12 dietary guidelines -
1. Eat variety of foods to ensure a balanced diet.
2. Ensure adequate and appropriate diets for children and adolescents both in health and sickness.
3. Eat plenty of vegetables and fruits.
4. Ensure moderate use of edible oils and animal foods.
5. Overeating should be avoided to prevent overweight and obesity.
6. Exercise regularly and be physically active to maintain ideal body weight.
7. Use salt in moderation / restrict salt intake to minimum.
8. Ensure the use of safe and clean foods.
9. Practice right cooking methods and healthy eating habits.
10. Drink plenty of water and take beverages in moderation.
11. Minimize the use of processed foods rich in salt, sugar and fats.
12. Include micronutrient rich foods in the diets of elderly people to enable them to be fit and active. | Nutritionally adequate diet contains -
1. Nutrition is a basic prerequisite to sustain life.
2. Variety in food is not only the spice of life but also the essence of nutrition and health.
3. A diet consisting of foods from several food groups provides all the required nutrients in proper amounts.
4. Cereals, millets and pulses are major sources of most nutrients.
5. Milk which provides good quality proteins and calcium must be an essential item of the diet, particularly for infants, children and women.
6. Oils and nuts are calorie-rich foods, and are useful for increasing the energy
density.
7. Inclusion of eggs, flesh foods and fish enhances the quality of diet. However, vegetarians can derive almost all the nutrients from diets consisting of cereals, pulses, vegetables, fruits and milk-based diets. Vegetables and fruits provide protective substances such as vitamins/ minerals/ phytonutrients.
8. Diversified diets with a judicious choice from a variety food groups provide the necessary nutrients.
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