NIN 2024 dietary recommendations
1. Framework & Key Concepts
ICMR‑NIN now defines both:
EAR (Estimated Average Requirement): median needs for population planning.
RDA (Recommended Dietary Allowance): intake covering 97.5% of individuals.
TUL (Tolerable Upper Limit): to prevent nutrient excess.
2. Energy (TEE = BMR × PAL)
Updated for Indian body composition:
Sedentary adults: PAL ≈ 1.40 (vs. 1.53 earlier).
Energy needs vary widely with age, sex, and physical activity.
3. Protein Requirements by Age & Life Stage
Based on WHO-2007 nitrogen loss data: EAR ≈ 0.66 g/kg/day; RDA ≈ 0.83 g/kg/day
| Age Group | Protein RDA (g/day) |
|---|---|
| Infants (0–6 mo) | 8.0 |
| Infants (6–12 mo) | 10.5 |
| Children 1–3 y | 12.5 |
| Children 4–6 y | 16.0 |
| Children 7–9 y | 23.0 |
| Boys 10–12 y | 32.0 |
| Girls 10–12 y | 33.0 |
| Boys 13–15 y | 45.0 |
| Girls 13–15 y | 43.0 |
| Boys 16–18 y | 55.0 |
| Girls 16–18 y | 46.0 |
| Adult men (~65 kg) | 54.0 |
| Adult women (~55 kg) | 46.0 |
| Pregnant women | +9.5–22.0 |
| Lactating women | +13–17.0 |
4. 2024 Dietary Guidelines Highlights (17 key points)
Food group distribution (for 2,000 kcal/day):
250 g cereals, 400 g vegetables, 100 g fruits
85 g pulses/eggs/meat, 35 g nuts/seeds, 27 g fats/oils
Cereals limit: <45% of total energy (previously 50–70%).
Balance: Macronutrients from ≥8 food groups; promote whole grains, pulses, dairy, lean protein, fruits, vegetables.
Children & Adolescents: Ensure adequate protein, calcium, iron, vitamins; avoid ultra-processed foods.
Pregnant/Lactating Women: Fortified intake of folate, iron, calcium, protein.
Elderly: Advocate fiber-rich, low-sodium, low-sugar, easily digestible foods and good hydration.
Salt & Sugar: Salt <5 g/day; free sugars <10% of total calories.
Cooking & Food Safety: Prefer steaming/boiling/grilling; limit processed foods; read labels; choose minimal processing.
Protein Supplements: Not recommended; emphasis on whole-food sources (pulses, eggs, lean meats); high-protein powders may stress kidneys.
5. Micronutrients & Food Hygiene
Updated RDAs/EARs for vitamins, minerals, and fiber included; TUL defined in 2020 report.
“My Plate for the Day” concept urges balanced meals.
Label reading, food safety, and hygiene guidelines
stressed.
Summary of Recommendations for All Age Groups
Infants (0–2 y): Breastfeed exclusively for 6 months; introduce complementary foods from whole grains, millets, vegetables, fruits.
Children & Adolescents (1–18 y): Sufficient protein/calcium/iron; diverse whole foods; limit sugar/salt/processed items.
Adults (19–59 y): Balanced energy, protein, healthy fats; maintain cereals <45% calories; include pulses, fruits, veggies.
Pregnancy/Lactation: Increase folate, iron, calcium, protein through nutrient-rich foods.
Elderly (≥60 y): Easily digestible, fiber-rich, low-sodium/sugar; stay hydrated and nutrient-dense
📝 In Practice
Aim for 2000 kcal/day balanced plate: ~¼ cereals, ~½ fruits & veggies, plus pulses, dairy, protein, nuts/oils.
Protein target per age group as above.
Use ICMR‑NIN’s 2020 RDA/EAR tables for detailed micronutrient planning.
Follow 2024 advice: less salt, no added sugars, minimal processed foods, safe cooking and label habits.
2024 Dietary Guidelines (Highlights)
- 2000 kcal/day: 250 g cereals, 400 g vegetables, 100 g fruits, 85 g protein, 35 g nuts/seeds.
- Max 45% energy from cereals.
- Prioritize whole grains, pulses, fruits, veggies, dairy.
- Salt & sugar limits: Salt < 5g/day, Sugar < 10% of total kcal.
- Minimize processed foods, prefer traditional cooking methods.
Age-Specific Focus
- Infants (0–2 y): Exclusive breastfeeding, then introduce whole foods.
- Children & Adolescents: Ensure protein, calcium, iron, and limit junk food.
- Adults: Balanced macronutrients, diverse whole foods.
- Pregnant/Lactating: Fortified nutrients (iron, folate, calcium, protein).
- Elderly: Fiber-rich, digestible food, hydration, nutrient-dense meals.
Practical Tips
- Balanced plate: 1/4 cereals, 1/2 fruits & vegetables, plus protein & nuts.
- Prefer whole-food protein over supplements.
- Follow hygiene, label reading, and safe cooking practices.
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