Sun. Sep 15th, 2019
south-indian-food

Diet chart for diabetic patient has been prepared depending on the food habbits and food availibility in different region of india.

Diet chart confirms that you need 1200-1600 calories per day

Early morning

  • 1 cup warm water with juice of half a lime and honey
  • Warm water with lemon juice.

Breakfast

  • 3 millet idlis + 1 small bowl sambar or 2 egg whites + ½ a small bowl of peanut and coconut chutney + 1 cup green tea
  • Steamed idlis with chutney
  • Soft dosa cooked with minimum oil
  • Upma made with cracked wheat, quinoa or poha
  • Pongal made with brown rice
  • Ragi dosas and idiyappams

 

Pre lunch

  • 1 plate of preferred salad with vinegar dressing.
  • 1 small fruit or 1 cup thin and sugar free buttermilk
  • Boil the veggies, if you cannot eat them raw. Add a pinch of salt, pepper, and a little butter.

Lunch

  • Brown rice, diabetes rice, quinoa, broken millets
  • Kootu with water based vegetables.
  • Porials with vegetables like carrot, beans, cabbage etc.
  • Greens blended with dhal or plain
  • Sambhar with non tuber vegetables
  • Two medium-sized chapatis with either rajma, chole, or vegetable curry. Use carrot, cauliflower, capsicum, brinjal, okra, etc.for veg curry.

Evening Snacks

  • Green tea without sugar or artificial sweeteners. You can have one small bowl of bhel puri or baked snacks. ‘or’
  • 1 cup tea without sugar + 1-2 less sugar biscuits or toast

Dinner

 

  • Two medium-sized chapatis, any vegetable curry (any type of gourd, brinjal, capsicum, etc.) except root vegetables and one small bowl of curd.
  • Chicken stew, two small chapatis, and one small bowl of curd
  • Grill your meat instead of deep frying Make it into a curry instead of dry frying Have more lean meats like chicken and fish
  • Add vegetables to the meat dish

During bed time

  • One glass of warm milk with a pinch of raw ground turmeric
  • take 1 cup cream free milk without sugar

What you should avoid

  • Deep fried foods
  • Coconut based curries and chutneys
  • Curries with excess oil like kara kuzhambu
  • Biriyanis and pulaus that have excess oil and rice

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