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

3 thoughts on “Diet chart in south region

  1. It’s useless diet we need complex carbohydrate in small quantity which can take more time to digest and it should not be more than 100 g of carbohydrates in a day with good workout to burn the sugar

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