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Diabetic Diet by DR BHARGAVI VIJAY BADE

 

Diabetic Diet

                                                                                                    1500 kcal diet

06.00am: Overnight soaked fenugreek(5-10gms) water /Lukewarm Lemon water (1 cup) +Almonds (4)/Walnuts (3)

08.00am: Idly (3) / Dosa (80-85gm) 1 / Chapatti (80gm)2/Besan Chilla with veggies (2 )Oats/Poha  upma with veggies 200g + +Chutney ½cup(with onion/tomato/coriander/mint etc), Avoid coconut chutney & Groundnut chutney(choose any one recipe)

10.00am: Butter milk / Lemon water (without sugar) /Millet porridge (1 cup) / vegetable salad 1cup 200gm/ cucumber 200gms / vegetable / greens +dhal       100gm/Fruits 100gm

01.00pm : Multigrain phulka (50gm) 2 / Brown Rice 1cup(100gm cooked ) +rasam ½cup+butter milk    ½cup+vegetables         (1cup) +greens +Grams 100gm (Bengal, Green, Black, Rajma)+curd 1 cup (100ml) without cream

04.30pm: Green Tea/Tea/Coffee (without sugar) +Roasted/Boiled Sprouts/chickpeas with veggies/millet flakes with veggies/Roasted Peanuts /Namkeen (3tsp)

08.00pm   :      Multigrain Phulka (50gm) 2 + vegetable curry 200gm + dhal (50gm) /Broken wheat Kichidi/Oats Upma/ Millet Preparations with veggies +Clear Veg Soup/Dal veg soup

10.00pm: Skimmed milk with ½ tsp. Cinnamon Powder 100ml/Buttermilk with Dry Ginger powder

TO DO:

-          Include much vegetables or salads in every meal.

-          Fruit – only 1 serving per day (1 medium or 1 cup – 100gm) (preferably during  mid morning meal)

-          30 mins – physical activity (minimum walk)

DONOT EAT:

-          Avoid Maida and Maida added products.

-          Carbonated drinks

-          Roots and tubers (potato, arvi, suran, sweet potato) carrot and beetroot about 110 gm/day as salad no fry or curry

-          Avoid banana, custard apple (Seetha phal), grapes, mango and sapota (chikoo),Jackfruit

-          Sweets and fried foods

-          Avoid coconut chutney & Groundnut chutney

-          Oil intake to be maintained to 3tsp/day (prefer blended/cold pressed oil)

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