BED TEA: TEA (1cup)
BREAKFAST: MILK 200mls(1 cup)
SLICES 40 gms (2 small/1big)
PROTEIN 30g paneer/6 tsp besan
OIL 5gms(1 tsp)
MIDMORNING: FRUIT 100 gms
LUNCH: CEREAL 40 gms (2 chap/2 kat rice)
DAL 30gms(1 kat)
DAHI 100gms(1kat)
VEGETABLE 150gms(1 kat)
OIL 10gms(2 tsp)
TEA: TEA 1 CUP
SNACK 30 gms
DINNER: SOUP 1cup
CEREAL 40gms(2 chap)
DAL 30gms(1 kat)
VEGETABLE 150gms(1 kat)
OIL 10gms(2tsp)
BED TIME: MILK 150mls(1 cup)
NON-VEG: 30 gms paneer 1Egg
30 gms dal 100 gms Chicken
120 gms Fish
FOODS ALLOWED LIBERALLY:
·
Raw and boiled vegetables (except carrots)
·
Juices like fresh lemon, coconut water, soda
·
Vegetable juices like tomato juices, clear soups
·
Water melon, melon, jamun
FOODS TO BE AVOIDED:
·
Sugar, jaggery, honey, sugar cane juice
·
Sweets, cakes, pastries, ice creams
·
Jams, fruit preserves with sugar
·
Fruit juices
·
Mango, cheeku, grapes, banana.
·
Excess of cream, butter, oil
·
Excess of fried foods, puri, parantha, pakora.
·
Excess of dried nuts
·
Excess of rice and rice products
·
Potato, sweet potato, zimikand, arbi
·
Whole milk and its products
DIABETES AND LIFESTYLE CHANGES
Diabetic diet is not a matter of deprivation or avoidance but of healthy
eating habits. Genetic susceptibility appears to play a powerful role in the
occurrence of type 2 DM, but the current epidemic likely reflects marked changes
in lifestyle. Decreased physical activity and increased energy consumption have
together promoted obesity, which is a strong risk factor for diabetes.
Nutrition is an integral component of prevention, delayed onset and
management of diabetes.
Goals of diabetes management:
·
Provide a nutritionally sound meal
·
Attain and maintain blood glucose levels in the normal range as
far as possible
·
To attain and maintain desirable weight
·
To maintain healthy levels of blood fat i.e.cholestrol and
triglycerides
·
To prevent long term complications of diabetes
Healthy eating;
·
60% of the calories should come from carbohydrates
·
12%-20% from protein
·
20% -35% from fats
·
Food should be distributed equally throughout the day
·
Choose foods from all food groups in all major meals
·
Choose foods high in fiber as it slows digestion and gives a
feeling of satiety
·
Total fat and saturated fat should be limited, some amount of
fat is essential for important body functions and it also helps slow gastric
emptying.
·
Whole grains should be chosen over refined cereals like sooji,
sago, white bread, maida
·
Whole dals have a very low GI index and should be included daily
EXERCISE:
·
Exercise helps diabetics lower blood glucose
·
It helps the body use insulin better
·
Exercising helps one control weight, develop lean muscle and
reduce body fat
·
Maintain adequate level of physical activity so as to achieve
fitness and a negative energy balance
·
30 to 45 min of brisk walk daily is recommended
<
1200Kcal DIABETIC DIET CHART
BED TEA: 1 cup
BREAKFAST: MILK 125mls(1 cup)
CEREAL 30gms(1 slice/1 chappati)
PROTEIN 30gms paneer/6tsp besan/1kat sprouts
OIL ½ tsp
MID-
MORNING: FRUIT 100 gms
LUNCH: CEREAL 40gms(2chap/2kat rice)
WHOLE DAL 30gms(1 kat)
VEGETABLE 150gms(1 kat)
OIL 5gms(1 tsp)
TEA: TEA 1 cup
SNACK (PRT) 20 gms
DINNER: CEREAL 40gms(2chap)
DAL 30gms(1kat)
VEGETABLE 150gms(1kat)
OIL 5gms (1tsp)
BED TIME: MILK 125mls(1 cup)
NON-VEG: 30gms paneer 1Egg
30 gms dal 100gms Chicken
120gms Fish/80gms Mutton
I000 Kkcal DIABETIC DIET CHART
BED TEA: 1 cup
BREAKFAST: MILK 125mls(1 cup)
CEREAL 20 gms(1 chap/1small slice)
PROTEIN 30gms paneer/6 tsp besan/1kat sprouts
MID-
MORNING: FRUIT/SALAD 100gms
LUNCH: CEREAL 40gms(2 chap/)
DAL 30gms(1 kat)
VEGETABLES 150gms(1 kat)
OIL 5gms(1tsp)
TEA: TEA 1 cup
SNACK 20gms
DINNER: SOUP 1cup
CEREAL 40gms(2 chap)
DAL 30gms(1kat)
VEGETABLES 150gms(1kat)
OIL 5gms(1 tsp
BED TIME: MILK 100mls(1 small cup)
NON VEG: 30 gms paneer 1Egg
30 gms dal 100 gmsChick en
120 gms Fish
80gmsMutton
