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My Plate for the Day to prevent hidden hunger

"My plate for the day to prevent hidden hunger" is a nutrition awareness poster released by National Institute of Nutrition, Hyderabad.

  • 'My Plate for the day' represents proportions of different food groups for meeting 2000 Kcal
  • Individuals trying to reduce weight may cut-down on cereal intake
  • The meal plan is not for any specific medical condition
My plate for the day to prevent hidden hunger

About My Plate for the Day

  • Consumption of proportions of food groups indicated in the plate helps prevent macro-nutrient&macro-nutrient malnutrition(Hidden Hunger)
  • The proportion indicated in the plate ensures adequate intake of all micro-nutrients (Vitamins & minerals), bioactive compounds, functional foods, antioxidants etc.
  • No vitamin or mineral (micro-nutrients) supplements will provide the adequacy of all nutrients that can be met from this model plate.
  • Routine consumption of certain nutrients as supplements will interface with absorption of other nutrients.
  • Micro-nutrients from food are better absorbed and more bioavailable than vitamin and mineral supplements/tables/capsules/fortification.
  • A complete diet as indicated in the model plate provides many unknown substances/nutrients that cannot be met from supplements or fortified foods.

Regular consumption of foods in proportions as per the model plate

  • Improves immunity and resistance to infections
  • Maintains good microbial flora(beneficial bacteria in the intestine)
  • Prevents Diabetes Mellitus, Cardiovascular Diseases (CVDs) such as heart attach, stroke and and many other diseases
  • Maintains appropriate alkalinity and thereby reduces inflammation and decreases chances of kidney stone formation
  • Prevents insulin resistance and maintains appropriate insulin sensitivity and glycaemic index
  • Ensure adequate intake of fibre and therefore prevents constipation
  • Prevents adverse effects of environmental pollution and toxins such as heavy metals and pesticides by working as a detoxifying diet

Meal plan of My Plate for the Day

Food GroupsFood to be consumed/day (Weight of raw foods in g.)Percent of total calories/day from each food groupTotal calories day (Kcal) from each food groupTotal protein/day (g) from each food group
Cereals (Incl. Nutricereals) 270 45
900 20
Pulses* 90
17
340 21
Milk/Curd 300
10
200
10
Vegetables+ 300 5
100
4
Fruits# 100
3 67
1
Nuts & Seeds 20
8
150
4
Fats & Oils^ 27
12
243
-

*  Eggs/fish/meat can substitute pulses

+ Prescribed amount of vegetables may be consumed either in cooked         form/salad

# Prefer fresh fruits (avoid juices)

^ Use different varieties of cooking oils (don't use just one type of oil)

Source: National Institute of Nutrition



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