ICMR Diet Chart for Breakfast, Lunch and Dinner!
ICMR Diet Chart for Breakfast, Lunch and Dinner!
The Indian Council of Medical Research (ICMR) recently released updated dietary guidelines specifically addressing the needs of working women and mothers. These guidelines emphasize a balanced diet to combat unhealthy eating practices and prevent non-communicable diseases such as obesity, diabetes, and heart disease. Key recommendations include:
- Balanced Diet: Incorporate a variety of foods, including whole grains, pulses, fruits, and vegetables.
- Moderate Fats and Sugars: Limit the intake of high-fat, high-sugar, and highly processed foods.
- Hydration: Ensure adequate water intake.
- Physical Activity: Engage in regular physical activity to maintain overall health.
The guidelines also stress the importance of reading food labels to make informed dietary choices and encourage exclusive breastfeeding for the first six months, continuing up to two years and beyond. These measures aim to support the health and well-being of mothers and working women amidst their busy schedules​ (Netmeds)​ .
ICMR Diet Chart
The ICMR dietary guidelines for working women and mothers provide specific recommendations for each meal to ensure a balanced intake of nutrients:
Breakfast (470 kcal):
- Grains: 30g (chana, moong dal, lobi, or rajma)
- Nuts: 20g
- Egg: 1
Lunch (740 kcal):
- Dal: 80g
- Green Leafy Vegetables: 50g
- Curd: 150ml
- Seasonal Fruits: 50g
- Chapatis: Made from whole wheat
Dinner (470 kcal):
- Vegetable or Chicken Soup: 50g
- Salad: Seasonal vegetables with paneer, tofu, chicken, or fish (50g)
- Dal: 60g
- Sauteed Paneer
These meals ensure a balanced intake of protein, carbohydrates, vitamins, and minerals throughout the day.
How to balance a diet?
The ICMR 7-day balanced diet chart for working women and mothers emphasizes varied and nutritious meals:
Day 1
- Breakfast: Bowl of oats, glass of milk
- Lunch: Roti, dal, veggies, curd
- Dinner: Brown rice, dal, green salad
- Snacks: Nuts, fruits, seeds, smoothie, yoghurt
Day 2
- Breakfast: Omelette with veggies, glass of milk
- Lunch: Brown rice, chicken/paneer curry, salad
- Dinner: Multigrain roti, dal, salad
- Snacks: Smoothie, nuts, fruits, seeds, yoghurt
Day 3
- Breakfast: Namkeen dalia, fruit
- Lunch: Bajra roti, dal, veggies, curd
- Dinner: Brown rice, dal, salad
- Snacks: Smoothie, nuts, fruits, seeds, yoghurt
Day 4
- Breakfast: Moong dal cheela, glass of milk
- Lunch: Brown rice, salmon/soya bean curry, salad
- Dinner: Roti, dal, salad
- Snacks: Smoothie, nuts, fruits, seeds, yoghurt
Day 5
- Breakfast: Besan chilla, glass of milk
- Lunch: Jowar roti, dal, veggies, salad
- Dinner: Brown rice, dal, salad
- Snacks: Smoothie, nuts, fruits, seeds, yoghurt
Day 6
- Breakfast: Brown bread with omelette, glass of milk
- Lunch: Brown rice, dal, veggies, salad
- Dinner: Multigrain roti, dal, salad
- Snacks: Smoothie, nuts, fruits, seeds, yoghurt
Day 7
- Breakfast: Poha, glass of milk
- Lunch: Roti, mixed vegetable, roasted chicken, dal
- Dinner: Brown rice, dal, salad
- Snacks: Smoothie, nuts, fruits, seeds, yoghurt
This chart ensures a balanced intake of essential nutrients throughout the week.
Benefits of ICMR Diet Chart
Following the ICMR diet charts can significantly reduce the risk of nutrition-related diseases such as obesity, diabetes, cardiac issues, cancer, and high blood pressure. These charts also help manage health conditions where diet is crucial, like food intolerances, allergies, anemias, diabetes, heart conditions, and kidney disease.
For physically active and healthy individuals, the diet should consist of nutrient-dense, low-fat foods to enhance productivity, support disease prevention, and aid pregnancy. During adolescence, the diet should promote growth spurts and bone development with high protein and essential vitamins and minerals. The diet also focuses on supporting growth, fighting infections, meeting nutritional demands, maintaining energy levels, and optimizing overall health, including immune system function and cellular repair. This ensures strong bones, muscles, skin, teeth, and eyes.
Tips for the Healthy diet
According to the ICMR diet chart, here are key recommendations:
- Base meals on high-fiber starchy carbohydrates.
- Eat plenty of fresh foods.
- Reduce saturated fats and sugar intake.
- Limit salt to no more than 6g per day for adults, substituting with herbs and spices.
- Exercise daily for at least 20-30 minutes.
- Stay hydrated.
- Never skip breakfast.
- Prioritize vegetables over refined carbohydrates.
- Opt for lean proteins.
- Choose nutrient-dense snacks.
- Use minimal and healthy cooking oils.
- Avoid sugary foods.
- For evening snacks, consume milk with around 35 kilocalories.
These guidelines support balanced nutrition and overall health.