Goals of Diet Planning
will achieve these goals, which are the cornerstone of successful diabetes management…Guide To Good Eating
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Diet Composition Pie Chart
Fibre in the diet
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
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 calFood 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.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
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: