Daily Diet Plan (Indian & Low-Cost) 🌅 Early Morning (Empty Stomach) Warm water + 5 soaked almonds + 2 walnuts 1 tsp methi seeds soaked overnight (excellent for lowering sugar) OR 1 tablespoon flax seeds (lowers cholesterol) 🍽️ Breakfast (Choose 1) All are diabetic-friendly & cholesterol-lowering: Oats + dal porridge (no sugar) 2 idlis + sambar (no chutney if high cholesterol) Moong dal cheela (2 pcs) Vegetable upma with ragi 1 boiled egg + 1 bowl vegetable poha (egg for B12) Avoid: dosa, parotta, bread, sugar, jam, ghee-heavy foods. 🕙 Mid-Morning Snack 1 fruit (choose one): ➤ Apple ➤ Guava ➤ Small bowl papaya ➤ Orange Avoid: banana, grapes, mango (high sugar). 🍛 Lunch Plate Method (Best for sugar control): ½ plate vegetables (boiled/steamed/stir fry) ➤ Bottle gourd, ridge gourd, beans, cabbage, carrot, spinach ¼ plate protein ➤ Moong dal / chana dal / egg / lean chicken (boiled) ¼ plate carbs ➤ 1–2 chapati (without oil) OR ➤ 1 small cup brown/red rice Extras Curd ½ cup (good for cholesterol) 1 spoon ground flax seeds mixed over food 🕒 Evening Snack Choose one: Roasted chana Green tea + 2 digestive biscuits (no sugar) Tender coconut water (only if sugar improving) Sprouts bowl (small) Avoid: samosa, bajji, tea with sugar, biscuits packet, cakes. 🌙 Dinner (Lightest Meal) Vegetable soup + 1 chapati OR Moong dal khichdi OR Boiled vegetable salad + 1 egg OR Ragi porridge (salt version) Avoid: rice at night, fried foods, red meat. 🌛 Before Bed Warm water 1 tsp methi seeds OR Isabgol 1 tsp (good for cholesterol & sugar) ☀️ Vitamin D Boost (Daily) Sun exposure 15 minutes (morning 7:30–9:30) Eat: ➤ Eggs ➤ Mushrooms ➤ Fortified milk 🩸 Vitamin B12 Boost Eggs Curd Milk Fish (if non-veg) If vegetarian → need B12 tablet (I can give sample prescription) 🥤 Water Intake 2.5–3 litres daily Avoid juices, soda, sweet tea/coffee ⛔ Foods to Strictly Avoid White rice Sugar / sweets Bakery items Parotta Fried foods Ghee-heavy foods Organ meat Ice cream Packaged foods Chips, chocolates Sweet fruit juices 🧘 Lifestyle Tips 30–40 mins walking every day Avoid heavy dinner Check sugar weekly Sleep 7–8 hrs daily Reduce stress (yoga/meditation 10 mins)

Managing high blood sugar, cholesterol, and low vitamin levels requires a balanced approach to diet and lifestyle. With the right strategies, you can improve your metabolic health and restore nutrient balance. Here is how you can manage through dietary and lifestyle changes: - Include more of complex carbohydrates such as whole grains, millets, quinoa, brown rice and oats will stabilize your blood sugar levels. - Healthy fats such as walnuts, flaxseeds and chia seeds will help reduce your cholesterol levels. - Include more of vitamin D rich foods such as dairy, eggs, fish and mushrooms. Expose your arms, face and feet to sunlight for atleast 15-20 minutes to improve your vitamin D  levels. - B12 rich foods such as fortified cereals, dairy, and eggs will help boost your B12 levels. - Involve in atleast 40-60 minutes of physical activity like cardio and strength training which will help manage your weight and improve your cholesterol and blood sugar levels.

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For diet plan you can consult with me in this app.

Hi , pls connect over the app or call directly ..will have to discuss your routine as well.

Please ask me directly for personalized diet plan and supplements details for you

Hello! I can see your weight is quite high according to your height. Ideal

Good morning, Contact personally for a consultation.

Please contact me directly through the App

Better to connect over consultation to help better

Good morning pls connect through practo app directly.