to Dainik Bhaskar's news, according to ICMR scientists, there should be not one, but many sources of energy in our food. Relying on any one food product will give us energy, but the balance of vitamins, calcium and protein in our body can be deteriorated.

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Diet chart of ICMR

 

 According to ICMR, we should include 270 grams of grains (roti, rice) in our food every day. With this we will get about 45 percent of 2 thousand calories. 90 grams of lentils should be kept in food. This will give us 17 percent calorie energy. Use 300 grams of milk and curd daily in food. This provides 10 percent of our daily calorie energy. Scientists say that 150 grams of fruits should also be eaten once a day. This gives us 3 per cent of the required calories. It is necessary to include 20 grams of nuts and seeds (sprouted seeds) in the food. With this we will get 8 percent of the required calories. By adding 27 grams of ghee and fats to the food, you will get 12 percent energy.

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What are people eating in the city and village

 According to ICMR report, only 45 per cent of our dependence as a source of energy should be on grains, but this is not happening in cities and villages. Average eating here is impaired. In cities, 51 percent dependence of people is on grain. In the villages, 65.2 percent dependence on food grains. Scientists say that as a source of energy, we should include more of pulses, pods, meat, eggs and fish in our food even though it is not happening now. People now have 11 percent dependence on these things for energy, but it should be 17 percent.

 

Our dependence on vegetables for energy should be 5 per cent, but only 8.8 per cent of this is being followed in villages and 17 per cent in cities. The dependence of the villagers on nuts and oil seeds is 22%, while the dependence of urban people is 27%. According to the report, people in cities are using snacks and sweets as a source of 11% energy, whereas it should be less. Good quality protein is being used by 5% in the village and 18% in the cities, while it needs to be increased.

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Fresh and protein rich food

 According to doctors, people are eating more snacks in cities, this is not right for health. Eating more snacks means that you are going away from eating well. The body does not get the necessary energy from it. Regarding the diet chart of ICMR, doctors say that we can get energy of our need to a great extent from sunlight, curd, jaggery and gram. We have a choice of everything, our focus should be on fresh and protein rich food. The office goers are very busy, so they cannot follow ICMR's diet chart exactly. So they should increase their dependence on dry fruits. They are the best sources of energy. The balance of vitamins also remains in the body using them.