Add fat to your diet, cut sugar, protein, iron for better health

Indians may soon have to modify their food habits. An expert group of nutritionists, doctors and health experts has prepared fresh draft guidelines for our daily nutritional requirements and recommended dietary allowances (RDA).

The RDA, to be revised for the first time in 15 years, would need us to make drastic changes in our eating habits — increase intake of fat and cut down on sugar, salt, carbohydrates, protein and iron. In fact, sedentary urban men will have to cut down heavily on energy-giving food.

The RDA will also form the basis for several national activities related to food and nutrition, including fixing minimum wages of workers.

Contrary to popular belief that fat makes you fat, the new guidelines suggest an increase in (monosaturated and polysaturated) fat intake. Now, men will be required to consume 25 grams of fat per day against the earlier 20g/day. Women will have to consume 20g/day. Boys (13-15 years) will have to up intake from 22g-45g/day while for girls it has to be 40g/day instead of 22g.

Experts believe good fat helps in nutrient absorption, nerve transmission and maintains cell membrane. “Earlier, fat intake was less than 30%, which was found insufficient for Indians. We studied the diet in Mediterranean countries and found that even though it included 30-40% fat, people were free from cardiovascular diseases. Based on this, fat intake for Indians too has been hiked to 40%. But the quality of fat is more important than quantity. Vanaspati and trans fats found in packaged food have to be avoided completely. Also, do not substitute fat with refined carbohydrates,” said senior cardiologist Dr Srinath Reddy, who was part of the expert group.

There is also a recommendation to cut down on intake of energy-giving foods mainly carbohydrates limiting it to 40-50% of the total daily diet which was earlier allowed up to 60%. Refined carbohydrates like sugar, starch, maida have to be strictly out of the menu, while non-refined carbs like whole grains and husk are needed.

Accordingly, men with sedentary lifestyle have to bring down daily energy consumption from 2,425 kilo calories (kcal) to 2,320 kcal per day. Sedentary refers to the lifestyle of office-goers, who do not indulge in much physical activity. However, the energy consumption for women has been increased marginally (from 1,875 to 1,900 kcal/ day). For boys (13-15 years) it has been increased from 2,450 to 2,750 kcal, while for girls it will be 2,330 instead of 2,060 kcal as followed earlier.

“Since obesity among children is a problem in urban areas, particularly in the upper strata, where the consumption of junk food is higher than healthy food, energy needs cannot be brought down for all children. The average Indian child needs more energy, which is important for growth and development and which was not being met by the present norms,” Dr B Sesikeran, director of Hyderabad-based National Institute of Nutrition (NIN) who was instrumental in preparing the guidelines, said.

Salt intake has been brought down from 9-12 gm to 5gm/ day. “This has to be static even for those living in tropical areas and who sweat more,” said senior cardiologist Dr Srinath Reddy who was part of the expert group.

The daily consumption of iron and protein too has been brought down for adults, as experts feel people do not need to consume so much iron and protein. Calcium intake for women has been increased marginally in view of growing instances of osteoporosis.

However, there is a demand to reduce energy needs and cut down on fat. “The new energy recommendations are still very high for the urban Indian population, while high fat is simply not acceptable given the prevalence of diabetes and cardiovascular diseases in India,” said Dr Seema Gulati, senior nutritionist of Diabetes Foundation of India.