Lesson 1 of 5
My Plate for the Day, explained
Direct answer: 'My Plate for the Day' is ICMR-NIN's model of a balanced 2000 kcal day. For a vegetarian plate it lists, in raw weight, 250g cereals and millets, 85g pulses, 300ml milk or curd, 400g vegetables and greens, 100g fruit, 35g nuts and seeds and 27g fats and oils.
How is the plate split?
In ICMR-NIN's vegetarian version, the 2000 kcal day gives about 15% of energy from protein, 30% from fat and 55% from carbohydrates.
What changes in the non-vegetarian plate?
Cereals 260g, pulses 55g plus 70g chicken, meat or eggs, nuts and seeds 30g; milk or curd, vegetables, fruit and oils stay the same.
Are these cooked or raw amounts?
Raw weights. Vegetables (excluding potato) can be cooked or eaten as salad, and ICMR-NIN suggests fresh fruit over juice.
Is 2000 kcal right for me?
It's a reference. Energy needs depend on age, sex, body size and activity; lesson 1 of Module 5 explains energy balance.
FAQ
Where does sugar fit?
ICMR-NIN suggests limiting added sugar to about 20 to 25g a day; its plate note adds that cereals should be reduced to adjust calories if sugar is taken.
Do I have to weigh food?
No. Module 5 shows katori measures for everyday portions.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 1, Table 1.2a and 1.2b with notes (PDF p. 24 / printed p. 7); added sugar 20–25g a day, PDF p. 19 / printed p. 2
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The Balanced Diet: 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.