Energy Requirement (Kcal/Kg IBW/day)

Activity

Obese

Normal

Underweig
ht

Sedentary

20-25

30

35

Moderate

30

35

40

Heavy

35

40

45-50

Carbo and fiber

The carbohydrate intake should be

approximately 50-60% of total calorie
intake. The quantity and quality of
carbohydrate is important
Complex carbohydrates should be
preferred over refined carbohydrates

Root vegetable should be consumed in

moderation as they have a high glycemic
index

Fruits should be eaten whole preferably

with the skin whenever feasible instead
of fruit juices.

The total dietary fibre recommended is 25

to 40 g/day

The cereal, pulse, vegetable, salad and

fruit group includes foods which are
evidently higher in dietary fibre.

A minimum of five servings of vegetable

and fruit/day i.e. approximately 400-500
gms per day with at least 3 vegetable and
2 fruit portions.

Simple sugars like direct sugar, sugarcane

juice, sweetened carbonated beverages,
fruit juices with added sugar and sugar
syrups should be avoided.

Low Glycemic index (GI) carbohydrate

foods should be preferred

Fiber and Complex Carbo

Whole grains and pulses

Vegetables & Fruits - All colours

Nuts and seeds

Mediterranean diet :Good quality fat , low in energy and high in fiber, high in fruits ,vegetables, & whole grains gives
CHD

reduction by 80 % Stroke reduction by 70 % T2DM reduction by 90 %

Protein

Protein intake is based on body weight. Normal adults, 1 g/kg/day, with

mixed protein sources. OR

1015% of the total calories/day for sedentary to moderately active

individuals.

Fat Recommendation
Total fat not more than 30 % En

SFAs not more than 10%

SFAs should be < 7% of total energy/day.

If LDL cholesterol of 100mg/dl,

Essential PUFAs , LA (n6) should provide

5-8% of total energy/day

Recommended Oils
High MUFA:Olive

76%

Canola

Recommended protein sources:

a. Non-vegetarian: egg white, fish, and lean chicken.
b. Vegetarian: soy, pulses, whole grams ,low fat milk, products like
curds and cheese.

ALNA(n3)should be 1-2 % of total

energy/day.

Cis MUFAs should provide 10-15% of total

energy/day.

Optimal ratio of LA/ALNA(n6/n3) should

be 5-10.

TFAs should be <1 % of total energy/day.

Long chain n-3 PUFAs should be obtained

from fish.

Cholesterol intake should be limited to

200-300 mg/day.

61% Rapeseed

53%

Rice bran

41%Til

42%

High n3:Soyabean

5%

Rapeseed

10% Mustard

10%

High n6Safflower, sunflower, corn, cottonseed

Moderate n6 & more n3 ratio (5-10) - Mix one oil from each group to attain n6 n3 ratio

Other Nutrients
Salt: 5 g/day or 2 g of Sodium

55-70%

Breakfast is essential

Water : 1.5 2 liters/day should be consumed,unless other wise advised

by the physician

Variety of foods should be included in the daily diet for vitamins,

minerals and phyto-Chemicals.

Free sugars < 10 % energy

Healthy snacks should be opted

Small frequent meals at regular intervals

Healthy cooking methods to minimize fat int

Dietary Guideline

1 .Variety of whole grains, millets and pulses should be included in the

daily diet

4.Encourage intake of salads.

2.Two glasses (1 glass = 240 ml) of low fat milk or equivalent milk
products should be included

5. 15 20 g of healthy oil /day (low SFA and TFA) is recommended.

Promote alternate oils

3.Four to five servings of fruits and vegetables (all colors) to be

included (1serving = 1 bowl = 125 g)

6.Substitute nuts and oilseeds in place of fats and oils

7.For non-vegetarians egg white, lean chicken and fish is

recommended.

1.5 -2 liters of water is recommended which includes other fluids like

coconut water ,butter milk and vegetable juices and soups.

Small frequent meals at regular intervals should be taken. Gap

between 2 meals should not be less than 3 hours.

A Food labeling policy may need to be determined

Give healthy snack list.

Small frequent meals are not practical for everyone, specially officegoers.

Option should be provided to have either 3 meals a day or smallfrequent meals, according to convenience.

Do not skip breakfast and have an early dinner.

Choose healthy snack options.

Follow the healthy dietary guidelines while eating out.

Take time to chew your food.

Boiled/steamed/roasted/grilled cooking methods should be preferred

over frying.

Avoid stress while eating. Avoid eating while working or driving.

Alcohol is not a recommendation. However, 1 small drink for women

and 2 small drinks for men 4 times / week along with healthy eating
could be beneficial for habitual takers.(one small drink = 30 ml of Gin ,
whisky ,vodka or 120 ml of wine or 240 ml of beer).

Starting your day with a healthy breakfast can jump start your
metabolism and eating the majority of your daily calorie requirement
early in the day gives your body time to work those calories off.

Physical Activity

Type of
physical
activity

Moderate intensity

Modality

Duration

Freq
uenc
y/
days
per
wee
k

Vigorous intensity

Modality

D
u
r
a
t
i
o
n
/

Freq
uenc
y/we
ek

3
days

2-3
days

r
e
p
e
t
i
t
i
o
n
s

Aerobic
physical
activity

Muscle

strength
ening
activity

Brisk walking,
stair climbing,
jogging(47m/sec),
cycling,
treadmill and
swimming

Resistance
weight
training, curls,
presses, antigravity
exercise,
isometric
exercise

Children-Body
weight
activity (Pull
ups)

30 min

1-3 sets
of 8-12
repetition
s
targeting
major
muscle
groups

2-3

Football,
badminton,
basketball,
running,
rope
jumping,
dancing

Resistance
training,
curls,
presses,
anti gravity
exercise,
isometric
exercise

ChildrenBody
weight
activity
(Pull ups)

2
0
m
i
n

>
3
s
e
t
s
o
f
>
1
2
r
e
p
e
t

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