Ensuring a Balanced Diet: What NIN & WHO Recommend
Maintaining a balanced diet is central to good health, reducing risks of chronic diseases like obesity, diabetes, and cardiovascular conditions. Both the National Institute of Nutrition (NIN) of India and the World Health Organization (WHO) provide science-based guidelines on the ideal proportions of nutrients to include in daily diets, as well as recommended limits for salt and sugar. Here’s a handy chart to decode what (and how much) you should eat each day for optimal health - Nutrient/Substance NIN Recommendation WHO Recommendation Carbohydrates 45–65% of total energy 45–60% of total energy; e.g., 225–325g/day for a 2,000 kcal/day diet Protein 10–15% of total energy (~0.83g/kg body weight) 10–15% of total energy (~0.8g/kg body weight) Total Fat ≤30% of total energy (prefer unsaturated fats) ≤30% of total energy (prefer unsaturated fats); e.g., 44–...