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| Meals / Day | Serving Size Per Person Per Day | Amount (gms) |
| Early Morning
Karela/Aloe Vera / 1tsp Cinnamon soaked overnight / 1 tbspmethi seeds soaked overnight |
1 glass | 200 ml |
| After 15 mins Tea /Coffee without sugar | 1 cup | Milk 50 ml |
| Almond/ Walnut | 6-8 pieces/ 3-4 whole | 15-20 gms |
| Exercise – Brisk Walk for At least 30 mins at least 5 days in a week (anytime of the day)
Diabetic patients should carry glucose or sugar candies |
||
| Breakfast
Low Fat toned milk / Yoghurt/ Plain curd / Eggwhite /Paneer |
1 glass / 1 katori | 200 ml/ 100 gms |
| Oats /Wheat flakes/ Dalia / Wheat Roti/ Multigrain Sandwich / Oats cheela | ½ katori/ 2 bread slices / 1 katori | 30-40 gms |
| Butter /ghee/ Refined Oil | 1tsp | 5 gms |
| Mid – Morning
Green / Lemon Tea / Coconut Water / Buttermilk / Soup |
1 cup | 150 ml |
| Fresh Fruits | 1bowl | 100-150 gms |
| Lunch
Salad (must eat) |
1 plate | 200 gms |
| Multigrain chapatti / steamed brown rice | 2 no./ 1 small katori | 60 gms |
| Any seasonal vegetable (except aloo) | 1 katori | 100 gms (cooked) |
| Whole dal/ Chicken / Fish/Paneer/ Soyabean | 1 katori | 100 gms (cooked) |
| Evening Snack
Tea / Coffee without sugar or with very little sugar/ Lemon Water / Coconut Water |
1 cup | Milk (50ml) |
| Roasted Chana/ Roasted Soya crackers/ Sprouts/ Murmura/ Besancheela / Dhokla/ Oats tikki | ||
| Pre- Dinner
Vegetable/ Chicken Soup |
1 katori | 30 gms |
| Seasonal Fruit | 1 bowl | 100-150 gms |
| Dinner
Salad (must eat) |
1 plate | 100 gms |
| Multigrain chapatti/ Steamed rice | 2 no./1 plate | 60 gms |
| Whole Dal/ Chicken / Fish/ Paneer / Soybean | 1 katori | 100 gms (cooked) |
| Vegetable | 1 katori | 100 gms (cooked) |
| Low Fat curd / Vegetable Raita / Yoghurt | 1 cup | 100 gms |
- Bran can be added to wheat atta
- Use hand pounded rice or brown rice. It has more fibre as compared to white rice
- Use whole pulses (soybean, kidney bean, moong), husked or sprouted pulses
- Keep portion small
- Eat at a gap of 2-3 hours to prevent both high and very low sugar values and keep them constant.
- Have a handful of nuts or fresh fruits instead of fried foods and snacks like bhujias or chips
- Avoid sweets like desserts, mithais like barfi, gulab jamun or peda as all of this increases weight
- Select beverages carefully. Avoid coke, Pepsi, Limca which contain high amounts of sugar. Prefer fresh lime soda, coconut water, buttermilk, soups without cream and oil, mango panna
- Avoid sprinkling of salt over foods. Use natural flavourings garam masala, zeera, dhania for good taste. Even lime and lemon juice can help you to use less salt.
- Use different coloured vegetables (green, yellow or red)
- Use low-fat breast piece chicken / fish/eggwhite/ lean portion of meat.
Exercise
- Exercise helps the diabetics to lower blood glucose
- It helps the body to use insulin better
- Exercising helps one control weight, develop lean muscle and reduce body fat
- Maintain adequate level of physical activity as to achieve fitness and a negative energy balance
- 30-45 mins of brisk walk daily is recommended
written by Avni Kaul – Nutritionist and Wellness Coach
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