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"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
About My Plate for the Day
- Consumption of proportions of food groups indicated in the plate helps prevent macro-nutrient¯o-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 Groups | Food to be consumed/day (Weight of raw foods in g.) | Percent of total calories/day from each food group | Total calories day (Kcal) from each food group | Total 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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