Lesson 4 of 4
Why food variety matters
Direct answer: No single food has every nutrient, so variety is how you cover vitamins, minerals and fibre. ICMR-NIN suggests adequate amounts from at least 5–7 food groups every day, and says diversity within groups, such as different cereals, millets and pulses, helps meet most nutrient needs.
Why can't one food do it all?
Each food group has a different profile: greens bring iron and calcium, pulses protein and fibre, fruits vitamin C, milk calcium.
What does variety within a group mean?
Rotating rice, wheat and millets, or different dals, since each has a different nutrient profile.
How do I start?
Count the food groups on your plate today and add one you missed.
FAQ
Do spices count?
ICMR-NIN notes spices like turmeric and cumin can be part of a balanced diet.
Where next?
Level 2 builds the balanced plate.
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 1.1 and spices, PDF p. 22 / printed p. 5; Tables 1.3–1.5, PDF pp. 25–27 / printed pp. 8–10)
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Micronutrients: all 4 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.