Diet

Goals of Diet Planning

will achieve these goals, which are the cornerstone of successful diabetes management…
  1. Eat a balanced meal
  2. Have regular meals
  3. Achieve and maintain a desirable body weight
  4. Provide adequate nutrition for health and growth

The American Diabetes Association recommends
  • Weight loss for all overweight or obese individuals who have risk for diabetes.
  • For weight loss, either low carbohydrate or low fat calorie restricted diets may be effective for short period of time (One year).
  • Moderate weight loss (7% of body weight) and regular physical activity 150 min/week can reduce risk of developing diabetes.
  • It is recommended to have 20 to 35 gm of fiber per day in diet.
  • Saturated fat should be less than 7% of total calories.
  • Intake of trans fat (Dalda i.e. hydrogenated oils) should be minimized.
  • Non nutritive sugars are safe when consumed within acceptable daily intake levels. You can use acesulfame postassium, aspartame, neotame, saccharin and sucrose.
  • If adults with diabetes choose to use alcohol, daily intake should be limited to a moderate amount (one drink per day or less for adult women and two drinks per day or less for adult males)

Your doctor and dietician will decide the best diet plan for you.

Guide To Good Eating

AVOID
Fatty food
Fruit juices
Simple sugar
Banana, Chickoo,
Grapes
 
WITHIN LIMITS
Cereals & Cereal preparations
Dals, Sprouted pulse
Milk & Milk products
Nuts
Root vegetables
Egg
Cooking oils
 
 
AS DESIRED
Raw and green vegetables
Lime juice
Thin buttermilk
Black Tea/Coffee(without sugar)
Soda, mineral water,
Jaljeera, Clear soups/broth
Herbs & Spices
Artificial sweeteners,


Guidelines For Meal Planning
  • Space out meals. 3 main meals with 3 mid-snacks.
  • Fasting should be avoided
  • Eat the right amount of food at right times & never skip meals
  • Favourable cooking methods are boiling, steaming, stewing, dry roasting, grilling, baking, poaching, and stir frying. Avoid deep or shallow frying.

Diet Composition Pie Chart


Fibre in the diet


Insoluble
Insoluble fibres have satiety value. They help in weight reduction, prevent constipation and colon cancer.
  • Sources - wheat,wheat flour, jowar, bajra, bran,whole grains, vegetables, fruits with edible seeds like figs.

Soluble
Soluble fibres help in digestion and absorption of glucose. They help reduce blood cholesterol and tryglycerides.
  • Sources - oats, legumes, guar, barley, fenugreek, beans, carrots, apples, guava, citrus fruits, strawberries

Recommendations for average daily intake

Non-nutritive, Non-caloric Sweetener
  ADI Level
Saccherine Children 500 mg/day
Adult 1000 mg/day
Aspartame 50 mg/kg/day
Acesulfame-K 15 mg/kg/day


Food Exchanges Charts

Calorie values given in the appendices have been adopted from 'Nutritive Value of Indian Foods',National Institute of nutrition, ICMR, Hyderabad and 'Some Common Indian Recipes and their Nutritive Value', National Institute of Nutrition, ICMR Hyderabad. Minor variations may occur in the calorie values due to variations in household measures and cooking style. The values mentioned here are only approximate values.

  • Pulses / Meat / Fish
  • Cereal Exchange
  • Milk Exchange
  • Vegetable Exchange
  • Fruits Exchange
  • Fats Exchange

Pulses / Meat / Fish

Food Stuff Approximate Household Measures Approximate Weight/Volume
PULSES
Dals-mung, Arhar, Urad, Chana, Musur ¾ Katori (cooked) 25 gms. (uncooked)
Bengal gram ¾ Katori (cooked) 25 gms. (uncooked)
Rajmah ½ Katori (cooked) 25 gms. (uncooked)
Cow pea (Lobiya) ¾ Katori (cooked) 25 gms. (uncooked)
Field beans (Val) ¾ Katori (cooked) 25 gms. (uncooked)
Peas dry ¾ Katori (cooked) 25 gms. (uncooked)
Soya bean ½ Katori (cooked) 18 gms.(uncooked)
 
MEAT 3 pieces 67 gms. (raw)
Mutton 1 breast 73 gms. (raw)
Chicken 1 slice 70 gms. (raw)
Pork 1 slice 70 gms. (raw)
Beef 1 slice 45 gms.
 
FISH
Hilsa 1 slice 29 gms.
Bhetki 2-3 pieces 100 gms.
Pomfret white 2-3 pieces 100 gms.
Katla 2-3 pieces 72 gms.
Magur 2-3 pieces 100 gms.
Rohu 2-3 pieces 82 gms.
Prawn 8-10 pieces 100 gms.
Shrimp (small-dried) 10 pieces 22 gms.

Cereal Exchange

Food Stuff Approximate Household Measures Approximate Weight/Volume
Chappati 1 approx. 6" diameter 25 gms.
Dosai plain ½ approx. 1" diameter 25 gms. (cooked)
Iddli 1 piece (medium size) 56 gms.
Bread 2 pieces small or 1 large 32 gms.
Roll 1 piece 28 gms.
Spaghetti ½ cup (cooked) 22 gms.
Noodles ½ cup (cooked) 22 gms. (uncooked)
Macaroni    
Vermicelli ½ cup (cooked) 22 gms.
Biscuits (salt) 6 pieces 15 gms.
Biscuits (Sweet) 3 pieces 18 gms.
Dalia ½ cup (cooked) 25 gms. (uncooked)
Rice (flaked) 1 Katori 25 gms.
Rice (puffed) 2 cups 25 gms.
Atta (whole wheat flour)   25 gms.
Maida   25 gms.
Suji (Rawa)   25 gms.
Ragi flour   25 gms.
Makai flour   25 gms.
Bajra flour   25 gms.
Makhana   25 gms.
Kotu flour   25 gms.

Milk Exchange

Food Stuff Approximate Household Measures Approximate Weight/Volume
Milk (Cow) 1 cup 125 ml.
Milk (Buffalo) ½ cup 68 ml.
Milk (Toned) 1 cup 125 ml.
Milk (Skimmed) 2 ½ cups 275 ml.
Curds 1 cup 130 gms.
Buttermilk 2 glasses 530 ml.
Cheese 1 cube 25 gms.
Chainna (Paneer) 1 piece 1 piece 30 gms.
Mava or Khoa   20 gms.
Skimmed Milk Powder   22 gms.
Whole Milk Powder   16 gms.

Vegetable Exchange

Group I
(Approximate 350 gms. raw weight)
Group II
(Approximate 100 gms. raw weight)
Group III
(Approximate 200 gms. raw weight)
Group IV
(Approximately 50 gms. raw weight)
Bottle Gourd (Lauki) Amaranth (Cholai) Bitter Gourd (Karela) Peas (Matar)
Ridge Gourd (Turiya) Fenugreek (Methi) Pumpkin (Kaddu, Kashiphal) Potato (Alu)
Ash Gourd (Petha) Beet root (Chukander) Brinjal (Baigan, Ringan0 Sweet potato (Shakarkandi)
Cucumber (Kakdi, Kheera) Cluster beans (Gavar ki phalli) Drumstick (Sajjan ki phali) Cola Cassia (Arbi)
Carrot (Gajjar)   Ladies finger (Bhindi) Yam (Zimikand or Suran)
Onion (Pyaz)   Tinda 530 ml.
Broad beans (Papdi)   Papaya green (Papita) 25 gms.
Mint (Pudina)   Cauliflower (Phool gobi) 1 piece 30 gms.
Coriander (Dhaniya)   Cabbage (Patta gobi)
Khol Khol (Ganth gobi)
Turnip (Shalgam)
Radish (Muli)
Capsium (Shimla mirch)
French beans (Fansi)
20 gms.

Fruits Exchange

Each portion equals 50 cal
Food Stuff Approximate Household Measures Approximate Weight/Volume
Banana ½ medium size 50 gms.
Dates 2 pieces 15 gms.
Mango 1½ slices 70 gms.
Peaches 1 piece (2"dia) 90 gms.
Raisin 2 tablespoonful 15 gms.
Custard apple(Seetaphal) ½ medium size 50 gms.
Grapes 25 pieces 80 gms.
Apple 1 (2"dia) 80 gms.
Guava 1 (2"dia) 100 gms.
Jamun 15 pieces 80 gms.
Orange 1 (2"dia) 100 gms.
Grape Fruit ½ (3 ½"dia) 120 gms.
Malta 1 (medium) 140 gms.
Plums 2 (1½" dia) 100 gms.
Pineapple 1 ½ slices 80 gms.
Pomegranate 1 (small) 75 gms.
Musk melon ¼ (medium) 200 gms.
Water melon ¼ (small) 175 gms.
Jack Fruit 3 (medium pieces) 60 gms.

Fats Exchange

Food Stuff Approximate Household Measures
Butter 2½ teaspoonful
Ghee 2 teaspoonful
Vegetable ghee (Vanaspati) 2 teaspoonful
Oils(Groundnut, cotton seed, Corn, Sunflower, Mustard, Til, Palm etc.) 2 teaspoonful
Mayonnaise Cream - Light
- Heavy
2 tablespoonful
NUTS Approximate Weight
Almond (Badam) 14 gms.
Walnut (Akhrot) 13 gms.
Cashew Nut (Kaju) 15 gms.
Ground Nut (Mungphali) 16 gms.
Pistachio (Pista) 14 gms.


Diet Charts

Importance of breakfast in diabetics

Skipping breakfast, according to the conventional wisdom, is a mistake for people with diabetes .Many people often think that skipping breakfast will help them to control their sugars and lose weight, but that is in fact a myth. Eating breakfast stimulates metabolism and gives energy. Skipping breakfast will lower the metabolism and will decrease fat burning ability. Thus breakfast is the most important meal of the day.

It plays a very important role especially in diabetic patients. At night, the body goes without food i.e. a source of glucose for up to 12 hours. During this prolonged period of fasting, a major source of blood glucose is liver glycogen, which can provide about 4 hour supply of glucose. This may spell trouble for diabetics who have taken blood glucose-lowering drugs. It becomes very important for diabetic to start the day with a new supply of glucose by eating breakfast. Breakfast is especially important for people with diabetes on insulin. If there's no food on board, that person runs the risk of hypoglycemia.

Good breakfast will also prevent people with diabetes from overeating during lunch – which might increase their blood sugar levels. A well-planned breakfast that is nutritionally balanced and provides adequate energy should be consumed. However, elimination of total carbohydrates is definitely not recommended. It’s just a myth that total elimination of Carbs from the diet will bring the sugars under control as body converts carbohydrates into glucose. But the fact is that glucose is the main source of energy for the body and the only source of energy for the brain. Researches also have proven that glycemic control is better when carbohydrates are spread out throughout the day.

Atleast 25 % of total calories should come from breakfast. Breakfast should consist of combination of high fiber food along with a good quality protein such as egg white, milk and milk products etc with small amount of fat. Such combination helps to prevent spikes in blood glucose as they are digested slowly.

Lime water 3 tsp sugar
Glucose biscuit 3 in no
Glucon D 3 tsp or 1 tbsp
Black currants  
Dates shake 1cup milk (150) + 2 dates
Dry Dates 3 in no
Bread 1 ½ no
Pulpy orange 75 ml
Sugar cane juice 150 ml

Use our Diabetic Meal Plan Tool to keep your diabetes under control



Calorie Count

  • Calorie Count - Beverages
  • Calorie Count - Alcoholic Beverages
  • Calorie Count - Cooked food


Calorie Count - Beverages

Beverage Approximate Measures Caloric Content
Aerated soft drinks 1 bottle 78
Lemonade 1 glass 90
Fruit Juices    
Apple ¾ glass 87
Sweet Lime (fresh) 1 glass 52
Orange (fresh) 1 glass 111
Pineapple (canned) ¾ glass 104
Tomato (canned) ¾ glass 34
Coconut water 1 coconut 120
     
Tea (clear, unsweetened) 1 cup 2
Coffee (clear, unsweetened) 1 cup 5
Chocolate (all milk) 1 glass 208
Bournvita powder 3 teaspoonful 88
Horlicks 5 teaspoonful 88
Protinex 2 teaspoonful 88
Soups    
Clear vegetable soup 1 cup Negligible
Chicken noodle soup 1 cup 59
Chicken soup 1 cup 75
Cream of tomato 1 cup 173
Cream of mushroom 1 cup 149
Cream of peas 1 cup 128

Calorie Count - Alcoholic Beverages

Beverage Approximate Measures Caloric Content
Beer 1 glass 114
Rum 1 Jigger 105
Gin 1 Jigger 105
Whiskey 1 Jigger 105
Champagne 1 glass 84
Sherry 1 glass 84
Vodka 1 Jigger 125

Calorie Count - Cooked food

Food Approximate Weight Approximate Calories
Kachori 100 gms 500
Plain Dosai 100 gms 360
Iddli 100 gms 132
Pongal 100 gms 356
Uthappa 100 gms 330
Puri 40 gms 184
Khichadi 100 gms 168
Papdi chat 100 gms 474
Dhokla 100 gms 122
Uppama 100 gms 233
Poha 100 gms 118


Household Measures

Approximate household measures:
  • 1 Glass = 250 ml.
  • 1 Cup = 125 ml.
  • 1 Katori = 200 ml.
  • 1 Jigger = 45 ml.
  • 1 Sherry glass = 60 ml.
  • 1 Wine glass = 120 ml.








NORTH INDIA

  • Calories- 1400 kcal
  • Carbohydrates- 197g (57%)
  • Proteins- 62g(18%)
  • Fat – 30 g(20%)
  • Visible fat- 15g
Breakfast 1 glass milk (150ml) (low fat milk)
+ 3-4 almonds + 3-4 walnuts (optional, can be taken in early morning)
+ 2 brown bread slices
Or whole wheat porridge (40g)
Or 1 bowl oats (50g)
Or 2 veg paratha (20g each) no oil or ghee
Mid-morning 1 fruit  or 2 cookies or roasted  dal (15g)
Lunch + 1 bowl salad(tomato, onion , cucumber)
+ 1 katori cauliflowervegetable (100 g cooked)
+  2 chapatis (20g each)/  1 bowl rice (uncooked 40g)
+ 1 katoridal (uncooked 30g)
+1 katori curd (150g)/ 1 glass buttermilk/  1 katoriraita (add veges)
Mid evening 1 cup tea (without sugar)
+  1 wati roasted chivra/ roasted dal / sprouts (30g)
Dinner Same as lunch
or 1 bowl salad (tomato, onion, cucumber)
+ 1 katoriFrench beansvegetable (100g cooked )
+ 1 bowl rice ( uncooked 40g )
+ whole pulses (uncooked 30g) / 75g lean chicken/ grilled fish/low fat paneer
+ 1 bowl curd (125g) / 1 glass lassi (no sugar)(curd – 125g)
Bed time 1 cup milk (150 ml)(low fat milk)
Non vegetarians can exchange pulse/ curd for lean chicken/ grilled fish.


NORTH INDIA

  • Calories- 1600 kcal
  • Carbohydrates- 240g (60%)
  • Proteins- 63g (16%)
  • Fats – 45 (25%)

Breakfast
1 cup tea (without sugar)
1 cup milk (100ml) (low fat milk)
+ 3-4 almonds + 3-4 walnuts
+ 2 brown bread slices
Or whole wheat porridge (45g)
Or 1 bowl oats (50g)
Or 2 veg paratha (20g each) no oil or ghee
Mid morning 1 fruit  or 2 cookies or roasted  dal (15g)
Lunch + 1 bowl salad (tomato, onion, cucumber)
+ 1 katorivegetable (100 g cooked)
+  3chapatis (20g each)/  1 bowl rice (uncooked 45g)
+ 1 bowl dal (uncooked 30g)
+1 bowl curd (150g)/1 glass buttermilk/  1 katoriraita (add veges)(curd – 150g)
Mid afternoon 1 fruit (medium)
Mid-evening 1 cup tea (without sugar)
+  1 wati roasted chivda/ roasted dal / sprouts (30g) or 3 cookies
Dinner Same as lunch
or 1 bowl salad (tomato, onion, cucumber)
1 katori cauliflower veg ( 100g cooked )
+1 bowl rice ( uncooked 60g )
+ whole pulses (uncooked 30g) / 75g lean chicken/ grilled fish/low fat paneer
+ 1 bowl curd (150g) / 1 glass lassi (no sugar)(curd – 150g)
Bed time 1 cup milk (150 ml)(low fat milk)


NORTH INDIA

  • Calories- 1800 kcal
  • Carbohydrates – 278g (62%)
  • Proteins- 72g (16%)
  • Fats -48 g (24%)
  • Visible fat- 15 g

Breakfast
1 cup tea (without sugar)
1 glassmilk (200ml) (low fat milk)
+ 3-4 almonds + 3-4 walnuts
+ 2 brown bread slices
Or whole wheat porridge (45g)
Or 1 bowl oats (50g)
Or 2 veg paratha (20g each)
Mid morning 1 fruit  or 2 cookies or roasted  dal (15g)
Lunch + 1 bowl salad (tomato, onion, cucumber)
+ 1 ½ katoriBhindivegetable(150 g cooked)
+  4 chapatis (20g each)/ 2 bowl rice (uncooked 80g)
+ 1 bowl dal (uncooked 30g)
+1 bowl curd (150g)/1 glass buttermilk/  1 katoriraita (add veges)
Mid afternoon 1 fruit (medium)
Mid-evening 1 cup tea (without sugar)
+  1  wati roasted chivra/ roasted dal / sprouts (30g)
Dinner Same as lunch
Or 1 bowl salad (onion, tomato, cucumber)
+ 1 ½  katori French beans vegetable (150 g cooked)
or 1 bowl rice ( uncooked 60g )
+ whole pulses (uncooked 30g) / 75g lean chicken/ grilled fish/low fat paneer
+ 1 bowl curd (150g) /1 glass lassi (no sugar)(curd – 150g)
Bed time 1 cup milk (150 ml)(low fat milk)


NORTH INDIA

  • Calories- 2000 kcal
  • Carbohydrates- 303 g (62%
  • Proteins- 79g (16%)
  • Fats- 51 g (23%)
Breakfast 1 cup tea (without sugar)
1 glass milk (200ml) (low fat milk)
+ 3-4 almonds + 3-4 walnuts
+ 3 brown bread slices
Or whole wheat porridge (60)
Or 1 bowl oats (60g)
Or 3 veg paratha (20g each)
Mid morning 1 fruit  or 2 cookies or roasted  dal (15g)
Lunch + 1 bowl salad (tomato, onion, cucumber)
+ 1 ½ katoricabbage vegetable (150 g cooked)
+  4 chapatis (20g each)/ 2 bowl rice (uncooked 80g)
+ 1 bowl dal (uncooked 30g)
+1 bowl curd (150g) /1 glass buttermilk/  1 katoriraita (add veges)
Mid afternoon 1 fruit (medium)
Mid-evening 1 cup tea (without sugar)
+  1 ½  wati roasted chivra/ roasted dal / sprouts (30g)
Dinner Same as lunch
Or 1 bowl salad (tomato, onion, cucumber)
1 ½ katoricabbage vegetable (150 g cooked)
or 1 bowl rice ( uncooked 60g )
+ whole pulses (uncooked 30g) / 75g lean chicken/ grilled fish/low fat paneer
+ 1 bowl curd (150g) / 1 glass lassi (no sugar)(curd – 150g)
Bed time 1 cup milk (150 ml)(low fat milk)

EAST INDIA

  • Calories- 1400 kcal
  • Carbohydrates- 193 g (55%)
  • Proteins-58.2 (16.5%)
  • Fats – 44.4 (28%)
Breakfast 1 cup milk (150 ml)
+ 1 egg white
+ 1  medium bowl Moori
or  1 ½ slice bread
0r  3 Tbsp oats / 3 Tbsp muesli/ 3 Tbsp wheat flakes /
Or 2 rotis (20g each)
Any cereal – 45 g
Mid morning 1 fruit (medium)
Lunch 1 bowl salad(tomato, onion, cucumber)
+ 1 katori bhindi vegetable (100g cooked)
+ 2 rotis (20 g each) or 1  bowl rice (40g  uncooked )
+ 1 wati dal (30g uncooked) / pulse / 75 g grilled/ panfried fish or lean chicken
+ 1 katori curd (150g)
Snack ¾ bowl roasted grams / sprouts/ 2-3 Marie biscuits
Dinner Same as lunch
Bed time 1 cup milk (150ml)


EAST INDIA

  • Calories- 1600 kcal
  • Carbohydrates-235 g (58%)
  • Proteins- 62 g (16%)
  • Fats – 45g (25%)
Breakfast 1 ½ cup milk (150 ml)
+ 1 egg white
+ 1  medium bowl Moori
or  1 ½ slice bread
0r  3 tbsp oats / 3 tbsp muesli/ 3 tbsp wheat flakes /
Or 2 rotis (20g each)
Any cereal – 45g
Mid morning 1 fruit (medium)
Lunch 1 bowl salad(tomato, onion, cucumber)
+ 1 bowl cauliflower vegetable (100g cooked)
+ 3 rotis (20 g each) or 1 ½   bowl rice (60g  uncooked )
+ 1 wati dal / pulse / 75 g grilled or panfried fish or lean chicken
+ 1 katori curd (150g)
Mid afternoon I fruit (medium)
Mid evening ¾ bowl roasted grams / sprouts/ / 2-3 marie biscuits
Dinner Same as lunch
Bed time 1 cup milk (150ml)


EAST INDIA

  • Calories- 1800 kcal
  • Carbohydrates-269 g (60%)
  • Proteins- 71 g (16%)
  • Fats – 55.3g (28%)
Breakfast 1 ½ cup milk (150 ml)
+ 2 egg white
+ 2 medium bowl Moori/ chire
or  3 slice bread
0r  4 Tbsp oats / 4 Tbsp muesli/ 4 Tbsp wheat flakes /
Or 3 rotis (20g each)
Any cereal – 60g
Mid morning 1 fruit (medium)
Lunch 1 bowl salad(tomato, onion, cucumber)
+ 1 ½ katori cluster beans (gavar) vegetable (150g cooked)
+ 3 rotis (20 g each) or 1 ½   bowl rice (60g  uncooked )
+ 1 wati dal (30 g uncooked ) / pulse / 75 g grilled or panfried fish or lean chicken
+ 1 katori curd (150g)
Mid afternoon I fruit (medium)
Mid evening ¾ bowl roasted grams / srouts/ / 2-3 marie biscuits
Dinner Same as lunch
Bed time 1 cup milk (150ml)


EAST INDIA

  • Calories- 2000 kcal
  • Carbohydrates (61.5%)
  • Proteins- 79g (16%)
  • Fats – 51 g (23%)
Breakfast 1 glass milk (200ml)
+ 2 egg white
+ 3 medium bowl Moori/ chire
or 4 slice bread
0r  5 ½ Tbsp oats / 5 ½  Tbsp muesli/ 5 ½  Tbsp wheat flakes
Or 4 rotis (20g each)
Any cereal – 80 g
Mid morning 1 fruit (medium)
Lunch 1 bowl salad(tomato, onion, cucumber)
+ 1 ½ bottle gourd (dudhi) vegetable (150g cooked)
+ 4 rotis (20 g each) or 2  bowl rice (80g  uncooked )
+ 1 wati dal / pulse (30g uncooked ) / 75 g grilled or panfried fish or lean chicken
+ 1 katori curd (150g)
Snack 1bowl roasted grams (45g) / sprouts/ 2-3 marie biscuits
Any cereal or pulse – 45 g
Dinner Same as lunch
Bed time 1 glass milk (200ml)

SOUTH INDIA

  • Calories- 1400 kcal
  • Proteins - 52 gms (15%)
  • Carbohydrates- 195gms (56%)
  • Fats – 51 g (23%)
  • visible fat- 15g
Breakfast 1cup tea/ milk/ coffee (without sugar)
+ 1 egg white
+ 3 small idlis + 1 wati sambhar / 1 ½ medium dosa + sambhar / 1 wati pongal + ¾ wati sambhar/  1 katori puttu + ½ wati channa masala/ 1 ragi roti + ¾ wati sambhar
Mid morning 1 cup milk (200ml) or buttermilk (300 ml)
Lunch 1 bowl salad (tomato, onion, cucumber)
+ 1 katorivegetablekurma (cooked)
+ ½ bowl rice/ 1 bowl pulao/ 1 bowl bissibelabhat/ 1bowl lemon tamarind rice  (uncooked  rice- 40g)
+ 2 wati rasam/ 2 wati sambhar/1 wati dal(pulses-30g)
+ 1 wati curd (150g)
Mid afternoon 1 fruit
Mid evening 1 cup tea/ milk / coffee(  without sugar)
+ ½ k Pakoda/ 1 veg cutlet (not fried)/ 1 meduvada/ 1 masala vadai/ ½ k sundal(rajma/cowpea/ Bengal gram/ green gram) /2 small idlis+ 1 watisambhar
Dinner 1 bowl salad (tomato, onion, cucumber)
+  1katori vegetable poriyal (cooked)
1 bowl curd rice/ ½ bowl tomato rice/ 1 adai
+ 1 wati curd
(uncooked rice- 40g)


SOUTH INDIA

  • Calories- 1600 kcal
  • Proteins- 58 g (14%)
  • Carbohydrates- 243 (60%)
  • Fats – 45g (25%)
  • visible fat – 15g
Breakfast 1 glass tea/ milk/ coffee (without sugar)
+ 1 egg white
+ 4-5  small idlis + 1 wati sambhar / 2 medium dosa + 1 watisambhar / 1 ½ katori pongal + ¾ wati sambhar/  1 ½  katori puttu + ½ wati channa masala/ 1 ½  ragi roti + ¾ wati sambhar
(Any cereal- 60g)
Mid morning 1 cup milk (150 ml) or 1 glass buttermilk (curd-100g)
Lunch 1 bowl salad (tomato, onion, cucumber)
+ 1 katori French beans vegetable (cooked)
¾  bowl cooked rice/ 1 ¼   bowl pulao/ 1 ¼   bowl bissibelabhat
(raw rice- 60g)
+ 2 wati rasam/ 2 wati sambhar/1 wati dal(any pulses-30g)
+ 1 wati curd (150g)
Mid afternoon 1 fruit
Snack 1 cup tea/ milk / coffee(  without sugar)
+ ½ k Pakoda/ 1 veg cutlet/ 1 medu vadai/ 1 masala vadai/ ½ k sundal(rajma/cowpea/ Bengal gram/ green gram) / 2 small idli + 1 watisambhar
(any cereal or pulse – 30g)
Dinner 1 bowl salad (tomato, onion, cucumber)
+ 1katoridudhivegetable
+ 1 ½   bowl curd rice/ ¾   bowl tomato rice/ 2 adai
(uncooked rice- 60g)
+ 1 wati curd (150g)
Or same as lunch
Bed time 1 cup milk (150 ml)


SOUTH INDIA

  • Calories- 1800 kcal
  • Proteins- 61 g (13%)
  • Carbohydrates- 280 g (61%)
  • Fats-49 g (24%)
  • Visible fat- 15g
Breakfast 1 glass tea/ milk/ coffee (without sugar)
+ 2 egg white
+ 4-5  small idlis + 1 wati sambhar / 2 medium dosa + sambhar / 1 ½ katori pongal + ¾ wati sambhar/  1 ½  katori puttu + ½ wati channa masala/ 1 ½  ragi roti + ¾ wati sambhar
(Any cereal- 60g)
Mid morning 1 cup milk(150 ml) or 1 glass buttermilk (curd-150g)
Lunch 1 bowl salad (tomato, onion, cucumber)
+ 1 katorigavar vegetable (cooked )
+ 1bowl rice/ 1 ½  bowl vegetable pulao/ 1 ½ bowl bissibelabhat (raw rice- 75g)
+ 2 wati rasam/ 2 wati sambhar/1 wati dal(any pulses-30g)
+ 1 wati curd (150g)
Mid afternoon 2 fruits (medium)
Snack 1 cup tea/ milk / coffee(  without sugar)
+ ½ k Pakoda/ 1 veg cutlet/ 1 medu vadai/ 1 masala vadai/ ½ k sundal(rajma/cowpea/ Bengal gram/ green gram) / 2
Any cereal or pulse- 30g
Dinner 1 bowl salad (tomato, onion, cucumber)
+ 1katori bhindi vegetable
+ 2 bowl curd rice/ 1 ½ bowl tomato rice/ 3 adai
(uncooked rice- 75 g)
+ 1 wati curd (150g )
Or same as lunch
Bed time 1 cup milk (150 ml)


SOUTH INDIA

  • Calories- 2000 kcal
  • Proteins- 72 g(14%)
  • Carbohydrates – 305 g (61%)
  • Fats – 53 g (24%)
  • visible fat – 15g
Breakfast 1 glass tea/ milk/ coffee (without sugar)
+ 2 egg whites
+ 4-5  small idlis + 1 watisambhar / 2 medium dosa + sambhar / 1 ½ katoripongal + ¾ watisambhar/  1 ½ katoriputtu + ½ watichanna masala/ 1 ½ ragi roti + ¾ watisambhar
(Any cereal- 60g)
Mid morning 1 cup milk(200 ml) or 1 glass buttermilk (curd-200g)
Lunch + 1 ½  wati cabbage vegetable (150g cooked)
1 ½ bowl rice/ 2  bowl vegetable pulao/ 2 bowl bissibelabhat (raw rice- 75g)
+ 2 watirasam/ 2 watisambhar/1 wati dal(any pulses-30g)
+ 1 wati curd (200 g)
Mid afternoon 2 fruits (medium)
Snack 1 cup tea/ milk / coffee(  without sugar)
+ 1 k Pakoda/ 2 veg cutlet/ 2 meduvadai/ 2 masala vadai/ 1 k sundal(rajma/cowpea/ Bengal gram/ green gram)
Any cereal or pulse- 60g
Dinner 1 bowl salad (tomato, onion, cucumber)
+ 1 ½  katori vegetable poriyal (150 g  cooked)
2 ½  bowl curd rice/ 2bowl tomato rice/ 3  adai
(uncooked rice- 75 g)
+ 1 wati curd (200g)
Or same as lunch
Bed time 1 cup milk (150 ml)

WEST INDIA

  • Calories- 1400 kcal
  • Protein- 53 g (15%)
  • Carbohydrates – 203g (58%)
  • Total Fat– 44g
  • visible fat- 15g
Early morning 1 cup tea/ milk/coffee (without sugar)
Breakfast 1 cup milk (100ml)
+ 1 ½ wati pohe (add vegetables or sprouts)/ 1 ½ wati upma / 3-4 small idlis with 1 wati sambhar/ 1 ½  small dosa with 1 wati sambhar/ 2 small uttapam with 1 wati sambhar/ 2 veg paratha (each paratha- 20g) or 1 ½ paratha (each paratha- 30g) / 1 bowl oats porridge (40g)
Any cereal- 30 gms
Mid-morning 1 fruit/ 2 marie biscuit with 1 cup tea/ coffee( without sugar)
Lunch 1 big wati salad (tomato, onion, cucumber)
+ 1 wati bhindi vegetable (cooked 100g)
+ 2 chapatis  (30g each) or 3 chapatis (20g each) or 1 chapati with ¾ k rice or 1 big bhakri (60g each) or 2 small bhakris (30g  each) 0r 1 ½  medium katori rice
(Any cereal- 60g)
+ 1 wati dal/ sprouts/pulses ( uncooked dal- 30g )
+ 1 wati curd (100g)/ 1  glass buttermilk/ 1 wati raita (100g curd with vegetables)
Mid afternoon 3-4 almonds + 3-4 walnuts (optional, can be taken early morning)
Snack ¾ big wati roasted chana/ 1 big or 2 small veg pudla (Chana flour- 30g)/ 1 big or 2 small mix dal chila /sprout salad (pulses – 30g )/ open faced sandwich ( 1 slice bread with toppings)
Dinner Same as lunch


WEST INDIA

  • Calories- 1600 kcal
  • Protein-  61g (15.3%)
  • Carbohydrates – 232g (58%)
  • Total Fat – 49g
  • visible fat- 15g
Early morning 1 cup tea/milk/coffee(without sugar)
Breakfast 1 cup milk (100ml)
+ 2 wati pohe (add vegetables or sprouts)/ 2 wati upma / 5 small idlis with 1 wati sambhar/ 3 small dosa with 1 wati sambhar/ 4  small uttapam with 1 wati sambhar/ 3  veg paratha (each paratha- 20g) or 2 paratha (each paratha- 30g) / 1 bowl oats porridge (60g)
Any cereal- 60 gms
Mid-morning 1 ½ fruit / 3 marie biscuit with 1 cup tea/ coffee( without sugar)
Lunch 1 big wati salad (tomato, onion, cucumber)
+ 1 wati cauliflower vegetable (cooked 100g)
+ 2 chapatis  (30g each) or 3 chapatis (20g each) or 1 chapati with ¾ k rice or 1 big bhakri (60g each) or 2 small bhakris (30g  each) 0r 1 ½  medium katori rice
(Any cereal- 60g)
+ 1 wati dal (thick)/ sprouts/pulses (uncooked dal or pulse- 30g)
+ 1 wati curd (150g)/ 1  glass buttermilk/ 1 wati raita (150g curd with vegetables)
Mid afternoon 3-4 almonds+ 3-4 walnuts
Mid-evening ¾  big wati roasted chana/ 1 big or 2 small veg pudla (Chana flour- 30g)/ 1 big or 2 small mix dal chila /sprout salad (pulses – 30g )/ 1 open faced sandwich ( 1 slice bread with toppings)
Dinner Same as lunch


WEST INDIA

  • Calories- 1800 kcal
  • Protein- 69 g (15%)
  • Carbohydrates- 270g(60%)
  • Fat- 54.8g (27%)
  • visible fat – 15g

Early morning
1 cup tea/milk/coffee(without sugar)
Breakfast 1 glass milk (200ml)
+ 2 wati pohe (add vegetables or sprouts)/ 2 wati upma / 5 small idlis with 1 wati sambhar/ 3 small dosa with 1 wati sambhar/ 3-4  small uttapam with 1 wati sambhar/ 3  veg paratha (each paratha- 20g) or 2 paratha (each paratha- 30g) / 1 bowl oats porridge (60g)
Any cereal- 60 gms
Mid-morning 1 ½  fruit / 3 marie biscuit with 1 cup tea/ coffee( without sugar)
Lunch 3 chapatis  (30g each) or 4 chapatis (20g each) or 2 chapati with ¾ k rice or 1 ½ big bhakri (60g each) or 3 small bhakris (30g  each) 0r 2  medium katori rice (Any cereal- 90g)
+ 1 wati dal (thick)/ sprouts/pulses (uncooked dal or pulse-30g)
+ 1 ½  wati bhindi vegetable (cooked 150g)
+ 1 ½  big wati salad (tomato, onion,cucumber)
+ 1 wati curd (150g)/ 1  glass buttermilk/ 1 wati raita (150g curd with vegetables)
Mid-afternoon 3-4 almonds + 3-4 walnuts
Mid-evening 1 cup tea/milk/coffee (without sugar)
+ 1 ½ big wati roasted chana/ 1 ½ big or 3 small veg pudla(Chana flour- 45g)/ 1 ½   big or 3 small mix dal chila /sprout salad (pulses – 45g )/1 ½  open faced sandwich ( 1 slice bread with toppings)
Dinner 1 big wati salad (tomato, onion, cucumber)
+ 1 ½  wati cauliflower vegetable (cooked 150g)
2 chapatis  (30g each) or 3 chapatis (20g each) or 1 chapati with ¾ k rice or 1 big bhakri (60g each) or 2 small bhakris (30g  each) 0r 1 ½  medium katori rice
(Any cereal- 60g)
+ 1 wati dal (thick)/ sprouts/pulses
+ 1 wati curd (150g)/ 1  glass buttermilk/ 1 wati raita (150g curd with vegetables)


WEST INDIA

  • Calories- 2000 kcal
  • Protein- 75.6 (15%)
  • Carbohydrates- 305 (61%)
  • Fat- 54.5 (24%)
  • visible fat – 15g
Early morning 1 cup tea/milk/coffee(without sugar)
Breakfast 1 glass milk (200ml)
+ 2 wati pohe (add vegetables or sprouts)/ 2 wati veg upma / 8 small idlis with 1 wati sambhar/ 4  small dosa with 1 wati sambhar/ 5 small uttapam with 1 wati sambhar/ 4  veg paratha (each paratha- 20g) or 3 paratha (each paratha- 30g) / 1 bowl oats porridge (60g)+ ½ wati boiled pulse
Any cereal- 90 gms
Mid-morning 1 ½  fruit / 3 marie biscuit with 1 cup tea/ coffee( without sugar)
Lunch 1 ½  big wati salad (tomato, onion, cucumber)
+ 1 ½  wati cabbage vegetable ( cooked 150g)
+ 3 chapatis  (30g each) or 4 chapatis (20g each) or 2 chapati with ¾ k rice or 1 ½ big bhakri (60g each) or 3 small bhakris (30g  each) 0r 2  medium katori rice
(Any cereal- 90g)
+ 1 wati dal (thick)/ sprouts/pulses (uncooked dal or pulse- 30g)
+ 1 wati curd (150g)/ 1  glass buttermilk/ 1 wati raita (150g curd with vegetables)
Mid afternoon 3-4 almonds + 3-4 walnuts
Snack 1 cup tea/milk/coffee (without sugar)
+ 1 ½ big wati roasted chana/1 ½  big or 3 small veg pudla(Chana flour- 30g)/ 1 ½  big or 3 small mix dal chila /sprout salad (pulses –45g )/ 1 ½ open faced sandwich ( 2 slice bread with toppings)
Dinner Same as lunch
Diabetes Meal Plan