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Way to prevent Yeast and UTIs infections: Keep your blood sugar levels as close to your target range as possible. Other ways to prevent UTIs: drink lots of water, and urinate more frequently instead of waiting until your bladder is full. | [
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Stress Management and Self-Care: Stress can impact blood sugar levels and overall health. Engaging in stress reduction techniques such as meditation, yoga, deep breathing exercises, or engaging in hobbies and activities that bring joy can promote emotional well-being and better diabetes management. Women with diabetes face unique challenges and | [
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diabetes management. Women with diabetes face unique challenges and considerations in managing their health. Hormonal influences throughout various stages of life, along with specific health risks, necessitate tailored strategies for diabetes management. By staying proactive, seeking advice from Oxyjon or your existing doctor, adopting a healthy | [
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advice from Oxyjon or your existing doctor, adopting a healthy lifestyle, and prioritizing self-care, women can effectively manage their diabetes, nurture their well-being, and lead fulfilling lives. Remember, individualized care and guidance from healthcare professionals are crucial for women’s health with diabetes. | [
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When discussing diabetes, the focus is often on blood sugar management, cardiovascular health, and the potential complications affecting major organs. However, the impact of diabetes on nail health is a lesser-known aspect that deserves attention. You need to know how diabetes impacts nail health, including common nail-related issues, potential | [
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impacts nail health, including common nail-related issues, potential causes, and practical tips for maintaining healthy nails while managing diabetes. | [
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Nail Changes Associated with Diabetes- Yellowing, Brittleness, Thickening, Ingrown toenails, Nail fungus | [
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Yellowing: Individuals with diabetes may notice changes in the color of their nails, ranging from yellowish discoloration to a darker shade. This is due to the breakdown of sugar and its effect on the collagen in nails. | [
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Brittleness: People with diabetes may also experience brittle nails. This is because high blood sugar levels can damage the keratin in the nails, which makes them more likely to break.\nThickening: Nails may also thicken in people with diabetes. This is because high blood sugar levels can increase the production of keratin in the nails. | [
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Ingrown toenails: Diabetes can cause changes in skin health and increase the risk of developing foot-related complications. Ingrown nails, where the nail grows into the surrounding skin, can be more common in individuals with diabetes. | [
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Nail fungus: People with diabetes are also more likely to develop nail fungus. This is because high blood sugar levels can create a warm, moist environment that is ideal for the growth of fungus. Fungal infections can cause thickening, crumbling, and discolored nails. | [
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Potential Causes of Nail Issues in Diabetes- Poor Blood Circulation, Neuropathy, Weakened Immune System. | [
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Poor Blood Circulation: Diabetes can impair blood flow to the extremities, including the fingers and toes. Insufficient blood circulation can affect the delivery of nutrients and oxygen to the nails, leading to nail abnormalities. | [
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Neuropathy: Nerve damage (neuropathy) associated with diabetes can affect the sensation in the hands and feet. Diminished sensation may make it challenging to notice early signs of nail infections or ingrown nails, leading to further complications. | [
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Weakened Immune System: Diabetes can weaken the immune system’s response to infections, making individuals more susceptible to fungal infections, which can affect the nails. | [
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Tips for Maintaining Healthy Nails with Diabetes- Regular Nail Care, Moisturize, Protect Your Nails, Foot Care, Balanced Diet, Blood Sugar Management. | [
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Regular Nail Care: Practice good nail hygiene by keeping your nails clean and trimmed. Cut nails straight across and file any sharp edges to minimize the risk of ingrown nails. | [
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Moisturize: Keep your nails and surrounding skin moisturized to prevent dryness and brittleness. Use a gentle moisturizer or cuticle oil to nourish the nails and promote healthy growth. | [
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Protect Your Nails: Wear protective gloves while performing tasks that may expose your nails to harsh chemicals, water, or trauma. This helps prevent damage and reduces the risk of fungal infections. | [
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Foot Care: Pay attention to your feet, as foot complications are common in diabetes. Inspect your nails regularly for any signs of infection, such as discoloration, thickening, or crumbling. Seek professional foot care if needed. | [
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Balanced Diet: Follow a well-balanced diet that supports overall health, including nail health. Ensure your diet includes essential nutrients like biotin, vitamin E, and minerals such as iron and zinc, which are beneficial for nail strength and growth. | [
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Blood Sugar Management: Consistently monitor and manage your blood sugar levels through appropriate diet, exercise, and medication. Stable blood sugar levels promote overall health, which includes nail health. | [
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Seek Professional Help: If you notice persistent nail abnormalities or suspect a fungal infection, consult a healthcare professional, such as a dermatologist or podiatrist, for proper diagnosis and treatment. | [
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While the impact of diabetes on nail health may not be widely known, it is essential to prioritize nail care as part of overall diabetes management. By practicing good nail hygiene, protecting your nails, maintaining balanced blood sugar levels, and seeking professional help when needed, you can support the health of your nails. Remember, healthy | [
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needed, you can support the health of your nails. Remember, healthy nails are not just aesthetically pleasing, but also an indication of your overall well-being. | [
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In India, severe forms of undernutrition such as \nmarasmus, kwashiorkor and keratomalacia have largely \ndisappeared, yet subclinical manifestations of undernutrition \nand anaemia persist as public health issues. A significant \nproportion of children suffer impaired nutritional status. \nConcurrently, there is a rising prevalence of overweight and | [
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] |
Concurrently, there is a rising prevalence of overweight and \nobesity in several states, creating a dual burden of malnutrition \nwhere both undernutrition and overweight/obesity coexist \nwithin the same communities and even within households \n(Tables I & II).\n Estimates show that 56.4% of total disease burden in | [
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Estimates show that 56.4% of total disease burden in \nIndia is due to unhealthy diets. Healthy diets and physical \nactivity can reduce a substantial proportion of coronary heart \ndisease (CHD) and hypertension (HTN) and prevent upto 80% \nof type 2 diabetes. A significant proportion of premature deaths | [
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of type 2 diabetes. A significant proportion of premature deaths \ncan be averted by following a healthy lifestyle.\n Data from the Comprehensive National Nutrition \nSurvey 2019 (CNNS) highlights that a substantial number of \nchildren, exhibit early indications of non-communicable \ndisease (NCD) and its related risk factors like diabetes and | [
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disease (NCD) and its related risk factors like diabetes and \nhypertension. The presence of altered metabolic biomarkers in \nover half of the undernourished and normal-weight children \nand adolescents (Table II) raises significant public health \nconcerns.\n Furthermore, the upsurge in the consumption of highly | [
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concerns.\n Furthermore, the upsurge in the consumption of highly \nprocessed foods laden with sugars and fats, coupled with \nreduced physical activity and the limited access to diverse \nfoods, exacerbate micronutrient deficiencies and the \noverweight/obesity problems. Research indicates that | [
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overweight/obesity problems. Research indicates that \nunhealthy, highly processed, high-fat, sugar and salt (HFSS) \nfoods have become more affordable and accessible than the \nhealthier alternatives. Aggressive advertising and marketing of \nthese unhealthy foods through different media channels, | [
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these unhealthy foods through different media channels, \nincluding social media, are seen to influence dietary \npreferences among both children and adults, leading to CategoryAge (years)\n1–– –4 5 9 10 19 \nAnemia (%) 40.6 23.5 28.4\nMicronutrient deficiencies\nIron deficiency (%) 32.117.021.5\nFolate deficiency (%) 23.4 28.2 36.7 | [
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Iron deficiency (%) 32.117.021.5\nFolate deficiency (%) 23.4 28.2 36.7\nVitamin B12 deficiency (%) 13.817.230.9\nVitamin A deficiency (%) 17.521.5 15.6\n25 Hydroxy vitamin D (%) 13.718.2 23.9\nZinc deficiency (%) 19.016.831.7\nNon-communicable diseases\nOverweight (%) - 3.74.9\nObesity (%) - 1.31.1\nPre-Diabetes (%) - 10.310.4\nDiabetes (%) - 1.20.6 | [
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] |
Pre-Diabetes (%) - 10.310.4\nDiabetes (%) - 1.20.6\nElevatedHbA1c(>5.8&<=6.4%) - 9.29.5\nElevated HbA1c (>6.4%) - 0.1 0.2\nHigh total cholesterol (%) - 3.23.7\nHigh LDL (%) - 3.33.8\nLow LDL (%) - 26.1 28.2\nHigh triglycerides (%) - 34.0 16.1\nHigh serum creatinine (%) - 7.06.6\nHypertension (%) - - 4.9Table I. Nutritional status and serum biomarkers of | [
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children aged 1 to 19 years\n (CNNS, 2019)CURRENT\x01DIET\x01AND\x01\nNUTRITION\x01SCENARIO\ndetrimental long-term effects. A large chunk of family income \nis spent on buying such unhealthy foods. This faulty dietary \npattern contributes to deficiencies in iron and folic acid, \nresulting in anemia and in the higher prevalence of overweight | [
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resulting in anemia and in the higher prevalence of overweight \nand obesity among population groups.\n Addressing the issue of anemia necessitates the adoption \nof the practice of dietary diversification among people and \nundertaking of measures to counter non-nutritional \ncontributors. Placing emphasis on eating a variety of foods also | [
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contributors. Placing emphasis on eating a variety of foods also \naids in tackling the problem of overweight and obesity.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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] |
Table II. Undernutrition, overweight/obesity (WHO-Asian Cut-Offs), hypertension \nand diabetes among 18–69 year adults in India as per NFHS 5, 2021\nNutritional status/NCDs Men Women\n2016 2021 2016 2021\nCED 23.8 16.2 23.0 18.7\nOverweight/obesity 21.9 22.9 28.7 24.0\nHypertension 20.2 24.0 15.3 21.3\nDiabetes (Type 2) 10.5 15.6 9.7 13.5 | [
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] |
Hypertension 20.2 24.0 15.3 21.3\nDiabetes (Type 2) 10.5 15.6 9.7 13.5\nAbdominal obesity (as per NNMB) 55.5 47.7 63.5 56.7\nCED: Chronic energy deficiency or undernutrition among adults\n The ICMR-NIN, 'My Plate for the Day' recommends \nsourcing of macronutrients and micronutrients from a | [
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sourcing of macronutrients and micronutrients from a \nminimum of eight food groups, with vegetables, fruits, green \nleafy vegetables, roots and tubers forming essentially half the \nplate of the recommended foods per day. The other major \nportion is occupied by cereals and millets, followed by pulses, | [
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portion is occupied by cereals and millets, followed by pulses, \nflesh foods, eggs, nuts, oil seeds and milk/curd. Intake of cereals \nshould be limited to 45% of the total energy, while for pulses, \neggs and flesh foods, the total energy percentage should be \naround 14% to 15%; total fat intake should be less than or equal | [
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] |
around 14% to 15%; total fat intake should be less than or equal \nto 30% energy, while nuts, oilseeds, milk and milk products \nshould contribute to 8%–10% of total energy per day \nrespectively.\n However, as per the data, cereals contribute to 50% to \n70% of total energy per day. Pulses, meat, poultry and fish | [
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70% of total energy per day. Pulses, meat, poultry and fish \ntogether contribute to 6% to 9% of the total energy per day as \nagainst the recommended intake level of 14% of total energy \nfrom these foods.\n In a large segment of the country's population, the intake \nof micronutrient-dense foods (whole grains, pulses, beans, | [
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of micronutrient-dense foods (whole grains, pulses, beans, \nnuts, fresh vegetables, fruits, etc.) is found to be lower than the \nrecommend levels, whereas, the intake of refined cereals is \nfound to be higher. A steady increase in the intake of unhealthy foods among people complicates the matters further. As a | [
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result, majority of the population including children suffer from \nmalnutrition and its adverse health outcomes. \n While overall food grain production, especially of cereals, \nhas risen consistently over the past few decades, the per capita \navailability of food grains indicates adequacy in cereals (464g), | [
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] |
availability of food grains indicates adequacy in cereals (464g), \nwith pulses remaining low. Due to the limited availability and \nhigh cost of pulses and meat, a significant proportion of the \nIndian population relies heavily on cereals, resulting in poor \nintake of essential macronutrients (essential amino acids and | [
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] |
intake of essential macronutrients (essential amino acids and \nessential fatty acids) and micronutrients. Low intake of \nessential nutrients can disrupt metabolism and increase the risk \nof insulin resistance and associated disorders from a young age \n(Table I).\n The most logical, sustainable, and long-term solution to | [
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] |
(Table I).\n The most logical, sustainable, and long-term solution to \nall forms of malnutrition is ensuring the availability, \naccessibility, and affordability of nutrient-rich foods while \npromoting consumption of diverse foods from various food \ngroups. Dietary guidelines play a pivotal role in guiding | [
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groups. Dietary guidelines play a pivotal role in guiding \nindividuals toward selecting appropriate foods in adequate \nquantities across a range of food groups, thereby facilitating \noptimal nutrition throughout the lifetime.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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1GUIDELINE\x011\nEat\x01a\x01variety\x01of\x01foods\x01to \nensure\x01a\x01balanced\x01diet\nWhat is a 'Healthy Meal’ or ‘Healthy Food’?\n A healthy meal (food) includes generous amounts of \nvegetables, adequate whole grains and pulses or beans, along \nwith modest portions of nuts or seeds, complemented by a \nselection of fruits and plain fermented yogurt or curd. It is free | [
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selection of fruits and plain fermented yogurt or curd. It is free \nof added sugars or contains very minimal amounts, and is \nseasoned with minimal oil/fats and salt for taste.\nWhat can make a 'Healthy Snack’?\n An ideal healthy snack consists of vegetable or fruit \nsalads adorned with seeds or nuts, topped with yogurt. | [
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salads adorned with seeds or nuts, topped with yogurt. \nAdditionally, roasted or boiled beans, lobia, chickpeas, and \npeanuts can serve as nutritious snack options. \nWhat is a balanced diet and why do we need it?\n A balanced diet provides required calories, proteins, \nvitamins, minerals and adequate fibre. | [
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vitamins, minerals and adequate fibre. \n• A balanced diet is a wholesome and nutritionally adequate \ndiet. It provides a variety of nutrients that perform a wide \nrange of functions in the body. \n• A balanced diet can be achieved by eating diverse foods \nsince there is no single food item with all the essential \nnutrients. | [
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since there is no single food item with all the essential \nnutrients.\n• A balanced diet is needed for growth and development to sustain life, maintain health, optimum brain function, \nimmune function, etc. \n• Nutrients must be obtained through a judicious choice and \ncombination of a variety of foodstuffs from different food | [
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combination of a variety of foodstuffs from different food \ngroups. Variety from wholesome foods is the key to achieve \nnutrient adequacy. \n• Physical activity is also essential for appropriate utilization \nof all nutrients from a balanced diet. \n• Exposure to sunlight for obtaining vitamin D is also \nrecommended. \nWhat is healthy eating habit? | [
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recommended. \nWhat is healthy eating habit?\n• Inclusion of non-starchy fresh vegetables and green leafy \nvegetables in every meal. Take atleast 30 grams of fruits \nin every meal.\n• Consuming at least 50% of cereals and other grains as \nwhole grains (minimally polished) for adequate nutrients \nand fibre. | [
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whole grains (minimally polished) for adequate nutrients \nand fibre.\n• All cereal (or millet) based diets are accompanied with \nadequate pulses or beans for good quality protein and \nfibre.\n• Consuming adequate quantities of nuts, oilseeds, fatty fish \nand restricting cooking oils to 25g to 30g per day. | [
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and restricting cooking oils to 25g to 30g per day.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians\x01\x01RATIONALE\nNutritionally\x01adequate\x01diet\x01or\x01a\x01balanced\x01diet\x01should\x01be\x01\nconsumed\x01through\x01a\x01wise\x01choice\x01of\x01food\x01items\x01from\x01a\x01\nvariety\x01(diverse)\x01of\x01food\x01groups. | [
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2• Restricting meal frequency to two to three times a day.\n• Avoiding ultra-processed foods (UPFs) and foods high in \nfat, sugar and salt (HFSS).\n• Avoiding sugar or restricting to 20g to 25g per day (adults).\n• Not snacking in between and consuming healthy \nbeverages (refer Guideline 9). | [
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beverages (refer Guideline 9). \nInclude variety within food groups: For example, different \ntypes of cereals, millets and pulses have different nutrient \nprofile; hence a variety of cereals, millets and pulses are \nrecommended to be consumed on a daily basis for \nadequacy of different nutrients. This applies to other food | [
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adequacy of different nutrients. This applies to other food \ngroups such as vegetables and fruits as well.\nAdd varieties of oilseeds and nuts in daily diet: Foods such as \nnuts, oilseeds, fish, etc. are nutrient dense and are rich \nsources of good quality fats, proteins, vitamins and other \nnutrients. Different varieties of oilseeds and nuts are | [
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nutrients. Different varieties of oilseeds and nuts are \nadvised. \n Foods such as fenugreek seeds, amaranth seeds, flax seeds, \nchia seeds and basil seeds have health promoting effects \nand can be consumed at least three to four times a week. \nInclude a variety of fruits and vegetables in daily diet: | [
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Include a variety of fruits and vegetables in daily diet: \nVegetables and fruits are sources of protective nutrients \nsuch as vitamins, minerals, phytonutrients, antioxidants and \nfibre. Different varieties of vegetables and fruits should be \nconsumed.\nLimit added fat, salt and sugar intake:\n• Limit intake of foods with added fat/oil | [
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• Limit intake of foods with added fat/oil \nand salt. \n• Avoid foods and beverages with added \nsugars.Nutrients of concern for vegetarians: Achieving adequacy of \nessential Long chain n-3 poly unsaturated fatty acids\n(PUFA) and B12 is a challenge. May take foods fortified with \nthese nutrients or must ensure adequate intake of n-3 PUFA | [
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] |
these nutrients or must ensure adequate intake of n-3 PUFA \nrich foods (flax seeds, chia seeds, walnuts, vegetables and \ngreens) as only a small amount of n-3 PUFA will be \nconverted to EPA (Eicosa Pentaenoic Acid) and DHA \n(Docosa Hexaenoic Acid). For B12; milk has small amount of \nB12.\n Requirements of essential nutrients vary with age, | [
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B12.\n Requirements of essential nutrients vary with age, \ngender, physiological status and physical activity (Fig 1.2). \nDietary intakes that provide lower or higher than the body \nrequirements can lead to under-nutrition or overweight/ \nobesity respectively. Eating too little food during certain | [
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obesity respectively. Eating too little food during certain \nsignificant periods of life such as infancy, childhood, \nadolescence, pregnancy and lactation and eating too much at \nany age can have harmful consequences.\n Carbohydrates, fats and proteins are 'macronutrients,' \nwhich are needed in large amounts. Diets must provide | [
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which are needed in large amounts. Diets must provide \nadequate essential amino acids (EAA) and essential fatty acids \n(EFA) to achieve maximum growth potential among children. \nVitamins, minerals and phytonutrients constitute the \n'micronutrients' and are required in smaller amounts. Both | [
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'micronutrients' and are required in smaller amounts. Both \nmacro and micronutrients are necessary for physiological and \nbiochemical processes by which the human body acquires, \nassimilates and utilizes food to maintain health and activity \n(refer Tables 1.1 to 1.5 for nutritive values of different foods). \nPhysical activity is also | [
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] |
Physical activity is also \nessential for appropriate \nutilization of all nutrients \nfrom a balanced diet.\nICMR-National Institute of Nutrition Dietary Guidelines for IndiansAvoid foods and \nbeverages with \nadded sugars. | [
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] |
3\nCereals & Nutricereals (250g)Milk/curd (300ml), Pulses & legumes (85g) \n(30g of pulses can be substituted with fish/flesh foods)Nuts & seeds (35g), \nFats & oils (27g) \nVegetables (400g) & Fruits (100g) \nFigure 1.1. Food pyramid for balanced diet for 2000 Kcal\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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] |
4Figure 1.2. Importance of balanced diet during different stages of life\nChildren (2 to 6 years)\n For growth, development and cognitionAdolescent s (10 to 19 years)\n For growth spurt, maturation and bone developmentAdults\n For maintaining health, productivity and prevention of\n diet-related diseases\nReproductive age | [
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] |
diet-related diseases\nReproductive age\n To meet the extra nutritional needs for child \n bearing/rearing\nInfants & young children (6 months to 2 years)\n For growth, development & cognition (Breast milk \n and nutrient-rich complementary foods)\nInfants (0 to 6 months)\n For growth and development (Exclusive breastfeeding) \nElders | [
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] |
5What are food groups?\n Foods have been categorized into 10 groups to help \npeople make choices from different food groups. Adequate \nquantities of foods from at least 5 –7 food groups should be \nconsumed on a daily basis (Table 1.1). Other foods may be \nconsumed at least two to three times a week . This method of | [
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] |
consumed at least two to three times a week . This method of \nensuring diversity and variety within groups will meet adequacy \nof most nutrients such as essential amino acids (protein), \nessential fatty acids, vitamins, minerals, phytonutrients, fibre \nand bioactive substances. Spices like turmeric, cumin, ginger, | [
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and bioactive substances. Spices like turmeric, cumin, ginger, \ngarlic, cinnamon, pepper and cloves are rich in antioxidants and \ncould be part of a balanced diet. The quantities of foods \nneeded to meet the nutrient \nrequirements vary with age, \ngender, physiological status and \nphysical activity. A balanced diet \nshould provide not more than | [
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] |
physical activity. A balanced diet \nshould provide not more than \n45% calories (energy) from cereals and millets (Nutricereals: \ndiversify staples with millets) and up to 15% calories from \npulses, beans and meat (Table 1.2a & 1.2b). Rest of the calories \nshould ideally come from nuts, vegetables, fruits and milk. In | [
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] |
should ideally come from nuts, vegetables, fruits and milk. In \nother words, this will ensure 50%–55% of total calories from \ncarbohydrates, 10% –15% from proteins and 20% –30% from \ndietary fats. \nTable 1.1. Food Groups\n1Cereals and millets Rice, wheat, millets and other cereals, etc.\n2Pulses Lentil, green gram, chickpea, rajma, cowpea, \netc. | [
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2Pulses Lentil, green gram, chickpea, rajma, cowpea, \netc.\n3Vegetables Seasonal vegetables\n4Nuts, oil seeds, oils and \nfatsPeanuts, walnuts, almonds, pistachio, hazel \nnuts, and other nuts, vegetable oils, etc.\n5Green leafy vegetables \n(GLV)Seasonal GLVs\n6Fruits Seasonal fruits\n7Dairy Milk, curd and butter milk | [
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6Fruits Seasonal fruits\n7Dairy Milk, curd and butter milk\n8Roots and tubersBeetroot, radish, carrot, tapioca, sweet \npotato, etc.\n9Flesh foods Marine fish, poultry and lean cut meat\n10Spices and herbsTurmeric (haldi), ginger, mustard, pepper, \ncumin, corriander (dhania), etc.Adequate quantities of \nfoods from at least 5–7 \nfood groups should be | [
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foods from at least 5–7 \nfood groups should be \nconsumed on a daily basis.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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] |
6\n300 ml\n The ' (Figure 1.3) developed by the My Plate for the Day'\nICMR-National Institute of Nutrition provides a simple \nguidance to achieve a balanced diet sourcing energy from \ndifferent food groups. Tables 1.2a & 1.2b show the percent \ncalories from different food groups that would ensure | [
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] |
calories from different food groups that would ensure \nappropriate balance of all nutrients. The plate typically \nillustrates proportion of foods from different food groups to be \nsourced for a 2000 Kcal Indian diet. The proportion of each of \nthe food groups serve an important function. The plate | [
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the food groups serve an important function. The plate \nrecommends sourcing of macronutrients and micronutrients from a minimum of 10 food groups with vegetables, fruits, \ngreen leafy vegetables, tubers and roots forming essentially \nhalf the plate of the recommended foods per day. At least half | [
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half the plate of the recommended foods per day. At least half \nof the recommended cereals should be whole grains such as \nmillets, which are rich sources of micronutrients such as \nvitamins and minerals, and also provide antioxidants, \nphytonutrients, fibre and bioactive compounds and induce | [
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] |
phytonutrients, fibre and bioactive compounds and induce \nfavourable changes in the gut microbiota (microbes). Millets \ncan be consumed to the extent of 30 %–40% of total \nrecommended cereals in raw weight.\nFigure 1.3. My Plate for the Day for 2000 Kcal\n400 gms85 gms\n100 gms\n35 gms\n27 gms250 gmsstiurF | [
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] |
400 gms85 gms\n100 gms\n35 gms\n27 gms250 gmsstiurF\nICMR-National Institute of Nutrition Dietary Guidelines for Indians\nThe energy cut-off level is 250 Kcal for every 100g of cooked food. | [
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] |
7Table 1.2b. Nutrients from 'My Plate for the Day' (Non-vegetarian)\n+ Prescribed amount of vegetables (excluding potato) may be consumed either in cooked form or salad # Prefer fresh fruits (avoid juices)Table 1.2a. Nutrients from 'My Plate for the Day' (Vegetarian) | [
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] |
+ Prescribed amount of vegetables (excluding potato) may be consumed either in cooked form or salad # Prefer fresh fruits (avoid juices)Food groups\n(2000 Kcal)Foods to be\nconsumed raw \nweight (g/day)% of Energy\nfrom each\nfood group/dayTotal Energy\nfrom each food \ngroup/day (Kcal)Total crude protein \nfrom each food \ngroup/day (g)Total fat from | [
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] |
from each food \ngroup/day (g)Total fat from \neach food group/\nday (g)Total Carbohydrates \nTotal Carbohydrates from each food \nfrom each food group/day \ngroup/day (g)\n(g)Cereals (incl. millets) 250 42 ~843 ~ 25 ~5 ~172\nPulses 85 14 ~274 ~20 ~3 ~42\nMilk/ curd (ml) 300 11 ~216 ~10 ~13 ~16\nVegetables+, Green | [
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Milk/ curd (ml) 300 11 ~216 ~10 ~13 ~16\nVegetables+, Green \nleafy vegetable (GLV) 400 9 ~174 ~10 ~2 ~28\nFruits# 100 3 ~56 ~1 ~1 ~11\nNuts & seeds 35 9 ~181 ~6 ~15 ~6\nFats & oils 27 12 ~243 0 ~27 0\nTotal 1200 - ~2000~72g\n(15% energy (Kcal) \nfrom total protein)~ 66g\n(30% energy(Kcal) \nfrom total fat)(55% energy (Kcal)\nfrom total \ncarbohydrates ) | [
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] |
from total fat)(55% energy (Kcal)\nfrom total \ncarbohydrates )\nFood groups\n(2000 Kcal)Foods to be\nconsumed raw \nweight (g/day)% of Energy\nfrom each food \ngroup/ dayTotal Energy from \neachfood group/\nday (Kcal)Total protein from \neach food group/\nday (g)Total fat from \neach food group/\nday (g)\nCereals (incl. millets) 260 45 ~876 ~ 25 ~5 ~178 | [
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] |
day (g)\nCereals (incl. millets) 260 45 ~876 ~ 25 ~5 ~178\nPulses* 55 9 ~177 ~13 ~2 ~27\nChicken/meat 70 5 ~103 ~15 ~5 0\nMilk/ curd (ml) 300 11 ~216 ~10 ~13 ~16\nVegetables+, Green \nleafy vegetable (GLV) 400 8 ~184 ~10 ~2 ~21\nFruits#100 3 ~56 ~1 ~1 ~11\nNuts & seeds 30 11 ~155 ~5 ~12 ~6\nFats & oils 27 12 ~243 0 ~27 0\nTotal 1242 - ~2000~ 79g | [
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Fats & oils 27 12 ~243 0 ~27 0\nTotal 1242 - ~2000~ 79g\n(16 % Energy)~ 67g\n(30 % Energy)-\n Dietary fibre, antioxidants and phytonutrients have \npositive health benefits. Antioxidants such as vitamins C and E, \nbetacarotene, riboflavin and selenium protect the human body \nfrom free radical damage. Other phytonutritents such as | [
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0.001430126721970737,
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0.04606771096587181
] |
from free radical damage. Other phytonutritents such as \npolyphenols, flavones, etc. also offer protection against \noxidant damage. \n Nutritive values (raw foods) of different food groups are \nprovided in Tables 1.3 –1.5. Model balanced diets for adult men, \nadult women and for adolescents, including information on | [
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0.009699649177491665,
0.08817647397518158,
0.00643591582775116
] |
adult women and for adolescents, including information on \nquantity of different food groups for sample menu plans are \npresented in Table 1.6What are nutrient requirements, Recommended Dietary \nAllowances (RDA) & Estimated Average Requirements (EAR)\n Nutrient requirements are the quantities of nutrients | [
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] |
Nutrient requirements are the quantities of nutrients \nthat healthy individuals must obtain from food to meet their \nphysiological needs. The ICMR-NIN Nutrient Requirements-\n2020 Report (Updated-2023), defines the nutrient \nrequirements for Indians, based on concepts related to the | [
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] |
requirements for Indians, based on concepts related to the \ndistribution of nutrient requirements in normal individuals. The \nmean of nutrient requirements distribution is called the \nthEstimated Average Requirement (EAR) and the 97.5 \npercentile of the requirement distribution is called the | [
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