| Meals / Day | Serving Size Per Person Per Day | Amount (gms) |
| Early Morning Karela/Aloe Vera / 1tsp Cinnamon soaked overnight / 1 tbspmethi seeds soaked overnight | 1 glass | 200 ml |
| After 15 mins Tea /Coffee without sugar | 1 cup | Milk 50 ml |
| Almond/ Walnut | 6-8 pieces/ 3-4 whole | 15-20 gms |
| Exercise – Brisk Walk for At least 30 mins at least 5 days in a week (anytime of the day) Diabetic patients should carry glucose or sugar candies | ||
| Breakfast Low Fat toned milk / Yoghurt/ Plain curd / Eggwhite /Paneer | 1 glass / 1 katori | 200 ml/ 100 gms |
| Oats /Wheat flakes/ Dalia / Wheat Roti/ Multigrain Sandwich / Oats cheela | ½ katori/ 2 bread slices / 1 katori | 30-40 gms |
| Butter /ghee/ Refined Oil | 1tsp | 5 gms |
| Mid – Morning Green / Lemon Tea / Coconut Water / Buttermilk / Soup | 1 cup | 150 ml |
| Fresh Fruits | 1bowl | 100-150 gms |
| Lunch Salad (must eat) | 1 plate | 200 gms |
| Multigrain chapatti / steamed brown rice | 2 no./ 1 small katori | 60 gms |
| Any seasonal vegetable (except aloo) | 1 katori | 100 gms (cooked) |
| Whole dal/ Chicken / Fish/Paneer/ Soyabean | 1 katori | 100 gms (cooked) |
| Evening Snack Tea / Coffee without sugar or with very little sugar/ Lemon Water / Coconut Water | 1 cup | Milk (50ml) |
| Roasted Chana/ Roasted Soya crackers/ Sprouts/ Murmura/ Besancheela / Dhokla/ Oats tikki | ||
| Pre- Dinner Vegetable/ Chicken Soup | 1 katori | 30 gms |
| Seasonal Fruit | 1 bowl | 100-150 gms |
| Dinner Salad (must eat) | 1 plate | 100 gms |
| Multigrain chapatti/ Steamed rice | 2 no./1 plate | 60 gms |
| Whole Dal/ Chicken / Fish/ Paneer / Soybean | 1 katori | 100 gms (cooked) |
| Vegetable | 1 katori | 100 gms (cooked) |
| Low Fat curd / Vegetable Raita / Yoghurt | 1 cup | 100 gms |
- 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
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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