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Lesson 2 of 5
Week 2: Better choices
Direct answer: Week 2 adds, rather than removes. Add one whole fruit a day, add a serving of vegetables to one meal, improve one regular snack, and include pulses, curd, nuts or eggs where they fit. ICMR-NIN's plate has vegetables, fruits and greens making up about half of the day's food, so small additions move you towards it.
Day by day
Days 8–9: one whole fruit a day. Days 10–11: vegetables at one more meal. Days 12–13: improve one snack. Day 14: add a pulse, curd or egg to a meal.
Why whole fruit?
ICMR-NIN prefers fresh fruits over juices.
FAQ
What counts as a better snack?
See What makes a better snack.
Do I have to change everything?
No; one change at a time.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, My Plate, PDF p. 23 / printed p. 6; prefer fresh fruits, Table 1.2a/1.2b My Plate for the Day, PDF p. 24 / printed p. 7
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The 30-Day Challenge: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.