Almost everyone of us sits more than expected at our working desk. Working for long hours sitting at a desk may be good for our work, but it is very harmful for our health. From time to time people are reminded of the risks of sitting for long hours at a desk, but it does not make much difference. Sitting for long hours can lead to major health risks such as obesity, heart disease and poor metabolism. In such a situation, it is important to maintain a proper diet so that the body gets the necessary nutrients and health risks can be reduced. Therefore, the Indian Council of Medical Research (ICMR) has released a diet plan for people who work for long hours sitting at a desk. Let’s know about it in detail- ICMR has specially designed this diet chart for normally nourished sedentary men who weigh 65 kg and have a BMI between 18.5 and 23. With this diet suggested by ICMR, sedentary men will get 2100 kilo calories daily. The share of calories obtained from protein in this is 13.7%. Let us tell you, protein is necessary to maintain muscle mass and support overall health, which can be sufficiently achieved with this diet.
Breakfast (Meal 1)- ICMR recommends having breakfast between 8 and 10 am. Men are advised to include 90 grams of whole grains, 35 grams of boiled legumes (red/black beans, black eyed peas or chickpeas), 50 grams each of green leafy vegetables and mixed vegetables, and 20 grams of nuts in their breakfast. This breakfast will provide a balanced mix of nutrients to maintain energy levels in the body.
Lunch (Meal 2) – ICMR has advised people to have lunch between 1-2 pm, which should include 100 grams of whole grain cereal, 30 grams of pulses or meat and 150 grams of vegetables including 50 grams of green leafy vegetables. Additionally, the meal should include 20 grams of nuts or oil seeds, 150 ml of yogurt or cottage cheese, 15 grams of cooking oil and 50 grams of fruit.
Snacks (Meal 3)- ICMR has prescribed this for 5 pm. Have an evening drink, which should provide about 35 kcal. This should contain 50 ml of milk, which provides a light and nutritious snack option.
Dinner (Meal 4)- ICMR recommends men to have dinner between 7-8 pm. It should include 80 grams of cereals, 100 ml of curd, 10 grams of oil and 25 grams of pulses, which offer a balanced combination of carbohydrates, protein and healthy fats. Additionally, 50 grams of fruits should be included in the meal. The diet should include vitamins, minerals and fiber.
This diet chart by ICMR is specially designed for normally nourished sedentary women who weigh 55 kg and have a BMI within the range of 18.5-23. The diet prescribed by ICMR aims to provide women with about 1670 kcal of total calories, out of which 13.8% calories come from protein sources.
Breakfast (Meal 1)- ICMR recommends breakfast between 8 and 10 am. It should include 60 grams of soaked and boiled whole grains. Additionally, 30 grams of boiled red or black beans, black eyed peas or chickpeas provide plant-based protein and fibre, which aid satiety and digestive health. 50 grams of green leafy vegetables and 100 grams of mixed vegetables will make up for the essential vitamins, minerals and dietary fibre. Finally, 20 grams of nuts should provide healthy fats and additional protein, which will increase the nutritional value and satiety of the meal.
Lunch (Meal 2) – ICMR recommends women to have a meal between 1-2 pm, which should include 80 grams of whole grain cereal, 20 grams of pulses or meat, and 150 grams of vegetables, including 50 grams of green leafy vegetables suitable for curry. Additionally, it should have 10 grams of nuts or oil seeds for flavor, 150 ml of yogurt or cottage cheese and 15 grams of cooking oil. The meal should end with 50 grams of fruits.
Snacks (Meal 3) – Meal 3 prescribed by ICMR for 5 pm should contain 50 ml of milk, which provides a light and nutritious snack option.
Dinner (Meal 4)- ICMR recommends women to have dinner between 7-8 pm. It should include 60 grams of cereals, 100 ml of curd, 5 grams of oil and 15 grams of pulses. Additionally, it should include 50 grams of fruits and vegetables for a balanced and nutritious dinner option.
