Thread by @DietDrsayajirao

Heart disease, stroke, diabetes, cancers :India’s top killers.
Up to 80% are preventable.
Here’s The 2025 Food Pyramid 🥗 backed by global science & designed for the Indian plate to cut your NCD risk in half.
🧵 Read & save this for life ↓

📌 Why a new pyramid?
Old ones focused on calories & food groups, but ignored:
👉Quality of carbs & fats
👉Ultra-processed food (UPF) risks
👉Direct links between diet & NCDs

This one is built to prevent:
✅ Heart disease & stroke
✅ Type 2 diabetes
✅ Many cancers
✅ Chronic kidney disease

Base layer Everyday foundation
👉Vegetables & fruits
👉Whole grains & millets: atta, hand-pounded rice, ragi, bajra, jowar
👉Legumes/pulses: dal, chana, rajma, soy
👉Nuts & seeds: small daily handful
👉Water as your main drink

This mix = more fiber, better blood sugar, lower BP.

Fiber = Your #1 daily target
👉Goal: 30–40 g/day
👉Every extra 8 g fiber → ↓ CVD, ↓ diabetes, ↓ cancer risk
👉Get it from: dal + roti (atta w/ bran) + a millet or brown rice + sabzi + fruit

Forget counting calories ,hit fiber first.

💪 Protein
👉Legumes, soy, nuts, seeds daily
👉Add fish/eggs/dahi if you eat them
👉Limit red meat (≤500 g/week cooked)
👉Avoid processed meat completely

Plant protein improves cholesterol & sugar control without adding NCD risk.

Fats :Swap, don’t cut
👉Use unsaturated oils: mustard, groundnut, sesame
👉Limit ghee/butter; avoid vanaspati
👉Replacing sat fat with PUFA → ↓ heart attacks by up to 27%
👉Don’t replace fat with maida/sugar

🚫 Ultra-processed foods = danger zone
Packaged snacks, biscuits, namkeen, instant noodles, sugary drinks, processed meat
More UPF = higher risk of heart disease, diabetes, obesity, depression, early death

Rule: If it has a cartoon on the pack, it’s not your daily food.

🍭 Sugar & Salt caps
👉Added sugar: ≤25 g/day (~6 tsp)
👉Sugary drinks: <1/week
👉Salt: ≤5 g/day (~1 tsp total, all meals)
👉Taste food before adding salt.

🥗 Simple Indian plate (per meal)
👉½ plate veg (cooked + raw)
👉¼ plate whole grains (roti, millet, rice)
👉¼ plate protein (dal, chana, fish, egg, tofu, paneer)

1 katori dahi, 1 fruit, handful nuts/seeds

📅 Weekly targets
•Legumes: 7–14 servings
•Nuts/seeds: 7+ servings
•Fish: 2 servings (if non-veg)
•Whole grains: most meals
•UPF: near zero

🌍 Why it works (backed by big studies)
👉More plants, fiber, healthy fats = ↓ inflammation, better insulin, lower LDL
👉Lower refined carbs & UPF = better BP & sugar
👉Caps on meat, sugar, salt = less cancer & CVD risk

✅ Bottom line
Fill your plate with:
👉Plants (veg, fruits, pulses, whole grains, nuts)
👉Healthy fats (unsaturated oils)
👉Minimal sugar, salt, ultra-processed

This isn’t a diet. It’s a lifelong shield against NCDs.

🔁 Save this pyramid. Share it.
Small swaps,every roti, every meal compound into years of healthy life.
Your future self will thank you.
#Obesity #DiabetesAwareness
#MetabolicHealth