Sample Diet for Diabetes

• 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