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Lesson 5 of 5
What does eating well actually mean?
Direct answer: Eating well means a balanced, varied pattern, not one perfect food. ICMR-NIN's 2024 guidelines group foods into 10 groups and suggest eating adequate amounts from at least 5–7 groups every day, with vegetables, fruits, green leafy vegetables and roots and tubers making up about half the day's plate.
What are the food groups?
ICMR-NIN lists 10, including cereals and millets, pulses, milk and milk products, vegetables, green leafy vegetables, fruits, nuts and oilseeds, and flesh foods and eggs.
What does 'My Plate for the Day' suggest?
Foods from at least eight groups across the day, with vegetables, fruits, green leafy vegetables, roots and tubers forming roughly half the plate, and cereals and millets the next largest portion.
Is there one perfect food?
No. Different foods bring different nutrients, which is why variety matters (Module 3).
How does this connect to labels?
Labels help you choose within a group, for example two breakfast cereals. Module 6 shows how.
FAQ
Does eating well mean no sweets?
No, but ICMR-NIN suggests limiting added sugar to about 20 to 25g a day.
Is this personal advice?
No. Needs vary with age, gender, physiological status and activity.
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 (5–7 food groups, 10 groups, Table 1.1: PDF p. 22 / printed p. 5; added sugar 20–25g a day: PDF p. 19 / printed p. 2); 'My Plate for the Day', eight food groups, half the plate: introduction, PDF p. 16
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Introduction to Nutrition: 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.