How To
Macronutrients – Macronutrients are nutrients our body needs in large amounts to function optimally. They include carbs, protein, and fat, which provide energy and have specific roles in the body.
ICMR guidelines suggest that the quantities of food needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide energy from cereals, unrefined millets, pulses, vegetables, fruits etc.
ICMR recommends 50%–55% of total calories from carbohydrates, 10%–15% from proteins and 20%–30% from dietary fats.
Percent Daily Value (%DV): Helps understand how much each nutrient contributes to your recommended dietary requirement, based on a 2,000-calorie diet.
Energy - On a food label, “Energy” is the number of calories present in food. Making it simple, it tells you how much energy your body will obtain after consuming a particular food. The energy content on a food label typically comes from three main macronutrients: carbohydrates, proteins, and fats.
Each gram of carbohydrates and proteins provides about 4 calories, while each gram of fat provides about 9 calories, and each gram of fiber provides 2 calories. Not just the quantity but the quality of these calories matter & thus, the quality of calories consumed varies as per the food’s nutrient composition.
Both these options can be 300 kcals, (2 rotis & aloo sabzi v/s 2 rotis & sprouts sabzi…. however, one is high in carbs and has negligible protein while other is high in fiber & protein.
A high carb meal spikes blood sugars and high protein, high fiber meal keeps you fuller for longer, thus the quality of calories makes a huge difference.
On an average a person needs approx. 1600-2000 kcal per day which may vary depending on age, sex, height, weight, physical activity, and environment. (If time permits or skip)
Reading energy information on food labels can aid in weight management, as consuming too many calories can lead to weight gain, while too few can result in weight loss and potential nutritional deficiencies.
Don’t just focus on total calories, look at the macronutrients contributing to the calories
Carbohydrates –
Carbohydrates are either simple or complex, and are major sources of energy .Simple carbs are the ones which are easily digested by the body and spike your blood sugars like table sugar, maida, polished rice (image cues). Complex carbs are digested slowly and are found in most of the plant foods like whole grains, unrefined millets, legumes and vegetables.
Total Carbohydrate on the Nutrition Facts label includes: DIETARY FIBER, ADDED SUGARS & SUGAR ALCOHOLS,
- Dietary Fiber – the hero ingredient which isn’t easily digested in the small intestine.
- Total sugars include sugars that are naturally present in food and added sugars - which are sugars that are added during processing.
- Sugar alcohols, also known as polyols, are a type of carbohydrate used as sweeteners and bulking agents. Sugar alcohols are incompletely absorbed into the blood stream from the small intestine which generally results in a smaller change in blood glucose than "regular" sugar (sucrose). However, ICMR clearly recommends avoiding sweetners.
ICMR suggests one should consume more of complex carbs from whole grains, unrefined millets, pulses and legumes.
Per day intake of carbs should not exceed 50-55% of total calories i.e. approx. 250 - 260g
*DGI_07th_May_2024_fin.pdf (icmr.nic.in)
Total Fat: Fat is a crucial source of energy, providing twice as much energy per gram as carbohydrates or protein(1 g = 9 kcals).
Dietary fats are derived from two primary sources: invisible fats present in plant and animal foods, and visible fats such as added oils (e.g., vegetable oils, cooking oils). While excessive fat intake can lead to health issues, daily fat consumption is essential for various bodily functions.
The "Total Fat" section on food labels indicates the amount of fat in a single serving or per 100 grams of the food. Both the quantity and quality of fat are significant.
Saturated fats, found in hydrogenated fats, ghee etc . can be detrimental to health and promote inflammation. Excessive saturated fats are harmful as they elevate cholesterol & triglyceride levels, hence should be consumed only in minimal quantities.
Highly processed foods have a high content of trans fats .Thus, any foods containing trans-fats should be completely avoided. Look for products labelled "trans fat-free"
In contrast, healthy fats from nuts, seeds, and minimally processed ; vegetable oils are beneficial.
Polyunsaturated and monounsaturated fats from sources such as vegetable oils, nuts, and seeds are healthier.
Maintaining an optimal ratio of saturated to monounsaturated to polyunsaturated fats (SFA:MUFA:PUFA) (1:1.3:1) is important to maintain a healthy fat intake.
As per ICMR , 20-30% of the daily calories should come from fat ie. approx .60g/day
Protein: Protein is a vital macronutrient with diverse functions in the body. According to the Recommended Dietary Allowance (RDA) by the Indian Council of Medical Research (ICMR), individuals should consume 0.8 g /kg body weight, while requirements will change basis physical needs during pregnancy ,lactation or athletic activities.
When reading food labels, it is important to check the protein content per serving and identify the protein source.
Plant-based protein sources are particularly beneficial as they can reduce the risk of obesity and diabetes. These foods are also rich in fiber, antioxidants, vitamins, and minerals, contributing to overall health. Thus, both the quality and quantity of protein are crucial. Combining unrefined millets, legumes, and pulses can provide high-quality protein with all essential amino acids.
While individual plant foods may lack one or more essential amino acids, a diverse diet can provide a complete amino acid profile. This complementary approach ensures that vegetarians can meet their protein needs without relying on animal products.
*DGI_07th_May_2024_fin.pdf (icmr.nic.in)
The ICMR recommends that 10-15% or approximately 75g of protein per day should come from whole food sources rather than protein powders or supplements, which often contain artificial flavorings and additives.
According to the ICMR IndiaB study, a diet comprising 20% protein can improve metabolic health and may induce remission in diabetes
TOTAL SUGAR -
As per ICMR ,an estimated 10% of school going kids are pre- diabetic
The "Total Sugars" value provides a comprehensive measure of all sugar content in a serving of the food.
Naturally occurring sugars (found in milk and fruits) + Added Sugars (sugar added during processing and preparation).
ICMR recommends consuming < 25g added sugars per day. Hence ,it’s important to check if the product your consuming has =/> 25g of sugar; and define the quantity of that food you should consume.
Food companies often add sugar to enhance flavor, preserve food, and improve texture, leading to higher sugar content in many processed foods. There are various types of sugars, including glucose, fructose, sucrose, and lactose. Understanding these different types and their sources can help consumers make informed choices and manage their sugar intake more effectively
All sources of sugar including table sugar, honey ,dates and jaggery have same amount of calories and similar metabolic effects. Excessive consumption of any of these can cause metabolic disorders like obesity ,uncontrolled blood sugar spikes etc.
Added sugars should be less than 5% of daily energy which is < 25g per day*.
*DGI_07th_May_2024_fin.pdf (icmr.nic.in)
Dietary Fiber –
Dietary Fiber, from the carbohydrate group, is the indigestible part of vegetables, fruits, whole grains, pulses, nuts and seeds.
Soluble and insoluble fiber are two types of dietary fiber essential for digestive health.
Soluble fiber dissolves in water to form a gel-like substance, aiding in slowing digestion and nutrient absorption, which helps regulate blood sugar levels and lower cholesterol. It is found in oats, fruits, and legumes. Insoluble fiber does not dissolve in water and adds bulk to stool, promoting regular bowel movements . Sources include whole grains & vegetables.
Both types of fiber are crucial for maintaining gastrointestinal health, supporting a healthy gut microbiome, and reducing the risk of chronic diseases like heart disease and diabetes.
Prebiotics and probiotics play complementary roles in gut health. Prebiotics are non-digestible fibers in whole grains, lentils & vegetables and promote the growth and activity of the good bacteria. Probiotics, on the other hand, are live beneficial bacteria found in fermented foods like yogurt.
Prebiotics and probiotics help maintain a balanced gut microbiota, enhance digestion, support immune function, and improve overall well-being. Including both in your diet ensures optimal gut health.
- Fiber adds bulk to your stool, making it easier to pass and reducing the risk of constipation. With each bite of fiber-rich foods, you're giving your digestive system the support it needs to thrive.
- It further slows the absorption of carbohydrates supporting blood sugar management preventing spikes & crashes.
- High fiber foods are filling and low in calories making your weight loss journey an effortless one!
ICMR suggests 30-40g of fiber per day. Consumers should look for minimum 3g fiber per 100g of food products