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Lesson 3 of 5

Spreading protein and fibre across the day

2 min read

Direct answer: In ICMR-NIN's vegetarian My Plate for 2000 kcal, protein comes from several foods: cereals about 25g, pulses about 20g, milk or curd about 10g, vegetables about 10g and nuts about 6g, totalling about 72g. Including pulses, curd, nuts and whole grains at more than one meal spreads protein and fibre naturally.

Where the day's protein comes from: ICMR-NIN vegetarian My Plate, 2000 kcal (grams of protein), source ICMR-NIN DGI 2024, Table 1.2a (PDF p. 24)

Where does fibre come from?

Whole grains and millets, pulses, vegetables, greens and fruit, the same foods that fill most of My Plate.

Does a non-vegetarian plate differ?

ICMR-NIN's non-vegetarian plate swaps some pulses for 70g chicken, meat or eggs and reaches about 79g protein.

FAQ

How much protein do I need?

ICMR-NIN's allowance is 0.83g per kg of body weight a day for adults.

Do I need a supplement?

Most people can meet needs from food; ask a doctor about supplements.

Further reading

Sources

  • ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Table 1.2a/1.2b My Plate for the Day, PDF p. 24 / printed p. 7; protein RDA, PDF p. 75 / printed p. 58

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Build Your Own Diet: all 5 lessons
  1. 1. How to build a balanced meal
  2. 2. A day of eating: Indian meal examples
  3. 3. Spreading protein and fibre across the day
  4. 4. Weekly meal and grocery planning
  5. 5. Budget-friendly nutrition

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.