Mfine Healthcare,
Salarpuria Sattva Supreme,2nd Floor West Wing,
Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037
Name: Subhas Reddy Age : 55 yrs BMI : 22.5 kg/m2 (Normal)
HEALTHY DIET PLAN FOR DIABETES
MEAL TIME FOOD OPTION with QUANTITY
Early Morning 7:00 am 1 cup of warm water + 1 pinch cinnamon powder / organic
turmeric/1 tsp apple cider vinegar/lemon
After 15 mins - 3 almonds + 1 walnut ( soaked)
Breakfast 8:00 am 2 whole wheat chapati /besan cheela/moong dal /dosa /idli /uttapam
+ 1 cup cooked vegetables
+ 1 seasonal fruit
+ 1 cup curd/milk/sprouts /1 egg
+ 1 tsp of unprocessed olive /coconut /mustard oil / or ghee
Or
1 cup Rice/ Poha/ Upma/millet khichdi/dalia ( add vegetables like
carrot ,beans,peas,onion, tomato,coriander or mint )
+ 1 seasonal fruit
+ 1 cup curd/ milk/ sprouts / 1 egg
+ 1 tsp of unprocessed olive /coconut /mustard oil / or ghee
Lunch 1-2:00 pm 1-2 cups of vegetable salad
( cucumber+carrot+onion+tomato+radish+beetroot + bell peppers +
green leafy ) + 1 tsp flaxseed powder + ½ tsp fennel seeds
+ 2 whole wheat chapatis / 1 cup rice / millets /daliya/khichdi
+ 1 cup of cooked vegetable
+ 1 cup dal/sambar/rajma/chole/lobia/paneer/chicken
curry/fish curry/egg curry
+ 1 cup curd /buttermilk
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee
Dt. Bhawi Panwar
M.Sc. Food and Nutrition
Mfine Healthcare,
Salarpuria Sattva Supreme,2nd Floor West Wing,
Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037
Dinner 8:00 pm 2 cups of vegetable salad /soup/steamed
( cucumber+carrot+onion+tomato+radish+beetroot bell peppers +
green leafs ) + 1 tsp flaxseed powder/ chia ( soaked ) + ½ tsp fennel
seeds
+ 1 cup sprouts/roasted peanuts/groundnuts/ boiled moong
dal/boiled rajma/chana/ 80 gm paneer /2 cups cooked dal
/100 gm chicken /fish /2 eggs
Snacks 1 cup butter milk /fresh vegetable soup / rasam /lemon water
Options
While travelling carry - roasted peanuts / makhana/ chana /nuts and
seeds ( soaked)
NOTE: 1 cup = 1 glass = 250 ml
½ cup = 1 katori = 125
1 tablespoon = 15 g
1 teaspoon = 5 g
Dietary Guidelines
1. Eat all meals. Don’t Skip any meal.
2. Maintain your meal timings.
3. Include Lots of Green Vegetables, Seasonal Fruits, Salads, Curds in your routine Diet.
4. Include Millets in Diet like- Sorghum (Jowar), Foxtail millet, Finger millet (Ragi), Pearl millet (Bajra).
5. Do Exercise daily (COMPULSORY) : 45 minutes of aerobic activity.
(Brisk walking/ Jogging/ Swimming/ Cycling)
6. Drink 9-12 glasses of water everyday.
7. Use only half litre of oil for cooking per person, every month. Avoid Refined Oils. Use Cold Pressed
Oil.
8. Avoid: Bakery Products, Refined Foods (Maida Made), Fried Foods, Sweets, Junk Food, Processed
Foods, Chocolates, Cakes, Ice Creams, Noodles, Pickles, Cold Drinks, Chinese Foods, Red Meat
(Mutton),organ meat, Potatoes, Sweet Potatoes, Yam, Sugary Foods, Excess Tea & Coffee and so on.
9. Maintain a gap of 3 hours in your meal and sleep timings. Sleep for 7 hours daily.
10. Follow- Up : 1 Month.
Dt. Bhawi Panwar
M.Sc. Food and Nutrition
Mfine Healthcare,
Salarpuria Sattva Supreme,2nd Floor West Wing,
Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037
Dt. Bhawi Panwar
M.Sc. Food and Nutrition
