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vitamin C. \nMicrowave cooking: There are minimal nutritional differences between foods prepared \nby conventional and microwave methods. As cooking time is very less microwave \ncooking is one of the least likely forms of cooking to damage nutrients. The microwave \nuses a small amount of water and steams food from th... | [
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vitamins and minerals than any other cooking method as no leaching of nutrients occurs. \nFurther, as the cooking time in the microwave is shorter, it helps preserve vitamin C and \nother nutrients that break down when heated. The nutritional effects of microwaves on | [
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protein, lipid, vitamins, and minerals are minimal. It is preferable to use glass or \nmicrowave safe ceramic vessels and to avoid plastic vessels. \nRepeated use of oils used for frying \nshould be avoided. Further, already \nused oils should not be mixed with \nfresh oils and reused.\nStir-fryingShallow fryingFrying ... | [
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85 ICMR-National Institute of Nutrition Dietary Guidelines for IndiansRoasting: Roasting is generally an intense temperature treatment, where food is heated \no at temperatures in a 150–300 C range or higher in an oven. The use of the constant oven \ntemperature of 150–160° C throughout the cooking period results in lo... | [
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when compared to a high starting temperature. Heat-labile vitamins are, of course, \ndestroyed in large amounts. Minerals remain intact with roasting. Roasting has beneficial \nand detrimental effects on various components, and the reason for such an eclectic \noutcome can be accredited to the product treated and proce... | [
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Barbecue and grilling: In the barbecue method of cooking, low indirect heat is used. In \ngrilling, high direct heat is used for cooking. Charcoal and wood are commonly used in this \nmethod of cooking *Polycyclic Aromatic Hydrocarbons (PAHs) are compounds that can | [
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be found in foods that have been grilled or barbecued, notably meats. The type of heat \nsource used for barbecuing has a significant impact on PAH concentrations and the final \nPAH profile in the barbecued meat products. Continuous barbecuing with the same | [
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charcoal results in higher concentration of certain carcinogens. Grilling helps lower calorie \nintake and may even help with weight loss. While grilling does not remove all the fat from \nmeats, it causes the excess fat to melt and drip off the racks. Other cooking methods allow | [
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the meat to cook in its own fat, which can be reabsorbed. Grilling also helps food keep \nmore of its vitamins and minerals and seals in moisture without the added fats.\n Charring foods, specifically meats, on the grill should be avoided by continuously \nturning them over. Grilled meat preserves more of the vitamins ... | [
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including vitamin A, vitamin D, zinc, magnesium and iron, riboflavin and thiamine \n(essential B vitamins that help your body process food into the fuel your body needs). The \nsame goes for grilled vegetables, where vitamins and minerals are better kept by grilling \nrather than any other cooking method, especially th... | [
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broccoli and asparagus. Grilling with too much marinate is not good as this may mean \nconsuming too much salt or sugar. A by-product of grilling meats is known as advanced \nglycation end products (AGEs), or glycotoxins. As food is grilled, the AGEs multiply and \nthis when ingested, leads to increased levels of infla... | [
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this when ingested, leads to increased levels of inflammation. \nSlow cooking: During slow cooking cell walls break down and there is a release of powerful \nantioxidants from vegetables like tomatoes, corn, spinach, etc. making them more \navailable to the body. Boiling peanuts increases their antioxidant concentratio... | [
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times more than that of raw and roasted peanuts. Further, cooking meat in a liquid at low \nheat can help reduce the number of cell-damaging compounds known as AGEs \n(advanced glycation end products) that are produced in the meat by 50 percent when \ncompared to broiling or grilling. | [
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compared to broiling or grilling. \n*PAHs have toxic, carcinogenic properties. PAHs are highly fat soluble and thus readily absorbed from the \ngastrointestinal tract. They are rapidly distributed in a wide variety of tissues and tend to stay in body fat.\nSlow cookingBarbecue and grillingRoasting | [
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86 ICMR-National Institute of Nutrition Dietary Guidelines for IndiansAir frying: Air frying simulates deep frying without the excess use of oil. Air frying \nsignificantly decreases the amount of oil absorbed into foods compared to deep frying. \nLess oil generally leads to less calories, which can reduce the risk of ... | [
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obesity. An air fryer may be particularly helpful when cooking starchy foods like potatoes. \nAir-frying fish may lower the amount of polyunsaturated fatty acids (heart-healthy \nomega-3 fats) in them, and potentially increase the number of inflammatory \ncompounds. Adding herbs to fish may help reduce the fat oxidatio... | [
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fish is air-fried.\nAir frying\nNon-stick pans coated with teflon are a risk if they are \nheated to temperatures greater than 170°C. This might \nhappen if an empty pan is left on a burner for a long time. In \nthis case, the coatings can give off irritating or poisonous \nfumes. The usage and cleaning instructions sh... | [
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fumes. The usage and cleaning instructions should be \nstrictly followed for non-stick cookware, and they should \nbe discarded when the coating is worn-out or damaged. These are generally considered \nsafe for cooking purposes if used properly. It is widely used \nin kitchens around the world due to its various be... | [
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in kitchens around the world due to its various benefits, \nincluding its durability, resistance to corrosion, and non-\nreactivity with foods. It doesn't leach or react with acidic or \nalkaline foods, which means it is unlikely to impart \nmetallic flavors or harmful substances to cooked foods. We use a variety of... | [
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which are made of different materials. Some of these \nmaterials like aluminum, iron, brass or copper can enter \nthe food when we cook or store food in them. Storing \nacidic foods like pickles, chutneys, sambar , sauces in \naluminum, iron, unlined brass or copper vessels will make \nfoods unsafe. These are the sa... | [
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foods unsafe. These are the safest cookware. When \nusing earthen pots, very little oil is required. They are \nenvironment-friendly and keep the food's nutritional \ncontent intact. Heat can circulate through the food in \nearthen pots, preserving the nutrition.How to safely use cookware?\nEarthen pots\x01 Metal co... | [
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Earthen pots\x01 Metal cookware\nStainless steel cookware Non-stick pans coated with \npolytetrafluoroethylene (PTFE) (Teflon) | [
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87\n These cookware nowadays are substantially lighter \nthan granite stone cookware from earlier generations. Granite stone cookware \nsave time and energy. These cookware also retain heat well, even after the heat \nsource is turned off. Unless the cookware contains teflon coating such as | [
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Perfluorooctanoic acid (PFOA), (PFOS) and perfluorooctane sulfonate \npolytetra-fluoroethylene (PTFE), it is regarded as safe. When using granite \ncookware, set the cookware's temperature to a maximum of medium-high, as \nthe non-stick coating gets damaged at a high temperature. The non-stick coating \nwill be protect... | [
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will be protected at medium-high heat.\nICMR-National Institute of Nutrition Dietary Guidelines for IndiansGranite stone cookware | [
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88\nPOINTS TO REGISTER\n·Do not wash food grains and legumes repeatedly before cooking.\n·Do not wash vegetables and fruits after cutting or peeling.\n·Do not soak the cut vegetables in water.\n·Do not cook in excess water and discard it after cooking. Use only \nenough water for cooking.\n·Always cover cooked foods wi... | [
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enough water for cooking.\n·Always cover cooked foods with lids.\n·Prefer pressure/steam cooking instead of deep frying/roasting.\n·Consume more sprouted or fermented foods.\n·Do not use baking soda while cooking pulses and vegetables as it \nadds to the sodium content (just like salt) of foods.\n·Avoid reheating and r... | [
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·Avoid reheating and reuse of left-over heated oils. \n·Prefer earthen cookware over others. | [
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89 ICMR-National Institute of Nutrition Dietary Guidelines for IndiansDrink\x01adequate\x01quantity\x01of\x01waterGUIDELINE\x0114\n\x01\x01RATIONALE\nAdequate\x01water\x01is\x01important\x01for\x01maintaining\x01good\x01\nhealth.\nA normal healthy person needs \nto drink about eight glasses \n(approximately two litres)... | [
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(approximately two litres) of \nwater including beverages per \nday.• Water is the major constituent of the human body.\n• Water and other beverages such as tender coconut water \nor lemon water are useful to relieve thirst and meet the \nfluid requirements of the body.\nWhy do we need water?\n Water accounts for 70% o... | [
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Water accounts for 70% of our body weight. It is a \nconstituent of blood and other vital body fluids. Water plays a \nkey role in the elimination of body wastes and regulation of \nbody temperature. The body loses water through sweat, urine \nand feces. This loss must be \nconstantly made good with \nclean and potable... | [
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clean and potable water. A \nnormal healthy person \nneeds to drink about eight \nglasses (approximately two \nlitres) of water including \nbeverages per day. During very hot weather and while \nundertaking vigorous physical activity, this requirement \nincreases as a considerable amount of water is lost through \nswea... | [
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sweat.\nWhen is water considered safe?\n Water can be considered safe if it is free from disease-\ncausing agents like bacteria, viruses, parasites, etc., and harmful \nchemical substances like pesticides, industrial wastes, heavy | [
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chemical substances like pesticides, industrial wastes, heavy \nmetals, nitrates, arsenic, silica and excess of fluoride. Fluorosis, a disease that causes bone deformities and dental problems, \nresults from drinking water containing an excess of fluoride \nover long periods. Generally, a concentration of 1–1.5 mg of | [
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0.00854... |
over long periods. Generally, a concentration of 1–1.5 mg of \nfluoride per litre of drinking water is considered safe. \nHow is water rendered safe?\n The simplest and efficient method of rendering water \nsafe is straining and keeping the water boiling for 10–15 \nminutes. The boiling process kills all disease-causin... | [
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minutes. The boiling process kills all disease-causing organisms \nand also removes temporary hardness. However, boiling will \nnot remove chemical impurities. Tablets each containing 0.5g \nof chlorine can be used to disinfect 20 litres of water. There are \nmany modern gadgets which could help in rendering water \nsa... | [
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many modern gadgets which could help in rendering water \nsafe. \nTender coconut water: Tender coconut water \nis a good hydrating beverage which contains \nseveral minerals and provides 15 Kcal/ \n100ml. However, in patients prone to \nhyperkalemia (in kidney and heart diseases), \ntender coconut water should be avoid... | [
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tender coconut water should be avoided.\nWhat about consuming milk?\n Milk is a well-accepted and wholesome food and a \nbeverage for all age groups. Milk is especially useful for feeding \ninfants, toddlers, growing children, adolescents, expectant \nwomen and nursing mothers. Milk is a rich source of several | [
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women and nursing mothers. Milk is a rich source of several \nnutrients necessary for growth and development. Milk is a good | [
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90\n ICMR-National Institute of Nutrition Dietary Guidelines for Indianssource of calcium but not iron. All macro and micronutrients \npresent in milk are easily digestible and absorbable. Since it is \nlikely to get contaminated, use pasteurized or boiled milk to \nensure safety. \nWhat are soft drinks?\n Soft drinks ... | [
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Soft drinks are non-alcoholic beverages either \ncarbonated or non-carbonated, and may contain sugar or \nartificial sweetening agents, edible acids (malic acid, citric acid \nor vinegar, etc.) natural or artificial flavors and sometimes fruit \njuice. Compared to fresh fruit \njuices, most commercially \navailable fr... | [
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juices, most commercially \navailable fruit juices may \ncontain varying amounts of \nfruit pulp (as low as 7%). Carbonated beverages contain phosphoric acid and may \ndamage the enamel of teeth, and affect appetite if taken in \nexcessive amounts. Synthetic soft drinks are not substitutes for \nwater or fresh fruits a... | [
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water or fresh fruits and therefore should be avoided. \nBeverages like buttermilk, lemon water, whole fruit juice \n(without added sugar) and coconut water are excellent \nalternatives to synthetic drinks. Consumption of soft drinks or \ncommercially available fruit juices increases one's sugar and \nsalt intake and h... | [
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salt intake and hence must be avoided.\nFresh fruit juices: Orange, lemon, grape, mango, pineapple, \napple, pomegranate, etc., are generally used in making fruit \njuices. Fresh fruit juices (without added sugar) provide vitamins \n(like beta-carotenes and vitamin C) and minerals (potassium, | [
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(like beta-carotenes and vitamin C) and minerals (potassium, \ncalcium, etc.). However, they cannot be equated to whole fresh \nFigure 14.1. Avoid carbonated beverages, fruit juices with added sugar and\nreplace them with whole fruits or freshly made juices*\nTender Coconut Water Buttermilk Fresh Lemo... | [
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Orange Juice Watermelon Juice Fresh Mango Juice Pineapple Juice Pomegranate Juice AVOIDCONSUME\nChia seeds soaked \nin lemon juice\nApple JuiceSynthetic soft drinks are not \nsubstitutes for water or fresh \nfruits and therefore should be \navoided. | [
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fruits and therefore should be \navoided.\n* Whole fruits are preferable as they contain fibre & other nutrients. Freshly made juices for one normal individual should be from not more than 100–150gm fruits | [
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91fruits which in addition to \nvitamins and minerals \nprovide dietary fibre and \nshould be preferred to fresh \nfruit juices from not more \nthan 100 to 150g whole fruits \ncan be consumed occasionally by adults. Sugarcane juice, \nwhich is extensively consumed in India, particularly during \nsummer, is high in suga... | [
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summer, is high in sugar (13–15g/100ml) and hence its \nconsumption should be minimized. \nWhat about tea and coffee?\n Tea and coffee contain caffeine, which stimulates the \ncentral nervous system and induces physiological \ndependence. A cup (150ml) of brewed coffee contains \n80–120mg of caffeine, instant coffee c... | [
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80–120mg of caffeine, instant coffee contains 50–65mg and \ntea contains 30–65mg of caffeine. Moderation in tea and \ncoffee consumption is advised so that \ncaffeine intake does not exceed the \ntolerable limits (300mg/day). \nTannin is also present in tea and \ncoffee and is known to interfere with \niron absorption.... | [
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iron absorption. Hence, tea and \ncoffee should be avoided at least for \none hour before and after meals. \n Besides caffeine, tea (green or black) contains \ntheobromine and theophylline, which are known to relax \narteries and thereby promote blood circulation. They also \ncontain flavonoids and other antioxidant po... | [
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contain flavonoids and other antioxidant polyphenols, which \nmay reduce the risk of coronary heart disease and stomach \ncancer. These benefits can be best obtained if milk is not added \nto tea and if it is taken in moderation. \n Excessive consumption of coffee is known to increase \nblood pressure and cause abnorm... | [
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blood pressure and cause abnormalities in heartbeat. In \naddition, an association between coffee consumption and elevated levels of total and LDL cholesterol ('bad' cholesterol), \ntriglycerides and heart disease has been demonstrated. \nSimilarly, excessive consumption of tea should also be avoided \ndue to its caffe... | [
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due to its caffeine content. \nAvoid alcoholic beverages \n Alcoholic beverages contain ethyl alcohol in varying \nproportions. Beer contains 2–5% and wine 8–10% of alcohol, \nwhile brandy, rum and whisky contain much higher \nconcentrations (30–40%). Alcohol provides higher calories (7 \nKcal/g) than carbohydrates an... | [
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Kcal/g) than carbohydrates and proteins and thus, can \ncontribute to abdominal obesity. Ironically, excessive intake of \nalcohol is known to suppress appetite and interfere with \nabsorption and metabolism of nutrients, leading to various \nnutritional deficiencies. Alcohol has been extensively abused | [
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nutritional deficiencies. Alcohol has been extensively abused \nas a sedative-hypnotic drink. Alcohol intake, which is usually \ninitiated as an innocent social habit can gradually result in a \nserious addiction.\n People who regularly consume more than two measures \n(containing 30ml of ethyl alcohol in each measure)... | [
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(containing 30ml of ethyl alcohol in each measure) are at a \nhigher risk for hypertension and stroke. Alcohol also increases \nserum triglyceride levels.\n Alcohol intake has also been shown to \nincrease the risk of cancers of the mouth, \nlarynx, oesophagus, prostate and \nof the breast in women. Excessive \nalcohol... | [
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of the breast in women. Excessive \nalcohol intake weakens the heart \nmuscle (cardiomyopathy) and also \ncauses fatty liver, damages the \nliver (cirrhosis), brain and \nperipheral nerves. \nICMR-National Institute of Nutrition Dietary Guidelines for IndiansFresh fruit juices from not more \nthan 100 to 150g whole fru... | [
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than 100 to 150g whole fruits \ncan be consumed occasionally \nby adults. | [
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92 ICMR-National Institute of Nutrition Dietary Guidelines for Indians\nPOINTS TO REGISTER\n·Drink adequate quantities of safe water to meet the \ndaily fluid requirements.\n·Boil water, when safety of the water is in doubt.\n·Consume fresh fruits rather than in juice form.\n·Prefer butter milk, tender coconut water, l... | [
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·Prefer butter milk, tender coconut water, lemon \nwater etc., as beverages in hot weather. Avoid \nsynthetic soft drinks and carbonated beverages.\n·Synthetic soft drinks are not substitutes for water and \ntherefore should be avoided. \n·Avoid alcoholic beverages. | [
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93 ICMR-National Institute of Nutrition Dietary Guidelines for IndiansGUIDELINE\x0115\n\x01\x01RATIONALE\nUltra-processed\x01foods\x01(UPFs)\x01are\x01often\x01high\x01in\x01fat,\x01sugar\x01and\x01salt\x01\n(HFSS).\x01Regular\x01consumption\x01of\x01UPFs\x01or\x01HFSS\x01are\x01known\x01to\x01\nincrease\x01the\x01risk... | [
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-0.02... |
hypertension,\x01cardiovascular\x01diseases,\x01etc.\x01\nMinimize\x01the\x01consumption\x01of\x01\nhigh\x01fat,\x01sugar,\x01salt\x01(HFSS)\x01and\x01\nultra-processed\x01foods\x01(UPFs)\nHFSS foods is defined as a \nfood or diet that contains >15 % \nof energy from any cooking \nvegetable oils or ghee, butter \n(visi... | [
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5g/day (sodium >2g/day) is \nconsidered 'high'.How do you define 'HFSS?\nHFSS foods are those foods that are prepared with \nexcessive cooking oils/fats or more added sugar and salt. The \nexact values of added oils/fats, sugar and salt are given below. \nAlso refer to Table 15.2; HFSS foods are classified into three | [
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Also refer to Table 15.2; HFSS foods are classified into three \ncategories. Food category 1 indicates energy, fat, sugar and salt \nwithin normal level from 100 grams food eaten. While \ncategories 2 and 3 indicate higher levels of energy and fats or \nsugar or both along with excessive salt. Categories 2 and 3 fall \... | [
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under HFSS foods.\nHigh fat diet : The total fat intake should not exceed 30% of \ntotal energy (WHO). Taking into consideration the inherent fats \n(fats naturally present in foods) which have several health \nbenefits, an allowance of atleast 15% energy should be given \nfor inherent fats and the rest of 15% energy m... | [
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for inherent fats and the rest of 15% energy may come from \nvisible fat or cooking \noils/fats. Hence, HFSS foods \nis defined as a food or diet \nthat contains more than 15 \npercent of energy from any \ncooking vegetable oils or ghee, butter (visible or added oil/fat), etc. In other words, diets | [
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that contribute more than 30g visible or added oils/fats per day \nfor a 2000 Kcal diet. High fat foods include all deep-fried foods \nand foods prepared with high quantity of oil/fat such as french-\nfries, samosa, kachori, puri , savories, desserts, biscuits, cookies, \ncakes, parathas or even some curries. | [
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cakes, parathas or even some curries. \nHigh saturated fats (SF) : Apart from ghee or butter, which are \nSFs, coconut oil, palm oil and vanaspati also contain SFs. \nHidden sources of saturated fats include food items that have \nhigh level of SF such as red meat (beef, mutton, pork, etc.) and | [
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high level of SF such as red meat (beef, mutton, pork, etc.) and \nhigh fat dairy products (full cream milk, cheese, etc.). \nUse of SF is considered high when more than 10g/day of \nvisible saturated fats (for a 2000 Kcal diet/ day) is consumed in \nthe form of ghee, butter or due to excessive use of palm oil, | [
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the form of ghee, butter or due to excessive use of palm oil, \ncoconut oil in the preparation of snacks or sweets. Alternatively, \nuse of SF is considered excessive when it contributes to more \nthan 5% total calories (energy) consumed per day. \nHigh salt : The intake of salt \nabove 5g/day (sodium >2g/day) \nis con... | [
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94 ICMR-National Institute of Nutrition Dietary Guidelines for IndiansFoods high in salt : Processed/pre-packaged foods like chips, \nsauces, biscuits, bakery products, etc., home prepared foods \nlike savory snacks, namkeen, papads and pickles as well as \nbeverages where salt is added by the manufacturer/cook/ \ncons... | [
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consumer.\nHigh sugar : Consumption of \nsugar in quantities that \ncontribute over 5% of total \nenergy intake per day or 25 \ng/day (based on average intake \nof 2000 Kcal/day) is defined as \n'high' sugar. WHO is considering \nrevising its recommendation and reducing calories from sugar | [
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revising its recommendation and reducing calories from sugar \nto <5% Kcal/day. Limiting sugar to 25g/day is better for health. If \npossible, added sugar may be completely eliminated from \none's diet as it adds no nutritive value other than calories. \nCalories are healthy only when accompanied by vitamins, \nmineral... | [
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minerals and fibre. \nWhat are 'added' sugars?\nAdded sugars refer to sugars and sugar syrups added to \nfoods and drinks during processing and preparation and they \ninclude sucrose (table sugar), jaggery, honey, glucose, fructose, \ndextrose etc. Adding sugar over and above what is naturally/ | [
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dextrose etc. Adding sugar over and above what is naturally/ \ninherently present in foods increases the total calorie intake, \nbut adds no nutritive value. Refined extracted sugars have no \nvitamins or minerals.\nWhat are 'naturally' occurring simple sugars?\nNaturally occurring simple sugars refers to those that ar... | [
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Naturally occurring simple sugars refers to those that are \ninherently present in the food. For example, monosaccharides \nare simple sugars with single sugar molecules such as glucose or \nfructose in fruits. Disaccharides are two simple sugar molecules \nlike sucrose (sugar) or lactose in milk.\nWhat are 'sugar subs... | [
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What are 'sugar substitutes'?\nSugar substitutes are sweetening agents used to \nsweeten foods/beverages like aspartame, saccharin, sugar alcohols, sativoside, etc. They are low in calories (energy) \ncompared to regular table sugar. Studies have indicated that \nlong term consumption of non-calorie sugar substitutes c... | [
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long term consumption of non-calorie sugar substitutes could \nlead to overweight/obesity, diabetes, hypertension and other \nNCDs. Studies also indicate disruption in beneficial intestinal \nbacterial flora. Hence, pregnant and lactating women and \nchildren should avoid sugar substitutes.\nWhy HFSS foods are unhealth... | [
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Why HFSS foods are unhealthy?\nHigh fat foods and high sugar foods are energy dense \n(high calorie foods and poor in vitamins, minerals & fibre). \nRegular consumption of these foods not only causes \noverweight and obesity but also deprives one from taking \nhealthy foods that provide essential macronutrients (amino | [
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healthy foods that provide essential macronutrients (amino \nacids and fats), fibre and micronutrients such as vitamins, \nminerals, phytonutrients, bio-active substances. Lack of \nessential amino acids, fatty acids and micronutrients in the diet \ncan cause anemia, affect cognition, learning ability, memory | [
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can cause anemia, affect cognition, learning ability, memory \nand increase the risk of NCDs. High fat or high sugar foods cause \ninflammation and affect gut microbiota, which changes quickly \nwith diet. This increases the risk of NCDs. Foods with high salt \nincrease the risk of \nhypertension and tax \nthe kidneys;... | [
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hypertension and tax \nthe kidneys; hence, \nhigh salt intake is \nunhealthy.\nLack of essential aminoacids, fatty \nacids and micronutrients in the diet \ncan cause anemia, affect cognition, \nlearning ability, memory and \nincrease the risk of NCDs. | [
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95 ICMR-National Institute of Nutrition Dietary Guidelines for IndiansWhat are processed foods?\nMost of the foods that we consume are processed some \nway or the other to make them suitable for consumption. \nMinimum food processing is necessary to preserve highly \nperishable products like milk, meat, fish, vegetable... | [
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perishable products like milk, meat, fish, vegetables and fresh \nfruits. Food processing increases the seasonal availability of \nfoods and enables easy transportation and distribution over \nlong distances. Depending upon the extent of processing, they \nhave been classified into various categories- primary, secondar... | [
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have been classified into various categories- primary, secondary, \ntertiary, minimally processed and ultra-processed foods. While \n'primary processing' includes basic cleaning, grading and \npackaging as in the case of fruits and vegetables; 'secondary \nprocessing' involves alteration of the basic product to a stage | [
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processing' involves alteration of the basic product to a stage \njust before the final preparation (as in the case of milling of \npaddy to rice), whereas, 'tertiary processing' leads to almost \nready-to-eat foods like bakery products, instant foods, health \ndrinks and so on.\n'Minimally processed' foods are the one... | [
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'Minimally processed' foods are the ones that are slightly \naltered for the main purpose of preservation but which do not \nsubstantially change the nutritional content of the food. This \nallows the food to be stored for a longer time and remain safe. \nIn addition to primary processing, this may involve grinding, | [
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In addition to primary processing, this may involve grinding, \nrefrigeration, pasteurization, fermentation, freezing, and \nvacuum-packaging. Many fresh fruits, vegetables, whole grains, \nnuts, meats and milk may undergo these processes. \nWhat are Ultra-processed foods (UPFs)?\nUPFs refer to food and beverage produc... | [
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UPFs refer to food and beverage products that have \nundergone extensive industrial processing and contain a high \nnumber of additives such as preservatives, sweeteners, \ncolorings, flavorings, emulsifiers, and other substances that are \nnot commonly used in culinary preparations (refer Table 15.2). | [
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not commonly used in culinary preparations (refer Table 15.2). \nThese additives play a role in enhancing the food's taste, \nappearance, and shelf life. The extensive processing involved \noften results in depletion of fibre and micronutrients, rendering \nthem unhealthy for regular consumption. These are added to | [
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them unhealthy for regular consumption. These are added to \npromote shelf stability, preserve/ alter texture, and increase \npalatability. These foods are typically ready-to-eat with \nminimal additional preparation, and a large number of these foods tend to be low in fibre and nutrients. Research suggests | [
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that a diet high in ultra-processed foods may be associated with \nnegative health outcomes.\nWhy are UPFs unhealthy?\nLack of fibre and poor micronutrients makes them \nunhealthy. Also, UPFs contribute to high calorie (energy) intake \nas they are often high in fat. UPFs are consumed in larger | [
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as they are often high in fat. UPFs are consumed in larger \nquantities by a large population since these have unique taste, \nhigh palatability and low cost as well as are easily available even \nin remote areas. Some of them are extruded products, sugary \ndrinks, ice-creams, cookies, cakes, some frozen processed | [
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drinks, ice-creams, cookies, cakes, some frozen processed \nfoods, cold cut meats and instant foods (described below). UPF \nconsumption is associated with overweight/obesity and higher \nrisks of coronary heart disease (heart attack), cerebrovascular \ndiseases (stroke) and diabetes. UPFs also hasten the process of \n... | [
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ageing. \nFor more clarity, refer to table 15.2, Category A indicates \nminimal processing, Category B indicates moderate level of \nprocessing, but Category C falls under UPF. Within the level of \nprocessing, foods are also classified based on the level of added \nfats, sugar and salt (HFSS).\nWhat are instant foods,... | [
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What are instant foods, fast foods and street foods?\nDepending on the process and extent of convenience \nof preparation, foods are often divided into instant foods, fast \nfoods, street foods etc. Instant foods such as instant noodles, | [
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96breakfast cereals, soup mixes, cake mixes and others fall under \nUPF category as they have multi-ingredients which are \nprocessed and are high in salt/sweeteners/fat along with \nartificial colors and flavors and preservatives. \nFast foods are those which are cooked within minutes of \norder for consumption. Most ... | [
-0.023663662374019623,
-0.09727178514003754,
0.023149307817220688,
0.08220584690570831,
-0.006957968231290579,
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0.09475728869438171,
-0.04783133417367935,
-0.0877755880355835,
-0.123... |
order for consumption. Most of these are fresh and do not fall \nunder UPF. However, some fast-food items such as milk \nshakes, chips, pizzas, burgers and fries are considered \nunhealthy because of HFSS or ultra-processing. Street foods \ncomprise of a wide range of foods and beverages prepared | [
0.03227166086435318,
-0.04265936091542244,
0.05035612732172012,
0.06529189646244049,
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0.13490696251392365,
0.02400185912847519,
-0.050832197070121765,
-0.097604... |
comprise of a wide range of foods and beverages prepared \nand/or sold by vendors and hawkers, especially on streets and \nother public places. These are generally wholesome and fresh. \nApart from looking out for HFSS and ultra-processed \ningredients, it is also important to pay attention to the possible | [
0.04522055387496948,
0.017516694962978363,
-0.014102098532021046,
0.06498362123966217,
-0.003264037426561117,
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0.011169650591909885,
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-0.04178536310791969,
0.07913838326931,
-0.12787337601184845,
-0.06834524869918823,
-0.058853... |
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