Myths and Misconceptions

Diabetes is a complex disease. When you get diagnosed with diabetes, certain incorrect notions can discourage you in effectively controlling your diabetes. Here we shall clear the 10 common myths and misconceptions on diabetes.

MYTH 1: EATING TOO MUCH SUGAR CAUSES DIABETES.

No. The disease is thought to be caused by a combination of genetic and lifestyle factors. Being overweight can increase a person's risk for developing type 2 diabetes, and eating a lot of sugar can pack on the pounds. If your family has a history of diabetes, eating healthy and exercising regularly is recommended to keep everyone's weight in check. However, once diabetes appears, gorging on sugar is a bad idea-but it doesn't cause the disease.

MYTH 2: MY DOCTOR SAYS I HAVE "BORDERLINE" DIABETES. SINCE I HAVE JUST A "TOUCH OF SUGAR," I DON’T HAVE TO WORRY.

There is no such thing as borderline diabetes. To many people, “borderline” means they don’t really have the disease, so they don’t have to make any changes to control it. This is wrong. If you have diabetes, you have diabetes. Diabetes must be treated and taken seriously.

MYTH 3 : FRUIT IS A HEALTHY FOOD. THEREFORE, IT IS OK TO EAT AS MUCH OF IT AS YOU WISH.

Fruit is a healthy food. It contains fiber and lots of vitamins and minerals. Because fruit contains carbohydrates, it needs to be included in your meal plan. Talk to your dietitian about the amount, frequency and types of fruits you should eat.

MYTH 4: DIABETES IS CONTAGIOUS.

Diabetes is an endocrine disease and is basically caused by a problem with the amount of insulin produced by the beta cells in the pancreas. Diabetes tends to be an inherited trait that runs in families it is not contagious.

MYTH 5: IF CHILDREN GET DIABETES, THEY'LL EVENTUALLY

When children get diabetes, it is usually Type1 or insulin dependent diabetes. This form of diabetes is caused by the destruction of the beta cells in the pancreas that produced insulin. At the time, beta cells cannot be regenerated nor is it practical to have them transplanted. Until a cure for diabetes is found childhood diabetes will continue into adulthood.

MYTH 6: DIABETES IN WOMEN PREVENTS THEM FROM HAVING CHILDREN.

In the past, few technologies existed that would help people keep blood sugars in the normal range. We now know that if a woman with diabetes becomes pregnant, she can deliver a healthy baby by maintaining normal blood sugar levels both before conceptions and throughout the pregnancy

MYTH 7: MY CHILD WILL BE DIABETIC TOO.

Children of diabetics, and close relatives, are considered at increased risk of developing the disease. Your child, your brothers and sisters, and your cousins should all be periodically checked, if you have the disease.

MYTH 8: SINCE I DON'T HAVE TO INJECT, IT ISN'T SERIOUS

A surprising number of people still believe this myth. Non insulin-dependent diabetes mellitus (type 2 diabetes) can produce destructively high blood glucose levels, if it is not kept under control. Type 2 diabetes often grows more severe with time.

MYTH 9: DIABETICS CAN'T EXERCISE

In fact, food intake (meal plans), insulin, and physical activity or exercise is the basis for treatment of Type 1 diabetes. Exercise lowers the amount of blood sugar, which result in a person feeling better; it helps to avoid being overweight, and lowers the chances of developing the long-term complications associated with diabetes. However it is important to test blood sugar level before and after exercise in order to avoid hypoglycemia (low blood sugar)

MYTH 10: PEOPLE WITH DIABETES SHOULD AVOID PARTIES.

There is no reason to do this since everyone needs to relax and socialize in fact; parties are great way to lower or avoid stress, which can affect blood sugar levels. People with diabetes just need to be careful about the amounts of food or alcohol that they use.





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