Lesson 2 of 5
Whole grains and millets on your plate
Direct answer: Cereals and millets are the largest source of energy on an Indian plate. ICMR-NIN suggests they supply no more than 45% of daily calories and that at least half of the cereals and millets you eat are whole grain. It also suggests rotating millets, which it calls nutricereals, with rice and wheat.
Why limit cereals to 45% of energy?
ICMR-NIN notes that cereals currently make up 50–70% of energy in many Indian diets, crowding out pulses, vegetables, nuts and milk.
What counts as whole grain?
Grains eaten with their bran and germ, like whole wheat atta, brown rice, and whole millets such as ragi, jowar and bajra.
What do millets add?
In ICMR-NIN's Table 1.3, millets average 9.9g protein and 7g fibre per 100g raw, against 9.3g and 6g for cereals.
FAQ
Is white rice off the plate?
No. The guidance is about proportion and having at least half as whole grain.
Where can I learn about fibre?
See Level 1's lesson on dietary fibre.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, introduction (45% limit; 50–70% current intake), PDF p. 16; Guideline 1 (45% limit, nutricereals), PDF p. 22 / printed p. 5; Table 1.3, PDF p. 25 / printed p. 8; diet chart notes 'Prefer at least 50% cereal / millet as whole grain', PDF pp. 56–57 / printed pp. 39–40
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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.