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pulses, cereals and millets) are referred to as ‘invisible’ fats. \nCereals contain only 2%–3% of invisible fat, however, their \ncontribution to overall fat intake is significant as they contribute \nto bulk of our Indian diets. Most animal foods provide high \namounts of saturated fat; hence it is advisable to choose... | [
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cut meats. \nHow much visible fats do we need?\n If one consumes adequate amounts of nuts, oilseeds, \npulses and beans, the required amounts of 6.6g of n-6 PUFA \nand 2.2g of n-3 PUFA are easily met for all the essential \nfunctions in the body; and hence, there is no need for visible \nfats. However, today's dietary ... | [
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fats. However, today's dietary patterns and consumption habits \nare such that almost all recipes are made with visible fats. \nTherefore, visible fats cannot be avoided, but can be limited. \nThe visible fat (cooking oil) must be limited to 20–50g (4–10 \nteaspoon full) per person/ day depending on the level of | [
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teaspoon full) per person/ day depending on the level of \nenergy (calorie) requirement, which is based on physical \nactivity and physiological status. (For example, not more than \n27–30g visible fat/cooking oil is required for a 2000 Kcal \ndiet/day).\n It is recommended that adult women or men with | [
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diet/day).\n It is recommended that adult women or men with \nsedentary lifestyle limit daily fat intake to 20g and 30g of \nvisible fat, respectively. Adult men with moderate and heavy \nphysical activity may consume visible fat up to 40g and 50g \nrespectively, while adult women with moderate and heavy | [
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respectively, while adult women with moderate and heavy \nphysical activity may consume up to 30g and 40g respectively. \nDuring pregnancy and lactation, intake of oil seeds, nuts, beans \nand fish consumption must be encouraged to meet the daily \nneeds of the higher fat and EFA requirement of fetus and | [
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needs of the higher fat and EFA requirement of fetus and \ninfants. During these periods, visible fat should be restricted, \nwhile TFA should be avoided. \nDoes processing alter the quality of oils?\n In general, all extracted seed (vegetable) oils must be \nused in moderation as extraction procedures (whether crude o... | [
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used in moderation as extraction procedures (whether crude or \nrefined) may contain undesirable substances. Crude vegetable \noils are likely to contain several undesirable compounds, hence, \nthe crude oil is subjected to a series of ‘refining process’ (using \nchemicals) to remove these undesirable compounds so that | [
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chemicals) to remove these undesirable compounds so that \nvegetable oils are suitable for human consumption. ‘Refining’ \nalso removes the odor and extends the shelf life of vegetable \noils. During the refining process, small amounts of minor \ncomponents such as antioxidants, phytosterols etc. are also | [
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components such as antioxidants, phytosterols etc. are also \nremoved without altering the fatty acid composition. \nProcessing or refining of extracted oils removes undesirable \ncompounds found in crude extracted oils, but the refining \nprocess adds several additives including preservatives that are | [
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process adds several additives including preservatives that are \nnot good and hence, must be taken in moderate amounts. \n 'Crude vegetable oils' are the vegetable oils extracted Requirement of fatty acids (FA) for health\nPUFA (Essential FA)\n•n-6 PUFA: Minimum requirement is 3% energy/day. \nThis implies 60 Kcal or ... | [
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This implies 60 Kcal or 6.6g n-6 PUFA for a 2000 Kcal \ndiet.\n•n-3 PUFA : Minimum requirement is 0.6% to 1.2% \nenergy/day. This implies approximately 20 Kcal or 2.2g \nn-3 PUFA for a 2000 Kcal diet.\n• The above requirement is met from a balanced healthy \ndiet and adequate intake of nuts and oil seeds (refer My \nPl... | [
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Plate for the Day & Table 6).\n• Additional cooking oils/fats containing MUFA, PUFA or \nghee/butter can be added for taste and flavor, upto 27 \nto 30g for a 2000 Kcal diet.\n• Limit ghee or butter to just 1 to 2 teaspoons/day or avoid, \nif possible.\nICMR-National Institute of Nutrition Dietary Guidelines for Indian... | [
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55from seeds (sunflower, soyabean, mustard, sesame, etc.) or \nfruits like palm and olive by mechanical expelling. Crude \nvegetable oils are likely to contain several undesirable \ncompounds such as free fatty acids, gums, waxes, mono and \ndiacylglycerides, phospholipids, hydrocarbons, pesticide \nresidues, aflatoxi... | [
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residues, aflatoxins and allergens.\n 'Virgin oils' are produced by mechanical procedures, \n(expeller pressing) and the application of heat. However, virgin \noils also contain undesirable compounds (details above), \nsimilar to crude oil. Nutrients such as antioxidants and \nphytonutrients are preserved, since use of... | [
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phytonutrients are preserved, since use of mechanical \nprocedures does not alter the nature of the oil. \n ‘Cold pressed oils' ( Kachi ghani tel ), also contain \nundesirable compounds, similar to crude oil. However, \nnutrients such as antioxidants and phytonutrients are \npreserved as they are obtained without alter... | [
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preserved as they are obtained without altering the nature of \nthe oil by mechanical procedures, (expeller pressing), without \nthe application of heat. \nWhat about hydrogenated fat?\n Hydrogenated fat is prepared by partial hydrogenation of | [
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Hydrogenated fat is prepared by partial hydrogenation of \nvegetable oils (often referred to as 'vegetable shortening'). During hydrogenation, the liquid oils become solid because \nMUFA and PUFA are converted into SFA and isomers called \ntrans fatty acids. Vanaspati is used as a substitute for | [
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trans fatty acids. Vanaspati is used as a substitute for \nghee/butter in cooking and the preparation of sweets, snack \nfoods and bakery products. Current evidence indicates that \nintake of trans-fatty acids can increase the risk of heart disease \nand stroke and are more harmful than SFA. \nRepeated heating of oils | [
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and stroke and are more harmful than SFA. \nRepeated heating of oils\n The practice of 'reusing' vegetable oils for cooking, (which \nhave been repeatedly heated during food preparations) is very \ncommon, both at homes and in commercial establishments. \nRepeated heating of vegetable oils/fat, results in oxidation of | [
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Repeated heating of vegetable oils/fat, results in oxidation of \nPUFA, leading to the generation of compounds which are \nharmful/toxic and may increase the risk of cardiovascular \ndiseases and cancer. At household level, vegetable oil once \nused for frying, should be filtered and may be used for curry | [
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used for frying, should be filtered and may be used for curry \npreparation but using the same oil for frying again should be \navoided. Also, such oils should be consumed in a day or two. \nStoring 'used' oils for a long time should be avoided, as the rate \nof deterioration is high in such oils. | [
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of deterioration is high in such oils.\n0 10 20 30 40 50 60 70 80 90 100SunflowerSafflowerGroundnutSesameRice branCornCotton seedSoyabeanMustardCoconutPalmoleinGheeFigure 7.2. Fatty acid composition of vegetable oils (g/100g oils)\nSFA MUFA n-6 PUFA n-3 PUFA\nICMR-National Institute of Nutrition Dietary Guidelines for ... | [
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56\nPOINTS TO REGISTER\n· Include foods rich in alpha-linolenic (ALA)/n-3 PUFA such \nas nuts/oil seeds, soyabeans, grains/millets, green leafy \nvegetables and fenugreek seeds. \n· Prefer marine fish such as salmon, mackerel, trout and \ntuna (~200gm/week) which are good sources of \npreferred LC n-3 fatty acids. | [
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preferred LC n-3 fatty acids.\n· Moderate the use of high n-6 PUFA containing oils.\n· Limit the use of high saturated-fat containing oils/fats \nsuch as ghee, butter etc.\n· Minimize consumption of ready-to-eat fast foods, bakery \nfoods and processed foods which may contain trans fats \nand saturated fats. | [
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and saturated fats.\n· Avoid using partially hydrogenated fats (vanaspati) as the \ncooking medium as they contain trans-fats and saturated \nfats.\n· Repeated heating of cooking oils generates harmful \noxidative (polar) compounds and hence must be avoided. | [
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57• Daily diet of an adult often provides 60g to 70g of protein a \nday, which is higher than what we require.\n• However, quality of protein and meeting requirements of \nall essential amino acids (EAA) is the primary challenge.\n• Of the twenty amino acids (AA) that are required for all the \nfunctions in the body, n... | [
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functions in the body, nine are essential; which cannot be \nsynthesized in our body. Hence, it is important to consume \ndiverse groups of foods to obtain all the essential nine AA.\n• Of the nine, four amino acids are the ones which are limiting \nin plant foods (vegetarian) (Table 8.1).\n• Vegetarian diets with appr... | [
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• Vegetarian diets with appropriate combination of cereals \nand pulses and with the inclusion of nuts and seeds can \nprovide all the EAA. Inclusion of milk in daily diet would \nfurther enhance protein quality.\n• Non-vegetarian diets can provide quality protein by | [
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• Non-vegetarian diets can provide quality protein by \nappropriate combination of cereals, pulses, nuts along with recommended level of fish/poultry/meat/egg (flesh foods \nand egg contain all the EAA).\nWhy do we need proteins and EAA?\n Every part of our body including all the organs have | [
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Every part of our body including all the organs have \nproteins. Proteins are essential for many functions such as \nmaking enzymes, hormones, cell membrane components and \ncarrier proteins such as hemoglobin (carries oxygen to tissues). \nProteins are also required to replace tissues that are broken | [
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Proteins are also required to replace tissues that are broken \ndown. In addition to the above, growing children require dietary \nprotein for growth to build muscles and bones. Human body \nrequires only 20 AA. Thousands of different types of proteins \nare made from these 20 AA. Of the 20, nine amino acids are not | [
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are made from these 20 AA. Of the 20, nine amino acids are not \nsynthesized in the body, hence these should be obtained from \nthe dietary sources, and these are termed essential amino acids \n(EAA). A diet with all 20 amino acids, including 9 EAA referred \nto as good quality proteins, is essential in the maintenance... | [
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to as good quality proteins, is essential in the maintenance of \ngood muscle mass.Obtain\x01good\x01quality\x01proteins\x01and\x01\nessential\x01amino\x01acids\x01(EAA)\x01through\x01\x01\nappropriate\x01combination\x01of\x01\x01foods\x01and\x01\navoid\x01protein\x01supplements\x01to\x01build\x01muscle\x01massGUIDELIN... | [
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0.0... |
\x01\x01RATIONALE\nMaintaining\x01good\x01muscle\x01mass\x01is\x01crucial\x01for\x01good\x01health.\x01\nConsuming\x01g ood\x01quality\x01protein\x01 (that\x01provides \x01all\x01the\x01\nEAA)\x01and\x01following \x01resistance\x01exercise\x01 routine\x01for\x01greater\x01\nmuscle\x01mass\x01development\x01and\x01prese... | [
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58Why should we maintain good muscle mass and how to \nmaintain?\n• Maintaining higher \nmuscle mass keeps the \nbones strong.\n• Strong and good \nmuscle mass helps joints move freely, and there is less \nstrain on knee or hip joints; and protects joints from \ndamage.\n• Maintaining higher muscle mass improves insuli... | [
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damage.\n• Maintaining higher muscle mass improves insulin \nsensitivity and decreases the risk of diabetes, stroke and \nheart attacks. \n• Maintaining higher muscle mass delays ageing.\n• Regular physical activity (including strength exercise) along \nwith a good diet is important for maintaining good muscle | [
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with a good diet is important for maintaining good muscle \nmass and muscle function (ref. Guideline 10).\nHow much proteins do we need? \n• The estimated average requirement (EAR) for protein intake \nis 0.66g of protein per kg/day for healthy men and women.\n• The recommended dietary allowance (RDA) for protein | [
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• The recommended dietary allowance (RDA) for protein \nintake is 0.83g protein/kg/day for healthy men and women \n(requirements of 97.5% of the population). \n• This translates to an EAR of 43g protein/day or RDA of \n54g/day for a person weighing 65kg, regardless of physical | [
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54g/day for a person weighing 65kg, regardless of physical \nactivity or gender. The protein energy (P:E) ratio should be ideally 10% to 15%; that is, 10% to 15% energy should be \nfrom proteins in our daily diet. \n• The required quantity of protein and the PE ratio are easily \nmet from the daily diet, but the challe... | [
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met from the daily diet, but the challenge is the quality; the \ndiets may not provide all the essential amino acids (good \nquality protein). Hence, food-based allowance is the ideal \none for protein recommendation as given below. \nHow to obtain good quality protein from our diet?\n• Of the EAAs, cereals have lower ... | [
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• Of the EAAs, cereals have lower levels of lysine but higher \nlevels of sulphur-containing amino acids (methionine and \ncysteine). In case of pulses, the reverse is true; pulses have \nhigher levels of lysine and lower levels of methionine and \ncystein. \n• Therefore, an appropriate combination of cereals with | [
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cystein. \n• Therefore, an appropriate combination of cereals with \npulses in the ratio of 3:1 (raw food weight) can meet the \nrequirements of all EAA including other amino acids. \nAddition of 250ml milk in our daily diet can further enhance \nintake of EAA and in meeting the requirements of all the \nEAA. | [
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intake of EAA and in meeting the requirements of all the \nEAA. \n• Non-vegetarians can easily source their proteins from \nrecommended level (700g to 900g/week; marine water \nfish, poultry or lean \nmeat) of flesh food \nor egg consumption. \n• One should be \nphysically active and \nensure that the Maintaining highe... | [
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ensure that the Maintaining higher muscle mass \nimproves insulin sensitivity and \ndecreases the risk of diabetes, \nstroke and heart attacks. \nRegular physical activity (including \nstrength exercise) along with a good \ndiet is important for maintaining \ngood muscle mass and muscle \nfunction.Table 8.1. Limiting a... | [
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function.Table 8.1. Limiting amino acids (AA) in plant foods\nNote: A meal containing both pulses and grains supplies all amino acids and is of higher quality than a diet containing pulses alone or grains alone. Compliment with other foods \nto obtain the limiting AALimiting essential \namino acids Foods | [
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to obtain the limiting AALimiting essential \namino acids Foods\nPulses, chickpea & beans which are rich in lysine, threonine and \ntryptophan Lysine, Threonine, \nTryptophanGrains \n(cereals, millets)\nCereals, millets, nuts and seeds which are rich in methionine Methionine Pulses \nPulses, chickpea, beans (kidney bea... | [
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Pulses, chickpea, beans (kidney beans, cowpeas) Lysine Nuts/seeds\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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59protein consumed is utilized (muscle atrophy sets in with \nlow physical activity).\nWill just protein consumption help build muscle mass? \n• No, the dietary protein is not utilized efficiently even if one \ntakes high proteins of good quality without adequate \ncarbohydrate and fats in the diet. Hence, adequate ene... | [
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carbohydrate and fats in the diet. Hence, adequate energy \nfrom carbohydrates and fats is essential for dietary amino \nacids (proteins) to be utilized for muscle mass synthesis and \nfor amino-acid related functions in the body. \n• In addition, without adequate physical activity, proteins are \nunlikely to be used f... | [
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unlikely to be used for muscle building. One should be \nphysically active and perform strength exercises and ensure \nthat the protein consumed is utilized (muscle atrophy sets \nin with low physical activity).\nHow do vegans get enough protein?\n• Vegans eating varied diets containing vegetables, beans, | [
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• Vegans eating varied diets containing vegetables, beans, \ngrains, nuts, and seeds will have no difficulty in obtaining \nenough protein from regular diet.\n• Appropriate combination of cereals with pulses in the ratio \nof 3:1 (raw) is the most efficient way to obtain all the nine \nessential amino acids from a vega... | [
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essential amino acids from a vegan diet. \nWhat are the sources of proteins?\n Dietary proteins can be derived from plant and animal \nsources. Some proteins, especially animal source (meat, \npoultry, fish, egg and milk) proteins contain all twenty amino \nacids, including nine EAA, required to make new proteins in th... | [
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acids, including nine EAA, required to make new proteins in the \nbody. Pulses such as lentils, green gram, horse gram, black \ngram, chickpeas, kidney beans, cowpeas, soyabean and green \npeas are all rich sources of proteins. Nuts and seeds such as \nalmonds, pistachios, cashews, walnuts, hazelnuts, chia seeds, | [
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almonds, pistachios, cashews, walnuts, hazelnuts, chia seeds, \npumpkin seeds, flax seeds, and sesame seeds also contain \nsubstantial quantity of protein. \n Flesh foods, eggs and milk are good sources of quality \nproteins. Pulses are very important sources of protein in \nbalanced vegetarian Indian diets. Protein ob... | [
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balanced vegetarian Indian diets. Protein obtained from pulses \nis less expensive compared to meat-based, eggs or milk proteins. Protein quality of a diet is enhanced when pulses are \neaten in combination with cereals or cereals are eaten in \ncombination with flesh food, eggs or milk. Pulses are low-fat | [
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combination with flesh food, eggs or milk. Pulses are low-fat \nand high-fibre foods and also contain important vitamins and \nminerals like iron, potassium, zinc and magnesium.\n Most of the vegetarian foods have a protein digestibility \nrange of 70%–85% and a balanced vegan diet for a moderately | [
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range of 70%–85% and a balanced vegan diet for a moderately \nactive man, provides more than 80g crude protein/day. This \ntranslates to approximately 60g of quality protein that meets \nthe requirements of all the EAAs. \nWhat are protein powders or protein supplements?\n Protein powders are made from either eggs or d... | [
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Protein powders are made from either eggs or dairy milk \nor whey (a byproduct of cheese or paneer) or plant sources such \nas soyabeans, peas and rice. Some protein powders, marketed \nin packages as protein supplements, contain protein from \nmultiple sources. Protein powders may also contain added | [
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multiple sources. Protein powders may also contain added \nsugars, non-caloric sweeteners and additives such as artificial \nflavoring, hence, are not advisable to be consumed on a regular \nbasis. Whey protein is rich in branched chain amino acids \n(BCAAs). Recent evidence suggests that BCAAs may increase | [
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(BCAAs). Recent evidence suggests that BCAAs may increase \nthe risk of certain non-communicable diseases (NCDs). As \nmentioned above, adequate non-protein energy from \ncarbohydrate and fat is essential for dietary proteins/AA to be \nutilized for protein synthesis and for related functions in the | [
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utilized for protein synthesis and for related functions in the \nbody. Consuming high level of protein, especially in the form of \nprotein supplement powders, is therefore not advisable. \n Many athletes consume very high amounts of protein, \noften as protein powders. Protein requirements are not as high | [
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often as protein powders. Protein requirements are not as high \nas commonly perceived. In fact, research findings indicate that \ndietary protein supplementation is associated with only a small \nincrease in muscle strength and size during prolonged \nresistance exercise training (RET) in healthy adults; and protein \... | [
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intake levels greater than \n~1.6g/kg/day do not \ncontribute any further to \nRET-induced gains in \nmuscle mass. Consuming high level of \nprotein, especially in the form \nof protein supplement powders \nis not advisable. \nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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60Most athletes can get the recommended amount of \nprotein through food alone, without the use of supplements. \nProtein powders are not required. Moreover, prolonged intake \nof a large amount of protein is associated with potential \ndangers, such as bone mineral loss and kidney damage. As can be seen from the table... | [
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be easily met if one consumes a healthy balanced diet, whether \nvegetarian or non-vegetarian. Appropriate combination of \ncereals: pulses in a ratio of 3:1 or by substituting 30g of \nrecommended level of pulses with 80g meat per day would \nimprove quality of protein to fulfill the needs of a normal \nperson. | [
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improve quality of protein to fulfill the needs of a normal \nperson.\nTable 8.2. Essential amino acid profile of vegetarian and non-vegetarian diets\n “ICMR-NIN, My Plate for the Day”\nProtein (mg/g) from \nnon-vegetarian* dietProtein (mg/g) from \nvegetarian dietICMR-NIN, 2020 Nutrient\nrecommendation\n(mg/g protein)... | [
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0.037... |
recommendation\n(mg/g protein)Amino acids\n24.8 24.1 15 Histidine \n42.8 41.2 30 Isoleucine \n86.6 84.0 59 Leucine \n50.0 49.0 45 Lysine \n18.8 17.2 16 Metheonine \n12.4 11.2 6 Cysteine \n31.2 28.4 22 Methionine + Cysteine \n37.8 35.5 23 Threonine \n89.6 87.9 38 Phenylalanine + Tyrosine \n11.3 10.8 6 Tryptophan \n53.4 ... | [
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-0.005121035501360893,
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0.08064... |
11.3 10.8 6 Tryptophan \n53.4 51.3 39 Valine \nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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61\nPOINTS TO REGISTER\n• Cereals have lower levels of lysine and higher levels of \nsulphur-containing amino acids (methionine and cysteine). \nThe reverse is true for pulses.\n• Combining cereals with pulses in the ratio of 3:1 will improve \nthe quality of protein in a meal. \n• Most athletes can get the recommended... | [
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• Most athletes can get the recommended amount of protein \nthrough appropriate selection of food items. Protein \npowders are unnecessary and can cause harm. \n• Prolonged intake of large amount of protein powders or \nconsumption of high protein concentrate has been \nassociated with potential dangers, such as bone m... | [
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loss and kidney damage. \n• Non-vegetarians can meet their quality protein needs by \ntaking recommended level of fish/poultry/meat/egg. | [
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62Adopt\x01a\x01healthy\x01lifestyle\x01to\x01prevent\x01\nabdominal\x01obesity,\x01overweight\x01and\x01\noverall\x01obesity\x01\n·Marked increase in the prevalence of abdominal obesity \n(increased waist circumference), overweight, and obesity \namong all the age groups in rural and urban areas has \noccurred in the ... | [
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occurred in the last few decades. \n·About 25% of Indians are either overweight or obese. \n·Excess energy intake and reduced physical activity leads to \nexcess accumulation of fat in the body. \n·Individuals with abdominal obesity (adiposity) and overall \nobesity are at an enhanced risk of lifestyle diseases (chroni... | [
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obesity are at an enhanced risk of lifestyle diseases (chronic \nnon-communicable diseases-NCDs) including type 2 \ndiabetes, fatty liver disease, gallstones, joint disorders \n(osteoarthritis), hypertension, other cardiovascular \ndiseases, certain cancers, and psycho-social problems. \n·As age advances, one needs few... | [
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·As age advances, one needs fewer calories each year as the \nmetabolism slows down and lean (muscle) mass \ndecreases. However, inactivity slows down metabolism \nmore rapidly and muscle mass atrophy is faster. Thus, one \ncan maintain muscle mass and increase metabolism by \nbeing active. | [
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can maintain muscle mass and increase metabolism by \nbeing active. \n·Eat healthy (Guideline 1): Avoid or restrict foods containing \nhigh sugar, fat, salt and ultra-processed foods. These foods \nhasten the process of adiposity/obesity. ·Being physically active and following a healthy diet will \nhelp reduce abdomina... | [
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help reduce abdominal obesity (Figures 9.1 & 9.2). \nWhat is Body Mass Index (BMI)? \n BMI is the ratio of weight and height, which estimates \ntotal body mass and correlates highly with the percentage of \nbody fat. It is computed by dividing the weight in kilograms by \nthe square of the height in meters [BMI=Weight ... | [
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the square of the height in meters [BMI=Weight (Kg)÷Height \n2(M) ]. The ideal ranges of weights for a given height are provided \nby WHO which is useful for categorizing persons as normal \n(ideal), undernourished and overweight or obese. The cut-off \nlevels for categorizing overweight and obesity in children and | [
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levels for categorizing overweight and obesity in children and \nadolescents are different since growth spurt in boys and girls \noccurs in different ages. Age and \ngender specific BMI Z-scores of \nreference population are used to \nassess their nutritional status. \nWhat is overweight and obesity? | [
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assess their nutritional status. \nWhat is overweight and obesity?\n The definition of overweight and obesity is based on BMI. \nIn general, BMI for adults, as per WHO, ranging from 18.5 to 25 \n2Kg/M is considered to be normal. However, for Asians it is GUIDELINE\x019\n\x01\x01RATIONALE\nBesides\x01overweight\x01and\... | [
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Besides\x01overweight\x01and\x01general\x01or\x01overall\x01obesity,\x01abdominal\x01obesity\x01\n(increased\x01waist\x01circumference)\x01that\x01is\x01indicative\x01of\x01excess\x01fat\x01in\x01the\x01\nperitoneum\x01(abdominal\x01cavity)\x01with\x01accumulation\x01of\x01fat\x01in\x01and\x01around\x01\nthe\x01interna... | [
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Being physically active and \nfollowing a healthy diet \nwill help reduce abdominal \nobesity. \nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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63recommended that the BMI should be between 18.5 to \n223Kg/M , since, they tend to have higher percentage body fat \neven at a given BMI compared to Caucasians and Europeans, \nwhich leaves them at a higher risk of NCDs. \nCentral/abdominal obesity: Fat accumulation especially the | [
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Central/abdominal obesity: Fat accumulation especially the \ndistribution of fat around the abdomen (central obesity) and internal organs is now considered to be more harmful. Central \nobesity, as indicated by higher waist circumference, is \nconsidered as a risk factor for lifestyle diseases such as NCDs. | [
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considered as a risk factor for lifestyle diseases such as NCDs.\n2Overweight: BMI ranging over 23 to 27.5 Kg/M is defined as \noverweight as per Asian cut-offs. Over 31% of urban and 16% of \nrural adults are overweight (NNMB).\nFigure 9.1. Suggested diet for normally nourished sedentary men | [
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Figure 9.1. Suggested diet for normally nourished sedentary men \n(The menu is for reference individual weighing 65Kg & BMI 18.5–23 and with adequate physical activity)\n8–10 am 1–2 pm\nCurd/Paneer 150ml\n7–8pm 5pmDINNER (590 Kcal) EVENING \nBEVERAGE\n(35 Kcal) LUNCH (900 Kcal) BREAKFAST (570 Kcal) \nSoaked & boile... | [
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Soaked & boiled \nwhole grains-90g;\nBoiled red / black beans, \nlobia / chickpea-35g;\nGreen leafy vegetables-50g;\nVegetables-50g;\nNuts-20gCereals (preferably whole grain) -100g;\nPulses-30g; or meat \nVegetables-150g; Green\nleafy vegetables-50g;\n(can be used in curries/chutney);\nNuts/oil seeds-add 20g in \ncurr... | [
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curries; with cooking oil (15g) \nfor flavour;\nCurd -150ml/Paneer \nequivalent to 150ml;\nFruits-end your meal with 50g fruits\nCereals-80g;\nPulses-25g;\nVegetables-100g;\nOil-10g;\nCurd-100ml;\nFruits-end your \nmeal with 50g fruits\nTotal Calorie: ~2080 Kcal\nCrude Protein: 72g(BMI 18.5–23 with \nbody weight 65 kg)... | [
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Crude Protein: 72g(BMI 18.5–23 with \nbody weight 65 kg) \nMilk 50ml\nTotal calorie from the above diet is 2100 Kcal/day | Total protein provides 13.7% Kcal/day from the suggested diet | Quantities indicated are for raw ingredients | [
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* Measures: 1 cup/Katori =200ml | *Non-veg items like fish/egg/chicken can be consumed as per social acceptability & availability\nIn the meal preparation 30g oil and 5g iodized salt can be used | Prefer at least 50% cereals/millets as whole grain. | [
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; It is preferable to take only two meals per day as per individual preferences & needs Timing and meal proportion given above are only indicative.\n | Added sugar must be restricted to less than 5% of daily energy Note: Energy requirement depends on body weight and physical activity | [
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Individuals with different body weight may refer to Table 1.6, Page no. 10\nRefer: Annexure I & II for household measuresCurd 100ml\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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642Obesity: BMI above 27.5 Kg/M is defined as obesity as per the \nAsian cut-offs. Over 12% urban and 5% rural adults are obese \n(NNMB).\n The waist circumference is useful for assessment of \ncentral obesity. Several studies have shown direct correlation \nof central obesity with chronic lifestyle diseases or NCDs. ... | [
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-0.036... |
of central obesity with chronic lifestyle diseases or NCDs. Waist \ncircumference of >90cm for men and >80cm for women is \nassociated with increased risk of several chronic lifestyle \ndiseases. Abdominal obesity is prevalent in 53% of urban and \n19% of rural adults. \nWhat causes abdominal/overall obesity? | [
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19% of rural adults. \nWhat causes abdominal/overall obesity?\n It is well known that overeating along with decreased \nphysical activity predisposes an individual to overweight/ \nobesity, but solely depending on highly refined grains, \nprocessed foods and high sugar intake deranges our \nmetabolism and predisposes t... | [
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metabolism and predisposes to obesity. Unhealthy dietary \npractices during infancy and childhood (such as overfeeding) \nplay an important role in predisposing individuals to \noverweight/obesity in adulthood. Low and high birth weight \n(<2500g and >4000g), obesity during childhood and \nadolescence are also likely t... | [
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adolescence are also likely to cause overweight/obesity in \nadulthood. In addition, women are at higher risk of becoming \noverweight/ obese around pregnancy and after menopause. \nGenetic (familial) factors as well as complex behavioral and \npsychological factors that may influence eating patterns, may | [
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psychological factors that may influence eating patterns, may \nalso contribute to overweight/obesity, but the effect of dietary \nand physical activity behavior is more profound than genetics. \n Several studies have suggested that inadequate and \nimproper sleeping habits, along with more hours of screen time | [
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improper sleeping habits, along with more hours of screen time \n(spent in watching television / mobile phone) is strongly \nassociated with weight gain in childhood, adolescence and \nadulthood. This is mostly due to the sedentary behavior, \ntendency to consume unhealthy foods during \nscreen time and decreased sleep... | [
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