Diet Chart for Diabetic Patients

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)
OR
2-3 homemade Dosas without Oil + Same As Above.
OR
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).
OR
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.
OR
1-2 Jowar roti + vegetables + salads
Dhokla + veg + salads
Green vegetables salad/Apple
Post dinner: 1 fruit.
Sample plan Diabetics - North Indian
Early morning 1 medium size fruit + 4-5 soaked almonds
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
Early morning 1 medium size fruit + 4-5 soaked almonds
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.
 

 

So Happy DIETING; No FASTING N FEASTING.
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