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Avoid protein supplements: Wrong eating habits nowadays invite many major health diseases. Therefore, a good diet plan and regular exercise can protect you from serious diseases like heart problems, blood pressure and type 2 diabetes. Recently, ICMR issued a health and diet alert for Indians while announcing revised dietary guidelines. In its health alert, ICMR has especially advised gym goers not to consume protein supplements used to stay physically fit. Not only this, ICMR has also urged Indians to consume salt and sugar in limited quantities and read the information written on food labels for good health.
17 types of guidelines
Hyderabad-based NIN on Wednesday released revised guidelines for Indians to meet their essential nutrient requirements and prevent NCDs. These health guidelines were prepared by a committee of experts headed by ICMR-NIN Director Dr. Hemalta R. In which 17 types of guidelines have been discussed.
side effects of protein powder
In these guidelines, NIN said that consuming too much protein powder or high protein intake over a long period of time can affect a person's bone health. Doing so can lead to mineral deficiency in bones as well as potential damage to the kidneys.
How much sugar should I use?
The guidelines also state that sugar intake should be kept to less than five per cent of total energy intake and a balanced diet should include no more than 45 per cent of calories from cereals and millets and 15 per cent from pulses, fruits and meat. The remaining calories should come from nuts, vegetables, fruits and milk, the guidelines say. It states that 30 per cent or less of energy should be consumed per day from sugar.
Overreliance on grains
NIN said that due to the limited availability and high cost of pulses and meat, a significant section of the Indian population is highly dependent on cereals and as a result the intake of essential nutrients such as essential amino acids and essential fatty acids and micronutrients is low.
damage caused by malnutrition
Lack of essential nutrients in the diet can impair digestion, increasing the risk of insulin resistance and related disorders at an early age. A study has revealed that 56.4 per cent of diseases in India are caused by lack of essential nutrients. A healthy diet and physical activity can significantly reduce the risk of coronary heart disease (CHD) and hypertension (HTN) and prevent type 2 diabetes by 80 per cent. Adopting a healthy lifestyle can prevent untimely death, NIN said.