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Food Chart for Diabetic People


Diet Chart for Diabetic Patients

  • Ideal body Weight: Height (cms) -100
  • A person with IBW should have 2000 Kcal/day.
  • A person below IBW can have 2500Kcal/day.
  • A person above ideal body weight should have 1200 - 1500 Kcal /day.
  • 1 gm of carb and proteins give about 4 calories each.1 gm of Fats/Oils gives about 9 calories


Breakfast

  • 2-3 Idlis + ½ small cup of Chutney (Avoid coconut) or Sambar (diluted) or Rasam. (Sambar is better than Chutney, Rasam better than Sambar)
  • 2-3 homemade Dosas without Oil + Same As Above.
  • 2-3 Phulkas/Thin Rotis + Same as above (Chutney/ Samber /Sabji).


Lunch

  • 2-3 Phulkas/Thin Rotis + 1 Small Cup Rice (1-2 Cups of Brown/Semi Brown Rice) with One cup
  • Curry/Sabji (diluted).
  • 3-4 Phulkas + One cup Curry/Sabji (Diluted).


Dinner:

  • Same as Lunch Routine.
  • If food quantity is less, one might feel hungry, so one can have *Between Breakfast n lunch 1 fruit i.e. Apple/Orange/Pear/Guava/ 1 Bowl semi ripe
  • Papaya.
  • *Between lunch and Dinner 1 Bowl of Vegetable salad i.e. Cucumber + Onion + Tomato + sprouts (Boil or With Curd).
  • Having fruits and vegetable salad will slow down the process of digestion and one will not feel hungry.
  • 1 TSP Methi Powder 5 Minutes before/or with all 3 meals (Very Important).
  • Rice should be made preferably Brown/Semi Brown/Jawar/Bajra.


Non Vegetarian:

  • 3.4 times a week - Fish, Once/twice a week - Chicken without Skin; avoid red Meat.
  • Sample Diet: Early Morning: 1 Cup warm Lemon water/ Zeera Water/ Saunf Water OR Fruit.


Breakfast:

  • Jawar Roti plain or stuffed with vegetables (Gobhi or Onion).
  • Ragi flakes with milk/coffee/tea.
  • Egg white with Green tea or Poha with Green tea or 2-3 Yellow moong dal dosa.
  • Oat flakes or Brown Bread Sandwich +milk.
  • Tea/Coffee+Poha+green chutney (less oil and spice).
  • 2 small Rava Idli / 2 Rava Dosa less oil n spice with very minimal watery dal or chutney.
  • Mid-Morning: 1 Cup Ajwain water or Fruit/Vegetable Soup (Permitted Vegetables only) Or Fruits with Tea.


Lunch:

  • 2-3 Jowar roti+ vegetables + salad + Raita.
  • Besan Chila + Vegetables + salad.
  • Roasted /Grilled Chicken + Vegetables + salad.
  • 2-3 Jowar roti or Brown Rice/Millet Palao + Vegetables + Salad.
  • Barley Roti + Vegetables + salad.
  • 1-2 small cups Brown rice or Miller rice with minimal watery dal/Sambar/curry.


Evening:
Tea or fruits

Dinner:

  • Same as lunch Routine.
  • 1-2 Jowar roti + vegetables + salads+Dhokla + veg + salads
  • Green vegetables salad/Apple
  • Post dinner: 1 fruit.


Sample plan Diabetics - North Indian
Breakfast
1 cup poha/upma/dalia/sabudana/sprouts/ 2 small sizes besan or moong dal chila/1 med size veg parantha/ 2 small chapati/2 egg whites omelet + 1 slice bread/ 2 bread slice veg sandwich /3 pcs dhokla / ½ cup oats with 1cup milk mid-morning 1 medium Katori veg salad

Lunch
2 small size wheat/jowar/bajra chapati or 1 small cup white rice + 1 cup dry veg + 1 cup dal/100 g meat + 1 cup curd/kadhi/1 glass buttermilk mid evening 1 medium size fruit + a handful of peanuts/roasted gram/makhana/dry fruits

Dinner
Same as lunch or 1 cup moong dal khichdi + 1 cup veg raita Bedtime 1 cup milk

Sample plan Diabetics - South Indian
Breakfast
1 cup Awlaki/kara Bhat/Pongal/semiya upma/2 idli or 1 med size dosa or ragi or wheat dosa or uttapam or 1 set dosa or appam or 2 pesarattu or puttu or adai with sambhar and chutney or 1 glass ragi malt mid-morning 1 medium Katori veg salad

Lunch
1 small cup red rice/Kerala rice or 1 small ragi ball + 1 cup veg gravy / veg poriyal + 1 cup sambhar/100 g meat / egg curry + 1 cup curdi/1 glass buttermilk mid evening 1 medium size fruit + a handful of peanuts/dry fruits/ 1 cup sundal

Dinner
Same as lunch or breakfast Bedtime 1 cup milk

General Guidelines

  • Eat every 2 -3 hours with small portions at one time.
  • Eat your first intake within 30 - 45 minutes of your wake up.
  • Eat your last meal before 2 hours of your sleeping time.
  • Don't skip your meals. Your brain gets a signal 15 minutes later from the stomach after it is full, so avoid overeating.
  • Hydrate yourself with 2-3 liter water every day besides other fluids.
  • Be active throughout the day. Exercise /workout/yoga - 60 minutes per day. 5-6 days per week.
  • Limit oil consumption to 400 -500 ml per month. Use a variety of oils from both the = types in a month. - type A – sunflower/safflower/groundnut/sesame/rice bran/corn/cottonseed - type B – canola/soybean/ mustard
  • Homemade desi cow ghee/coconut oil: 1-2 tsp daily. Avoid butter,cream,vanaspati,dalda.
  • No Sugar, jaggery or honey per day.
  • Prefer fruits and vegetables over juices and soups. Do not eat fruits along with your meals.
  • Eat a variety of vegetables and fruits daily.
  • Add 3-4 flaxseed powder to your meals.
  • Take 1 tsp methi seed powder with warm water before breakfast, lunch and dinner daily.
  • Limit salt intake to 4-5 gms(1 tsp) a day in cooked food. Avoid adding salt on top of salads or any other food preparations.
  • Say No to caffeine as the first or last consumption of the day. Limit your tea /coffee intake to 1-2 cup per day.Have them 30 minutes away from the meals.
  • Avoid deep fried snacks(pakoras,samosas,kachoris,vadas,papads,chips),red meat,bakery snacks,processed(biscuits & breads also) and junk foods,sweet(cakes,pastries,chocolates,candies,fruit juices) and carbonated products(cold drinks), maida products, salty products(pickles,papad,sauce,namkeens,biscuits,chips)
  • 3-4 times a week - Fish, Once/twice a week - Chicken without Skin; avoid red Meat
  • Always make sure you sit down and enjoy your meal. Indulge in mindful eating. Keep distractions away while eating.
  • Chew your food properly for better digestion of food and absorption of nutrients.
  • Sleep at a fixed time and preferably before midnight. Wake up as close to sunrise.
  • Maintain a daily food record.


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