The Indian Council of Medical Research (ICMR) is the apex body in India for the formulation, coordination, and promotion of biomedical research. Established in 1911 as the Indian Research Fund Association (IRFA), it was renamed ICMR in 1949.
ICMR plays a crucial role in conducting and supporting medical research, addressing health issues pertinent to the Indian population. It focuses on research in areas such as communicable diseases, non-communicable diseases, reproductive health, nutrition, and environmental health. ICMR also develops guidelines, policies, and standards for healthcare, and collaborates with national and international organizations to improve public health.
ICMR releases health guidelines every year for people to be aware about the latest dos and don'ts regarding a healthy diet, nutritional requirements and their benefits. In this blog we will understand some of the important health guidelines from ICMR.
According to ICMR a balanced diet fulfills all the nutritional needs of the body. There is no single food which can provide all the necessary nutrients and hence these need to be obtained through a judicious choice of a variety of foods. Such diets also provide a host of other bioactive substances and phyto- nutrients and thus exert a positive impact on health. Appropriate dietary habits promote optimal growth and development and prevent malnutrition occurring in all its forms-undernutrition, micronutrient deficiencies, overweight, obesity (1).
| Category | Age | ||
| 1-4 | 5-9 | 9-19 | |
| Anemia (%) | 40 | 23 | 28 |
| Vitamin B12 Deficiency (%) | 13 | 17 | 30 |
| Vitamin A Deficiency (%) | 17 | 21 | 15 |
| Zinc Deficiency (%) | 19 | 16 | 31 |
| Obesity (%) | 1.3 | 1.1 | |
| Hypertension (%) | 4.9 |
| Protein g/kg/day | Calcium/day | Magnesiummg/day | Ironmg/day | Zinc mg/day | Vit. B12 mcg/day | Vit C mg/day | Vit. A mcg/day | ||
| Sedentary | 0.83 | 1000 | 440 | 19 | 17 | 2.2 | 80 | 1000 | |
| Men | Moderate | 0.83 | 1000 | 440 | 19 | 17 | 2.2 | 80 | 1000 |
| Heavy | 0.83 | 1000 | 440 | 19 | 17 | 2.2 | 80 | 1000 | |
| Sedentary | 0.83 | 1000 | 370 | 29 | 13.2 | 2.2 | 65 | 840 | |
| Women | Moderate | 0.83 | 1000 | 370 | 29 | 13.2 | 2.2 | 65 | 840 |
| Heavy | 0.83 | 1000 | 370 | 29 | 13.2 | 2.2 | 65 | 840 |
ICMR recommend choosing a variety of foods according to age, gender, physiological status, physical activities. It also recommends a combination of whole grain cereals, pulses and millets. Include fresh vegetables and fruit daily. Add animal based foods like milk, eggs and meat particularly pregnant women, children and adolescent.
ICMR recommends adding fresh green leafy vegetables to your diet. They are a rich source of Iron, Vitamin A, Vitamin C, Folic Acid and Phytonutrients. Vegetables are also rich in antioxidants. They are a good source of fiber and low in fat. ICMR also recommends increasing your intake of vegetables during pregnancy. Prefer root vegetables. As per ICMR everyone should consume 400g of vegetables daily.
According to ICMR, the intake of oils and fats should be in moderation. It recommends including food sources such as nuts, seeds, and soybeans rich in alpha-linolenic acid, which is beneficial for health. Limit the use of high saturated fat containing foods such as ghee, butter etc. Limit the use of ready to eat fast foods, bakery foods and processed foods due to their high trans fat and saturated fat content.
As per ICMR an adult should consume 0.8g-1g of protein as per his body weight. For someone who is an active person, protein requirement is 1g-1.2g of their body weight. Proteins provide amino acids which are vital for almost every function of the body.
Include protein rich foods such as chicken, fish, eggs, paneer, lentils, beans, nuts and seeds to fulfill your daily protein requirements. Combining cereals with pulses in the ratio of 3:1 will improve the protein quality of your meal as per ICMR.
According to ICMR 25% of Indian are either overweight or obese. ICMR identifies change in lifestyle as the biggest reason in the rise of obesity. Obesity is the cause of lots of chronic diseases like cardiovascular diseases, diabetes and cancer.
Eating healthy is the first step to reducing your weight. Include healthy foods like vegetables, lentils and pulses and avoid consumption of sugar, salt, refined oil and alcohol. Regular exercise is also recommended by ICMR to reduce weight gradually. ICMR also recommends 7-8 hours of sleep every day to avoid unhealthy habits resulting in weight gain.
ICMR recommends drinking adequate water to maintain good health. As per ICMR a regular person should drink 8 glasses or 2.5 liters of water every day. Always try and boil the water before drinking. Always prefer coconut water, butter milk, lemon water and avoid soft drinks, beer.
Always read nutrition label before buying any product. Nutrition and health claims are regulated by FSSAI in India. It is mandatory to display the name of the food, brand name, list of ingredients, date of manufacturing, expiration date and any allergens present. The nutrient label should provide nutrient content per 100g/100ml. It is also mandatory to display percent RDA per nutrient for every serving of food.
