Hope for the Future

Management
Well-controlled diabetes shouldn’t stop you from achieving anything you want to achieve. People with diabetes have won medals, held political office, climbed mountains, and made history. Your personal goals may be more modest…or more ambitious. BUT there is always a ray of hope!!!

Famous people with diabetes:
Who cares who's who in the world of diabetes? Well, sometimes seeing which famous (and infamous) people have lived with this disease -- in fact, thrived in spite of it -- can be inspiring.

  • WASIM AKRAM
    The pakistani cricket fast bowler is a Type 1 diabetic. He has been in the cricket circuit for more than 10 years and is one of the fittest guys around. Many people are surprised to know that he is a diabetic on insulin mainly because of the strenuous work put on by a fast bowler in cricket.


  • THOMAS EDISON
    Inventor of the light bulb, phonograph

  • CYNTHIA ICE
    IBM's Lotus Accessibility Lead and developed the Lotus software.

  • ELIZABETH TAYLOR
    Actress (National Velvet, Cleopatra, Cat on a Hot Tin Roof)

  • HALLE BERRY
    Actress (Monster's Ball, X-Men, Die Another Day)

  • MARIO PUZO
    Author (The Godfather)

  • LINDA GOODMAN
    Horoscope Book Author

  • LEONARD THOMPSON
    First person to receive insulin injection at the age of 14.

  • KUKRIT PRAMOJ
    ACTOR: PRIME MINISTER OF THAILAND World War II. Pramoj worked as a journalist and banker while military juntas ruled Thailand over the next several decades. He starred in the 1963 film "The Ugly American" as the prime minister of a fictional Asian country. Kukrit remained a leading figure in Thai politics until his death in October of 1995.





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