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percentile of the requirement distribution is called the \nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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] |
8Table 1.3. Average values of macronutrients and \ndietary fibre in various food groups (Per 100g raw weight)Recommended Daily Allowance (RDA). The EAR is used to \nassess the nutrient adequacy of individuals or population \ngroups, and is also used for planning the dietary nutrient \nrequirements for healthy individuals or population groups. | [
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requirements for healthy individuals or population groups. \nHowever, while diet planning for individuals and populations is \nbased on EAR, the RDA is intended for the purpose of \nsupervised supplementation in deficient individuals. To \nprevent the risk of adverse side effects associated with | [
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prevent the risk of adverse side effects associated with \nexcessive intake of nutrients, this report also provides Tolerable \nUpper Limit (TUL) for some important nutrients. The recommended \nlevel of nutrients depends \nupon the 'bioavailability' of \nnutrients from a given diet. \nThe term ‘bioavailability’ \nindicates what is absorbed | [
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The term ‘bioavailability’ \nindicates what is absorbed \nand utilized by the body. The nutrient requirements are \npresented for physiological groups such as infants, pre-\nschoolers, children, adolescents, pregnant women, lactating \nmothers and adult men and women, taking into account of | [
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mothers and adult men and women, taking into account of \ntheir physical activity. However, in practice, fluctuations in \nintake may occur depending on the food availability and \ndemands of the body. But the average requirements need to be \nsatisfied over a period of time.\nCarbohydrates \n The major sources of carbohydrates include cereals and | [
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The major sources of carbohydrates include cereals and \nmillets. Other sources of carbohydrates are grains, pulses \n(lentils, beans and peas), nuts, milk, fruits and vegetables. All \nplant foods have carbohydrates. \n Carbohydrates are either simple or complex, and are \nmajor sources of energy in all human diets. They provide energy | [
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major sources of energy in all human diets. They provide energy \nof 4 Kcal/g. The simple carbohydrates, glucose and fructose are \nfound in fruits, vegetables and honey. Sucrose and lactose are \ndisaccharides; while lactose is found in milk, sucrose is the table \nsugar. Starches and fibre are the two forms of the complex | [
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sugar. Starches and fibre are the two forms of the complex \ncarbohydrates, both are associated with most plant foods such \nas cereals, millets, pulses, vegetables and tubers. Fibre is the \nindigestible part of vegetables, fruits, whole grains, pulses, nuts \nand seeds. These (fibre) are cellulose in vegetables and whole | [
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and seeds. These (fibre) are cellulose in vegetables and whole \ngrains, while gums and pectin are present in vegetables, fruits \nas well as cereals. Dietary fibre delays and retards absorption of \ncarbohydrates and fats and increases the satiety value. Diets \nrich in fibre reduce glucose and lipids in blood, and improves | [
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rich in fibre reduce glucose and lipids in blood, and improves \ninsulin sensitivity. It also increases the bulk of the stools. \nProteins \n Proteins are primary structural and functional \ncomponents of every living cell. About half the proteins in our FoodsProtein \n(g)Fat \n(g)Carbo \nhydrates \n(g)Energy \n(Kcal)Total \ndietary \nfibre \n(g) | [
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(g)Carbo \nhydrates \n(g)Energy \n(Kcal)Total \ndietary \nfibre \n(g)\nCereals 9.3 1.2 72 343 6\nMillets 9.9 2.7 65 330 7\nPulses 22.8 3.0 49 323 12\nGLVs 3.8 0.7 5 45 2\nRoots & \ntubers1.5 0.2 12 59 2\nVegetables 1.8 0.4 5 35 2\nNuts 17.5 41.3 18 516 9\nFruits 1.0 0.6 11 59 2\nMeat & \npoultry20.8 6.8 0 250 0\nFish & \nsea foods18.4 3.1 2 110 0\nMilk 3.1 4.2 5 72 0 | [
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Fish & \nsea foods18.4 3.1 2 110 0\nMilk 3.1 4.2 5 72 0\nEgg 13.3 10.0 1 147 0\nDry spices 8.5 10.0 31 240 17\nMilk \nproducts21.6 18.6 16 337 0\nDry fish 55.5 5.0 1 271 0\nCooking \noil/fats100.0 900\nTable sugar 0 0 100 400 0\nICMR-National Institute of Nutrition Dietary Guidelines for Indians\nDiet planning for individuals and | [
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] |
Diet planning for individuals and \npopulations is based on EAR, the \nRDA is intended for the purpose \nof supervised supplementation \nin deficient individuals.\nSource: Indian Food Composition Tables 2017 & Nutritive Values of Indian Foods | [
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] |
9body is in the form of muscle and the rest is in bone, cartilage \nand skin. Proteins are complex molecules composed of 20 \ndifferent amino acids. Nine of these 20 amino acids are termed \n‘essential’ and have to be obtained from proteins in the diet, \nsince they are not synthesized in the human body. The | [
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since they are not synthesized in the human body. The \nremaining non-essential amino acids can be synthesized in the \nbody to build proteins. Proteins perform a wide range of \nfunctions and also provide energy (4 Kcal/g). Protein \nrequirements vary with age, physiological status and stress. | [
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] |
requirements vary with age, physiological status and stress. \nMore proteins are required by growing infants and children, \nadolescents, pregnant women and individuals during \ninfections, illness and physical stress. Animal foods like milk, \nmeat, fish and eggs and plant foods such as pulses are rich | [
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meat, fish and eggs and plant foods such as pulses are rich \nsources of proteins. Animal proteins are of high quality as they \nare bioavailable and provide all the essential amino acids in \nright proportions, while plant or vegetable proteins are not of | [
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right proportions, while plant or vegetable proteins are not of \nthe same quality because of their low content of some of the essential amino acids. However, a combination of cereals, \nmillets and pulses provides most of the amino acids, which \ncomplement each other to provide good quality proteins and | [
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complement each other to provide good quality proteins and \nessential amino acids (refer Guideline 8 on protein).\nFats (also called lipids and cooking oils) \n Dietary fats are derived from two sources viz. the \ninvisible fat present in plant and animal foods, and the visible or \nadded fats and oils (vegetable/cooking oils). Animal foods like | [
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added fats and oils (vegetable/cooking oils). Animal foods like \nfatty fish and plant foods such as nuts and oil seeds and certain \nbeans are rich sources of fats. Grains and pulses are also sources \nof fats but have low quantities. Fats such as vegetable oils, \nbutter and ghee constitute dietary visible fats. Fats are a | [
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] |
butter and ghee constitute dietary visible fats. Fats are a \nconcentrated source of energy providing 9 kcal/g, and are made \nup of fatty acids in different proportions. Fats serve as a vehicle \nfor fat-soluble vitamins like vitamins A, D, E & K and carotenes, \nand promote their absorption. They are also sources of | [
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] |
and promote their absorption. They are also sources of \nTable 1.4. Average values of micronutrients (vitamins) in various food groups (Per 100gm raw weight)\nFoodsVitamin B1 \n(Thiamine) \n(µg)Vitamin B2 \n(Riboflavin) \n(µg)Vitamin B3 \n(Niacin)\n(µg)Vitamin B6 \n(pyridoxine) \n(µg)Vitamin B9 \n(Total folates) \n(µg)Vitamin C\n(mg)Vitamin A \n(Retinol) | [
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(Total folates) \n(µg)Vitamin C\n(mg)Vitamin A \n(Retinol) \n(µg)Vitamin D \n(D2) (µg)\nCereals 238.46 84.6 2138.5 162.31 15.86 0 2.01 6.88\nMillets 355.56 155.6 2177.8 113.33 24.17 0 1.02 6.10\nPulses 400.00 158.8 2123.5 215.53 157.06 0 8.32 8.69\nGLVs 60.00 127.7 624.6 97.49 31.60 45.6 397.90 3.40 | [
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GLVs 60.00 127.7 624.6 97.49 31.60 45.6 397.90 3.40\nRoots & tubers 31.58 10.5 405.3 97.47 21.48 12.1 39.85 0.55\nVegetables 41.30 43.5 365.2 97.48 28.53 23.6 18.40 2.38\nNuts 390.00 140.0 3210.0 311.40 47.58 0.4 1.26 9.06\nFruits 34.78 21.7 369.6 65.04 11.41 36.7 35.48 3.62\nMeat & poultry 81.82 109.1 2772.7 220.00 5.59 0 1.93 0 | [
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Meat & poultry 81.82 109.1 2772.7 220.00 5.59 0 1.93 0\nFish & Sea foods 11.59 8.7 811.6 0 0 2.5 438.98 1.99\nMilk 80.00 80.0 140.0 16.00 3.12 3.3 17.20 0.57\nEgg 100.00 100.0 66.7 103.33 41.60 0 126.34 0\nDry spices 216.67 112.5 1066.7 213.75 28.34 4.9 38.06 19.43\nMilk products 125.00 387.5 275.0 7.50 11.79 1.5 76.50 0.02 | [
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Milk products 125.00 387.5 275.0 7.50 11.79 1.5 76.50 0.02\nDry fish 5.88 0 164.7 0 0 0 0.87 0.29\nCooking oil/ fats 0 0 0 0 0 0 0 0\nTable sugar 0 0 0 0 0 0 0 0\nICMR-National Institute of Nutrition Dietary Guidelines for Indians\nSource: Indian Food Composition Tables 2017 & Nutritive Values of Indian Foods | [
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] |
10Table 1.5. Average values of micronutrients (minerals) in various food groups\n(Per 100g raw weight)\nNote: Mean value of the nutrients have been derived using foods as per AnnexureFoodsCalcium \n(mg)Magnesium \n(mg)Iron \n(mg)Zinc \n(mg)\nCereals 18.1 69.1 2.73 1.71\nMillets 60.4 73.9 3.20 2.122\nPulses 102.2 133.3 6.25 2.45\nGLVs 279.3 35.7 8.07 0.31 | [
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Pulses 102.2 133.3 6.25 2.45\nGLVs 279.3 35.7 8.07 0.31\nRoots & tubers 28.5 19.4 0.61 0.20\nVegetables 38.1 21.3 0.95 0.22\nNuts 211.6 185.6 6.58 2.63\nFruits 28.2 10.3 0.59 0.10\nMeat & poultry 18.7 11.7 1.49 1.82\nFish & sea foods 323.1 4.4 2.16 0.20\nMilk 127.6 0.0 0.18 0.12\nEgg 64.9 12.0 1.43 0.90\nDry spices 367.2 160.1 11.73 1.81 | [
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Egg 64.9 12.0 1.43 0.90\nDry spices 367.2 160.1 11.73 1.81\nMilk products 755.0 7.3 1.86 0.28\nDry fish 1962.6 1.8 12.08 0.04\nCooking oil/fats 0 0 0 0\nTable sugar 0 0 0 0essential poly unsaturated fatty acids (PUFA). It is necessary to \nhave adequate and good quality fats in the diet with sufficient | [
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have adequate and good quality fats in the diet with sufficient \nPUFA in proper proportions for meeting the requirements of \nessential fatty acids and health (refer Guideline 7). However, it is \nimportant to limit intake of cooking oils (vegetable oils), \nsaturated fat (butter, ghee) and avoid partially hydrogenated | [
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saturated fat (butter, ghee) and avoid partially hydrogenated \nvegetable oils ( vanaspathi) . \nVitamins and minerals\nVitamins are nutrients required by the body in small amounts \nand must be present in the diet as these are not synthesized in \nthe body. Vitamins are essential for numerous body processes | [
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the body. Vitamins are essential for numerous body processes \nand for maintenance of the structure of skin, bone, nerves, eye, \nbrain, blood and mucous membrane. Vitamins are either water \nsoluble or fat soluble. Vitamins A, D, E & K are fat soluble, while \nvitamin C and the B-complex vitamins such as thiamin (B1), | [
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vitamin C and the B-complex vitamins such as thiamin (B1), \nriboflavin (B2), niacin, pyridoxine (B), folic acid (B9) and cyanocobalamin (B12) are water soluble. Pro-vitamin like beta-\ncarotene is converted to vitamin A in the body. Fat soluble \nvitamins can be stored in the body while water soluble vitamins | [
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vitamins can be stored in the body while water soluble vitamins \nare not stored (except vitamin B12 & folate) and get easily \nexcreted in urine. Vitamins B-complex and C are heat labile \nvitamins and are easily destroyed by heat, air or during drying, \ncooking and food processing.\nMinerals are nutrients found in body fluids and tissues. The | [
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Minerals are nutrients found in body fluids and tissues. The \nimportant 'macro' minerals are sodium, potassium, calcium, \nphosphorus, magnesium and sulphur, while iron, zinc, copper, \nselenium, molybdenum, fluorine, cobalt, chromium and iodine \nare micro minerals. These minerals are required for | [
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] |
are micro minerals. These minerals are required for \nmaintenance and integrity of skin, hair, nails, blood and soft \ntissues. They also govern nerve cell transmission, acid/base and \nfluid balance, enzyme and hormone activity as well as the \nblood-clotting processes.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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] |
ICMR-National Institute of Nutrition Dietary Guidelines for Indians\nSource: Indian Food Composition Tables 2017 & Nutritive Values of Indian Foods | [
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] |
11Table 1.6. Suggested food groups for a balanced diet to meet the daily nutrient requirements \n** 20% to 30% of Cereals (weight in raw) should be from millets for adults. 20% of cereals (raw weight) should be from millets for children upto 10 years of age. | [
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] |
^ For non-vegetarians, 30g of pulses may be substituted with meat. * Continue breast milk, which is roughly 580ml per day.\n• Sugar should be less than 5% of the total energy requirements. \n• No added sugar for children <2 years old. | [
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] |
• No added sugar for children <2 years old.\n• These suggested food groups are for children who are growing normally and for adults with normal BMI (18.5 to 23).\n• The suggested diets provide around 30% energy from total fats and ~15% from protein. | [
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] |
• Age groups for children and boys/girls: e.g., 1 to 3 yrs means 1+ to 3 yrs 11 months; 4 to 5 yrs means 4+ to 5 year 11 months and so on. Age \ngroupCategory \nof workBody wtCereals\n/Millets \n(g)**^Pulses \n& Beans\n(g)GLV\n(g)Vege \ntables\n(g)Roots & \nTubers (g)Fruits\n(g)Nuts\n(g)Milk/ \nCurd\n(ml)Fats \n& oils \n(g)Energy (Kcal)\nobtained \nfrom these | [
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] |
Curd\n(ml)Fats \n& oils \n(g)Energy (Kcal)\nobtained \nfrom these \nfood groupsCrude protein \n(g)\nObtained \nfrom these \nfood groups\nMenSedentary\n65260 85 100 200 100 100 40 300 30 ~2080 72\nModerate 370 120 100 200 100 100 45 300 40 ~2680 90\nWomenSedentary\n55190 60 100 200 100 100 30 300 25 ~1660 57\nModerate 270 90 100 200 100 100 40 300 30 ~2125 72 | [
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Moderate 270 90 100 200 100 100 40 300 30 ~2125 72\nPregnant women 55+10 220 75 150 200 100 150 40 400 30 ~2020 72\nLactating \nwomen0–6 m 260 85 150 200 100 150 40 400 35 ~2245 77\n7–12 m 250 85 150 200 100 150 40 400 35 ~2200 78\nInfants0–6 m 5.8 Exclusive breastfeeding\n7–12 m 8.5 25 12 20 25 20 40–60 7 *milk 10 | [
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7–12 m 8.5 25 12 20 25 20 40–60 7 *milk 10\nChildren1–3 yrs 12.9 100 50 50 100 50 60–75 10 350 20 ~1110 38\n4–6 yrs 18.3 160 60 50 100 50 75 15 350 20 ~1370 46\n7–9 yrs 25.3 200 65 100 150 100 100 20 400 25 ~1710 59\nBoys 10–12 yrs 34.9 280 90 100 200 100 100 30 400 35 ~2230 76\nGirls 10–12 yrs 36.4 250 85 100 200 100 100 30 400 30 ~2060 70 | [
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Girls 10–12 yrs 36.4 250 85 100 200 100 100 30 400 30 ~2060 70\nBoys 13–15 yrs 50.5 390 130 100 200 100 100 40 400 45 ~2860 95\nGirls 13–15 yrs 49.8 300 100 100 200 100 100 35 400 40 ~2410 81\nBoys 16–18 yrs 64.4 450 150 100 200 100 150 50 400 55 ~3300 107\nGirls 16–18 yrs 55.7 315 105 100 200 100 150 40 400 40 ~2490 85 | [
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Girls 16–18 yrs 55.7 315 105 100 200 100 150 40 400 40 ~2490 85\nElderly >60 yrsMan 170 75100 200 100 150 30 400 25 ~1740 62\nWoman 140 70 100 200 100 150 30 400 15 ~1530 56\nICMR-National Institute of Nutrition Dietary Guidelines for Indians\nSource: Indian Food Composition Tables 2017\nNutritive Values of Indian Foods | [
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] |
Nutritive Values of Indian Foods \nNutrient Requirements for Indians 2020 | [
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] |
12\nPOINTS TO REGISTER\n• Choose a variety of foods in amounts appropriate for age, \ngender, physiological status and physical activity.\n• Use a combination of whole grains of cereals, pulses and \nmillets.\n• Prefer fresh and a variety of locally available vegetables in \nplenty.\n• Include foods of animal origin such as milk/eggs and meat, | [
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plenty.\n• Include foods of animal origin such as milk/eggs and meat, \nparticularly for pregnant and lactating women, children & \nadolescents.\n• Choose nutrient-rich foods such as pulses (lentils, beans, \npeas), lean meat, fish and low-fat milk for elders.\n• Develop healthy eating habits and exercise regularly and | [
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• Develop healthy eating habits and exercise regularly and \nbe physically active to avoid a sedentary lifestyle. | [
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13GUIDELINE\x012\nEnsure\x01provision\x01of\x01extra\x01food\x01and\x01\nhealthcare\x01during\x01pregnancy\x01and\x01\nlactation\x01\n• Pregnancy is physiologically and nutritionally, a highly \ndemanding period. Extra food is required to meet the \nnutritional requirements of the mother and development \nof fetus as well as for healthy pregnancy outcome. | [
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of fetus as well as for healthy pregnancy outcome.\n•Regular physical activity and exposure to sunlight are \nimportant for appropriate utilization of nutrients and for \nvitamin D. \n•Special focus should be given for certain nutrients such as \niron, folic acid, B12, iodine and long chain n-3 poly \nunsaturated fatty acids (LCn-3PUFA s). | [
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unsaturated fatty acids (LCn-3PUFA s).\n•Iron and folic acid supplements must be taken. \n• Iodine is not an issue now as iodine fortified salt is available. \nB12 can be sourced from yoghurt or curd and flesh foods. \nFatty fish is a good source of LCn-3PUFA. Vegetarian can \nget their LCn-3PUFA from green leafy vegetables, seeds \nand nuts. | [
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get their LCn-3PUFA from green leafy vegetables, seeds \nand nuts. \nWhy additional nutrients are required during pregnancy and \nlactation and what is 1000 days nutrition?\n The first 1000 days includes the period from women's \nconception to birth of the child (270 days) and from birth to her | [
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conception to birth of the child (270 days) and from birth to her \nndchild's 2 birthday (365+365 days). The first 1000 days is a \ncrucial period that shapes the child's future. During this period, the embryo in the mother's womb is growing very rapidly and \ndraws nutrition from the mother. For this, the mother at the | [
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draws nutrition from the mother. For this, the mother at the \nstart of pregnancy, should be healthy and well-nourished to \nprovide the required vitamins, minerals, fatty acids, amino \nacids and energy in adequate amounts to maintain her own \nhealth, and for nourishing the developing immune system, | [
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health, and for nourishing the developing immune system, \nbrain and other organs of the fetus in addition to the child's \ngrowth. Poor nutritional status of pregnant women and \ninadequate (low intake of calorie, protein and micronutrient-\nrich foods) or high fat, high sugar, high salt (HFSS) diets can | [
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rich foods) or high fat, high sugar, high salt (HFSS) diets can \nhave adverse impact on the growth and development of the \nfetus. \n Undernourished \nwomen are at a higher risk of \ngiving birth to small for \ngestational age (SGA)/low \nbirth weight (LBW=<2.5kg \nbirth weight) babies, and/or \nmay deliver preterm (PT). | [
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birth weight) babies, and/or \nmay deliver preterm (PT). \nSGA/LBW babies are at a higher risk of childhood infections and \nshort stature (stunting: low height for age), and as adults they \nare at higher risk of metabolic diseases such as diabetes, \nhypertension, cardiovascular diseases (CVD-heart attack, \nstroke, etc.). \x01\x01RATIONALE | [
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stroke, etc.). \x01\x01RATIONALE\nAdditional\x01nutritious\x01food\x01and\x01care\x01are\x01required\x01during\x01\npregnancy\x01and\x01lactation\nPregnant women receiving a \nbalanced diet, and who gain \nappropriate weight during \npregnancy (10 to 12 kg) have a \nhigher chance to give birth to \nhealthy babies.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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14 Pregnant women receiving a balanced diet, and who gain \nappropriate weight during pregnancy (10 to 12 kg) have a higher chance \nof giving birth to healthy babies with appropriate birth weight and \norgan development; these newborns have lesser risk of infections, \nmorbidity and mortality. After birth, the diet/nutrition of infants, | [
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morbidity and mortality. After birth, the diet/nutrition of infants, \nespecially for the first two years, is also very important as most organs \nincluding brain are still developing. However, it is important to \nunderstand that to gain ideal weight and good health and nourishment \nduring pregnancy, nutrition status of a mother should be in a good | [
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during pregnancy, nutrition status of a mother should be in a good \ncondition before pregnancy. This is called pre-pregnancy nutrition. For \nthis, check BMI or body weight against height, hemoglobin status, \nblood pressure, thyroid status and blood glucose levels. In addition to \nthese, a woman also needs to be at least 21 years old. | [
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these, a woman also needs to be at least 21 years old. \n Learn about balanced, healthy diet (Guideline 1), which is crucial \nduring all stages of life including pre-conception and pregnancy \n(Figure 2.1) Even a balanced diet cannot provide certain nutrients \nduring pregnancy. For instance, additional iron as well as folic acid to | [
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meet the high demands of erythropoiesis (red blood cell formation \nand hemoglobin synthesis) and iodized salt to meet the requirements \nof iodine is required. \nHow much weight gain is recommended during pregnancy?\n2 If BMI of a pregnant woman is normal (BMI 18.5–23 kg/m ) at the \ntime of conception, one should aim to gain at least 10–12kg. All | [
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time of conception, one should aim to gain at least 10–12kg. All \n2underweight women (BMI <18.5 kg/m ) should increase the dietary \nintake and their weight gain should be monitored closely at ICDS or \n2healthcare facilities. Women who are overweight (BMI 23–27.5 kg/m ) \n2and those who are obese (BMI >27.5 kg/m ) should aim to gain not | [
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2and those who are obese (BMI >27.5 kg/m ) should aim to gain not \nmore than 5g–9 kg. \nWhat are the nutrients that require special attention during \npregnancy and lactation?\n The daily diet of a pregnant woman of normal weight for height \nshould contain an additional 350 calories of energy from second to | [
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should contain an additional 350 calories of energy from second to \nthird trimester. An additional 8g of protein is required during second \ntrimester and 18g during the third trimester of pregnancy. The \nrequirement of micronutrients is also high during pregnancy. Hence, \nthe required additional calories and proteins should ideally be | [
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the required additional calories and proteins should ideally be \nobtained from micronutrient-dense foods and not from foods Figure 2.1. Pre-conception period\n(Planning for pregnancy)\n.\n.\n.\n.\n.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians1 + + =Pregnancy\n270 daysst1 Year\n365 daysnd2 Year\n365 daysThe First\n1000 days | [
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15containing only calories \n(Guideline 1). A healthy \nbalanced diet is more \ncrucial during pregnancy. \nHighly processed and \nHFSS foods with poor \nnutrient content should be avoided. \n During these physiological periods, some micronutrients \nare specially required in extra amounts. Folic acid, taken in the | [
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] |
are specially required in extra amounts. Folic acid, taken in the \npre-pregnancy and the first 28 days of pregnancy reduces the \nrisk of anemia. A mother as well as the growing fetus need \nadditional iron as well as folic acid to meet the high demands of \nerythropoiesis (red blood cell formation). Calcium and vitamin | [
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erythropoiesis (red blood cell formation). Calcium and vitamin \nD are essential (during pregnancy and lactation) for proper \nformation of bones and teeth of the offspring, for secretion of \nbreast milk that is rich in these nutrients and to prevent \nosteoporosis in the mother. \n In addition to LCn-3PUFA, adequate intake of folate-rich | [
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] |
In addition to LCn-3PUFA, adequate intake of folate-rich \nfoods and iodine intake through use of iodized salt are essential \nfor proper growth of brain of the growing fetus and during early \nperiod of infancy (Figure 2.2 ). Vitamin A rich food is required \nduring pregnancy and lactation to improve child growth and | [
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during pregnancy and lactation to improve child growth and \ndevelopment, in addition to foods containing vitamins B12 and \nC. Hence, foods rich in these nutrients must be consumed in \nadequate amounts (Figure 2.3).\nHow can these additional nutritional demands be met?\n A pregnant woman should eat a wide variety of foods to | [
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A pregnant woman should eat a wide variety of foods to \nmake sure that her own nutritional needs as well as those of her \ngrowing foetus are met. It is important to take care of quantity, \nquality, diversity and frequency of foods. Grains such as cereals \nand millets are the major sources of energy, and 45% of the | [
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] |
and millets are the major sources of energy, and 45% of the \ntotal energy requirement for the day could be contributed by \nthem. Consumption of pulses would contribute in meeting the \nrecommended daily allowance of proteins and also contribute \nto fibre and micronutrients. Nuts, oil seeds and sea foods would | [
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to fibre and micronutrients. Nuts, oil seeds and sea foods would \nprovide essential fatty acids in addition to micronutrients and \nfibre. In case of non-vegetarians, a portion of the total amount \nof pulses could be substituted with calorie proportionate amounts of fish and flesh \nfoods or eggs. High fat, \nsugar and salt (HFSS) foods | [
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foods or eggs. High fat, \nsugar and salt (HFSS) foods \nshould be avoided. Good \nquality protein is derived \nfrom an appropriate \ncombination of cereals and pulses (3:1) and animal source \nfoods such as milk, fish and flesh foods. \n Mineral and vitamin requirements are met by consuming | [
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Mineral and vitamin requirements are met by consuming \na variety of beans, seasonal vegetables including green leafy \nvegetables, fresh fruits and animal source foods. Foods such as \nbeans, dry fruits and flesh foods are good sources of iron. \nBioavailability of iron can be improved by using fermented and | [
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Bioavailability of iron can be improved by using fermented and \nsprouted grains and foods rich in vitamin C such as guava, \noranges along with meals. Milk is the best source of biologically \navailable calcium but is a poor source of iron. Adequate sunlight \nexposure is essential to meet the requirements of vitamin D. | [
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exposure is essential to meet the requirements of vitamin D. \nThough it is possible to meet the requirements for most of the \nnutrients through a balanced diet, pregnant women are advised \nto take daily supplements of iron and folic acid (IFA) tablets and \nuse iodized salt.\nWhy nutritional care during lactation is important? | [
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use iodized salt.\nWhy nutritional care during lactation is important?\n There is an additional demand for calories, proteins and \nmicronutrients during the lactation period, in order to maintain \nthe health of the mother and for optimum breast milk \nproduction. During the first six months of lactation, an | [
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production. During the first six months of lactation, an \nadditional 600 calories of energy and 13.6g of proteins are \nrequired in the daily diet. In the next six months, additional \nrequirements are 520 calories of energy and 10.6g of protein. \nThough it is possible to meet the requirements for most of the | [
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] |
Though it is possible to meet the requirements for most of the \nnutrients through a balanced diet, lactating women are advised \nto take daily supplements of iron and folic acid. \n Putting the baby to breast immediately after birth helps \nthe uterus to contract firmly and reduces blood loss after | [
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the uterus to contract firmly and reduces blood loss after \ndelivery. Breast milk is the greatest gift to a child from a mother. \nThe family will also be benefitted by spending less on health \nexpenditure. A healthy balanced diet is more \ncrucial during pregnancy. Highly \nprocessed and HFSS foods with \npoor nutrient content should be \navoided. | [
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] |
poor nutrient content should be \navoided.\nICMR-National Institute of Nutrition Dietary Guidelines for IndiansIn case of non-vegetarians, a \nportion of the total amount of \npulses can be substituted with \ncalorie proportionate amounts of \nfish, flesh foods or egg. | [
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16Green leafy vegetables\n150gFruits\n150gMarine fish, lean meat \n80g/day or 250g to 300g \ntwice a weekDairy\n400mlNuts & oil seeds 40g; \ncooking oils/fats 20mlVegetables, roots & \ntubers 300gCereals & millets\n240g#Pulses\n80g\nA variety of cereals, nutricereals \n(calories, proteins, sources of | [
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] |
A variety of cereals, nutricereals \n(calories, proteins, sources of \nB vitamins, fibre, minerals)Figure 2.2. Consumption of the following foods daily will be beneficial for a woman's health \nand fetal development during normal pregnancy | [
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] |
and fetal development during normal pregnancy\nNote: The above chart is only suggestive. The quantities of all foods will remain the same as suggested in the above figure, however, quantity of cereals and pulses will \nincrease or decrease based on the body weight , the total calorie requirement and physical activity level of the women. | [
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First trimester: Nutrient-rich balanced diet must be consumed. \nSecond & third trimester: An additional 350 Kcal must be added (calorie requirement of sedentary women) to the nutrient-rich balanced diet as suggested in the above | [
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] |
figure. But for undernourished pregnant women, an additional 100 Kcal per day (total 350+100 = 450 Kcal/day) is recommended to be added to meet the additional \nenergy requirement (Table 2.1). \nFor overweight pregnant women: Added sugars should be avoided. Refined cereals and edible oil intake should be reduced. | [
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] |
# A portion of pulse (dal) can be substituted with fish/chicken/meat/egg.\nGreen leafy vegetables\nEg. Spinach, amaranth, fenugreek, \nmustard, mint, coriander, \ndrumstick leaves, etc.Include recommended quantities \n(rich sources of essential fatty \nacids, essential amino acids, \nproteins)\nInclude if acceptable\n(rich sources of proteins, | [
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] |
proteins)\nInclude if acceptable\n(rich sources of proteins, \nvitamins, minerals)Yellow dal, kidney beans, cowpea, \ngreengram, chick pea and other \nvarieties of grams & dals \n(rich sources of proteins, fats, \nminerals, vitamins, fibre, calories) \nGuava, mangoes, banana, pears, \norange, grapes and other fruits \n(For vitamins, minerals, bioactive | [
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] |
orange, grapes and other fruits \n(For vitamins, minerals, bioactive \nsubstances, fibre, potassium)Carrots, cauliflower, bottle gourd, snake \ngourd, pumpkin, spinach, amaranth, \ncapsicum (peppers), mushroom, \ntomatoes and other varieties of \nvegetables (for vitamins, minerals, \npotassium, fibre, bioactive substances)\nMilk, curd & butter milk | [
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17Figure 2.3. Diet chart for normal sedentary pregnant women \n(Weighing 55 kgs before conception with normal BMI 18.5–23)\n150ml Milk\nUndernourished \nPregnant WomanOverweight \nPregnant Woman\nReduce sugar, cereal\n(esp. refined) and oil.Increase the dietary intake \nDo's Don'ts\nŸDon't smoke or chew tobacco or consume \nalcohol. | [
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] |
Do's Don'ts\nŸDon't smoke or chew tobacco or consume \nalcohol.\nŸAvoid carbonated beverages. \nŸAvoid foods made with hydrogenated fat. \nŸDon't sleep immediately after meal.\nŸDon't consume tea, coffee and other \ncaffeinated drinks along with meals or soon \nafter meals.\nŸDon't lift heavy objects or strenuous physical | [
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after meals.\nŸDon't lift heavy objects or strenuous physical \nactivity.ŸVitamin C rich fruits like gooseberries (amla), guava and orange should be \nincluded in the diet to improve iron absorption of plant foods.\nŸAdd green leafy vegetables and other vegetables in your daily diet (Ex. | [
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fenugreek (methi) roti, spinach (palak) roti, vegetable idli, vegetable dosa).\nŸIn case of nausea and vomiting, take small and frequent meals (4–6 \ntimes/day).\nŸExpose yourself to direct sunlight for at least 15 minutes to get sufficient \nvitamin D.\nŸAvail supplementary nutrition from AWC and micronutrient supplements \nas per doctor’s advice. | [
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