Exercise

Exercise

The American Diabetes Association recommends at least 150 min/week of moderate intensity aerobic activity (activity which increase heart rate to 50 to 70% of maximum heart rate)


Preparing for Exercise
Preparing the individual with diabetes for a safe and enjoyable exercise program is as important as exercise itself. The young individual in good metabolic control can safely participate in most activities. The middle-aged and older individual with diabetes should be encouraged to be physically active. The aging process leads to a degeneration of muscles, ligaments, bones, and joints, and disuse and diabetes may exacerbate the problem. Before beginning any exercise program, the individual with diabetes should be screened thoroughly for any underlying complications.

A standard recommendation for diabetic patients, as for nondiabetic individuals, is that exercise includes a proper warm-up and cool-down period. A warm-up should consist of 5-10 min of aerobic activity (walking, cycling, etc.) at a low-intensity level. The warm-up session is to prepare the skeletal muscles, heart, and lungs for a progressive increase in exercise intensity. After a short warm-up, muscles should be gently stretched for another 5-10 min. Primarily, the muscles used during the active exercise session should be stretched, but warming up all muscle groups is optimal. The active warm-up can either take place before or after stretching. Following the activity session, a cool-down should be structured similarly to the warm-up. The cool-down should last about 5-10 min and gradually bring the heart rate down to its pre-exercise level.

Exercise Benefits
  • Strengthens heart & circulatory system. Increases stamina.
  • Improves blood glucose control and insulin sensitivity
  • Potential reduction in dosage or need for insulin or oral antidiabetic drugs
  • Lowers blood pressure
  • Lowers weight
  • Sense of well-being

Exercise - Precautions
  1. Initiate & build up exercise program gently
  2. Use loose, comfortable clothing & correct foot wear
  3. Do not exercise if blood glucose >250 mg/dL. Check for ketones. Discuss with your doctor before starting the exercise.
  4. To avoid hypoglycemia during & after exercise
    • Carry glucose & medical I-card
    • Check blood glucose before & after exercise
    • Don't inject insulin into thigh or upper arm before exercise
  5. Intensity of exercise should be same

Do not exercise if you have ….
  • Chest pains during exercise
  • Insensitive feet
  • Any complication of diabetes.

Discuss with your doctor. You need medical evaluation by your doctor before starting exercise.

Exercise and Type 1 Diabetes

All levels of exercise, including leisure activities, recreational sports, and competitive professional performance, can be performed by people with Type 1 diabetes who do not have complications and are in good blood glucose control (note previous section). The ability to adjust the therapeutic regimen (insulin and medical nutrition therapy) to allow safe participation and high performance has recently been recognized as an important management strategy in these individuals. In particular, the important role played by the patient in collecting self-monitored blood glucose data of the response to exercise and then using these data to improve performance and enhance safety is now fully accepted.

Hypoglycemia, which can occur during, immediately after, or many hours after exercise, can be avoided. This requires that the patient have both an adequate knowledge of the metabolic and hormonal responses to exercise and well-tuned self-management skills. The increasing use of intensive insulin therapy has provided patients with the flexibility to make appropriate insulin dose adjustments for various activities

General guidelines that may prove helpful in regulating the glycemic response to exercise can be summarized as follows:

Metabolic control before exercise
  • Avoid exercise if Fasting glucose levels are >250 mg/dL and Ketones are present in the urine and /or blood, and use caution if glucose levels are >300 mg/dL and no Ketone is present.
  • Ingest added carbohydrate if glucose levels are <100 mg/dL.

Blood glucose monitoring before and after exercise
  • Identify when changes in insulin or food intake are necessary.
  • Learn the glycemic response to different exercise conditions.

Food intake
  • Consume added carbohydrate as needed to avoid hypoglycemia.
  • Carbohydrate-based foods should be readily available during and after exercise

In general, the principles recommended for dealing with exercise in adults with type 1 diabetes, free of complications, apply to children, with the warning that children may be prone to greater variability in blood glucose levels. In children, particular attention needs to be paid to balancing glycemic control

Exercise and Type 2 Diabetes

The possible benefits of exercise for the patient with type 2 diabetes are substantial, and recent studies strengthen the importance of long-term exercise programs for the treatment and prevention of this common metabolic abnormality and its complications.

Benefits of exercise


  • Glycemic control
    Regular exercise has been shown to improve glycemic control. Regular exercise may prevent type 2 diabetes in high risk patients. Exercise of at least 8 weeks duration has been shown to lower HbA1c by 0.66% in patients of type 2 diabetes. Higher level of exercise intensity are associated with greater improvements in HbA1c.

  • Prevention of cardiovascular disease
    Regular exercise has been shown to reduce the cardiovascular risk factors like hyperlipidemia, hypertention, obesity etc.

  • Hyperlipidemia
    Regular exercise has consistently been shown to be effective in reducing levels of triglyceride.

  • Hypertension
    Effects of exercise on reducing blood pressure levels have been demonstrated most consistently in type 2 diabetes subjects.

  • Obesity
    Data have accumulated suggesting that exercise may enhance weight loss and in particular tread mill used along with an appropriate calorie-controlled meal plan.



Exercise in the Elderly

Evidence has accumulated suggesting that the progressive decrease in fitness and muscle mass and strength with aging is in part preventable by maintaining regular exercise. The decrease in insulin sensitivity with aging is also partly due to a lack of physical activity. Lower levels of physical activity are especially likely in the population at risk for Type 2 diabetes. A number of recent studies of exercise training have included significant numbers of older patients.

Exercise in case of diabetic's pregnancy


A daily exercise program is an important part of a healthy pregnancy. Daily exercise helps you feel better and reduces stress. In addition, being physically fit protects against back pain, and maintains muscle tone, strength, and endurance. For women with gestational diabetes, exercise is especially important.

Regular exercise increases the efficiency or potency of your body's own insulin. This may allow you to keep your blood sugar levels in the normal range while using less insulin.

Moderate exercise also helps blunt your appetite, helping you to keep your weight gain down to normal levels. Maintaining the correct weight gain is very important in preventing high blood sugar levels. If you plan to start an exercise program during pregnancy, talk to your doctor before beginning and start slowly. Brisk walking is good for women who need to start exercising and have not been active before pregnancy.

Exercising frequently, 4 to 5 days per week, is necessary to get the "blood sugar lowering" advantages of an exercise program. Don't omit a warm-up period of 5 to 10 minutes and a cool-down period of 5 to 10 minutes. Always stop exercising if you feel pain, dizziness, shortness of breath, faintness, palpitations, back or pelvic pain, or experience vaginal bleeding. Also, avoid vigorous exercise in hot, humid weather or if you have fever.

If you need to be on insulin during your pregnancy, take a few precautions. Because both insulin and exercise lower blood sugar levels, the combination can result in hypoglycemia or low blood sugar. You need to be aware that this is a potential problem, and you should be familiar with the symptoms of hypoglycemia (confusion, extreme hunger, blurry vision, shakiness, sweating). When exercising, take along sugar in the form of hard; sugar-sweetened candies just in case your blood sugar becomes too low. When on insulin, you should always carry some form of sugar for potential episodes of hypoglycemia.







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