Model Diet Plan for Diabetics – Indian Diet

Diabetic patients always have a confusion  regarding what to eat and what not.Many a times they receive pamplets  mentioning the diet plan which is very much fixed .Here , we discuss about an overview of an  indian diet for one full day  so that you can understand and You can choose from the options from  your creativity to mix and choose the items to your preference

EARLY MORINING-Half cup milk or coffee or tea(green tea preferable if you like)-all without added sugar

BREAKFAST- Any one of the following

• Vegetable stuffed chapati or roti
• Millet idli -3 or millet dosa-2 with less oil
• Oats or barley porridge with vegetables
• Vegetable dahlia
• Whole wheat bread or whole wheat pasta
• Upma with Cracked wheat or buckwheat or quinoa or poha

MIDMORNING SNACK- Any one of the following

• Fruits –orange/ guava/ small apple/ pomegranate
• Nuts -Unsalted and unroasted preferably. Daily 3-4 walnuts/3-4 pista/3-4almond/1 or 2 brazil nut (to simply understand the maximum amount of nut consumption should be equal to that of adult palms size)
• Butter milk

LUNCH-

Take an 8 inch plate. One half should contain non starchy vegetable salad. One fourth should contain the main dish which is usually a cereal based food . Remaining one fourth of the plate should contain vegetable protein like dhal or animal protein like marine fish or lean meat or egg white

The Main cereal based dish could be -2 small  multigrain rotis with ½ cup brown rice or 1 ½ cup brown rice with a side dish which could be 1 cup of cooked vegetables or 1 cup of spinach curry

The protein portion could be ½ cup cooked dhal or half cup tofu or sea fish -palm size or lean meat palm size or egg white 2

Reduce the quantity of rotis or rice when potatoes or high starchy or fried vegetables  are taken during the lunch time. Prefer brown rice rather than white rice whenever possible. Make roti/ chapathi from whole wheat flour and add oatmeal , bran or soy flour to increase the fibre content of the chapathi. Avoid adding ghee or oil to the rotis as much as possible to avoid more saturated fats and calories.

EVINING SNACK –

1/2 cup of low fat milk or green tea or coffee (as per the routine)

½ cup of boiled chickpeas, black eyed peas or green gram

This evening snack will have more of protein and fibres and less of calories so that the amount fof food consumed for dinner will come down.

DINNER –

3 MILLET IDLIS OR 2 MILLET DOSAS WITH GREEN CHUTNEY OR RED CHUTNEY (TRY TO AVOID Coconut or ground nut chutney)

OR

2 CHAPATHIS WITH LESS OIL OR ROTI with Dal or rajma curry or chickpeas curry or mixed vegetable curry

OR

2 PERSARATTU with Tomato or Ginger chutney

BEFORE BED TIME –

100ml  of skimmed or low fat milk without sugar

The above said plan is a rough idea of what is to be taken and in how much quantity. Of course you can tailor it to your preference and your culturally acceptable foods. But make sure to maintain the proportion of each major component of food.

                                               Eat right and be healthy.