DIABETIC DIET CHART 1600 KCAL
DR ANIRBAN BISWAS (MD), GOLD MEDALIST
CONSULTANT DIABETOLOGIST & CARDIOLOGIST
EARLY MORNING 6-7 AM
1 GLASS OF WARM WATER WITH LEMON JUICE + 5-6 ALMONDS/2-3 WALNUTS OR GREEN/GINGER/LEMON TEA +2 KARELA BISCUITS
BREAKFAST 8-9 AM
1 BOWL OF OATS/ DALIA/WHEAT-FLAKES IN 250 ML TONED MILK ( WITH STEVIA) OR 2 ATTA BREAD SANDWICH (VEG/EGG/TOFU/CHEESE/PANEER/BUTTER) OR 2 CHAPATIS/METHI PARANTHA WITH VEGETABLE/CURD/EGG BHURJI OR 2 IDLI/1 PLAIN DOSA/1 MIX-VEG UTTAPAM /2 DHOKLA/POHA/UPMA/PASTA
MID MORNING 11 AM
1 FRUIT (APPLE/PEAR/GUAVA/ORANGE) + 1 GLASS BUTTERMILK
LUNCH 1-2 PM
2 CHAPATIS /1 BOWL BROWN RICE WITH VEG/NON-VEG CURRY +DAL/RAJMA + SALAD+CURD/RAITA AFTERNOON 4-5 PM 1 BOWL SPROUTS/BHELPURI/JHALMURI/ CHANA-MURMURA
EVENING 7 PM
1 BOWL OF VEG/TOMATO/CHICKEN SOUP
DINNER 8-9 PM
2 CHAPATIS /1 BOWL BROWN RICE WITH VEG/NON-VEG CURRY +DAL/RAJMA + SALAD+CURD/RAITA
BED TIME 10 PM
1 GLASS OF WARM MILK WITH A PINCH OF TURMERIC
FOODS TO AVOID :
SUGAR,JAGGERY,HONEY,SWEETS,CAKES,MAIDA(WHEAT-FLOUR), POTATO,ARBI(COLOCASIA), SUJI,ARTIFICIAL SWEETENERS(EXCEPT STEVIA),CARBONATED DRINKS,ENERGY DRINKS,CHOCOLATES (EXCEPT DARK CHOCOLATE), FULL CREAM MILK/PANNER/DAHI,WHITE RICE, JUNK FOOD(SAMOSA,KACHORI, JALEBI, PIZZA, BURGER, CHOWMEIN/NOODLES, MOMOS, ALU CHAT/TIKKI),PAV-BHAJI, CHOLE-BHATURE, DATES,MANGO,CHIKOO,LITCHI,GRAPES,FRUIT-JUICES,FRIED/FAST FOOD, GRAVIES/OILY FOOD
FOODS TO TAKE :
MULTIGRAIN ATTA, BROWN/PARBOILED RICE, OATS,DALIA,SATTU, VEGETABLES LIKE LAUKI/PARWAL/CABBAGE/CAULIFLOWER/BRINJAL/KUNDRU/CAPSICUM/KARELA/BEANS/TINDA/TORI/GHIYA/BHINDI/MUSHROOM,LEAFY GREENS LIKE PALAK,METHI,SARSON,BATHUA , SALADS(CUCUMBER/TOMATO/LETTUCE/ENGLISH CARROT/BROCCOLI), LOW FAT/TONED MILK, PANEER,DAHI , LENTILS(DAL),RAJMA,PEAS,CHANA,SOYABEAN,TOFU, FISH,CHICKEN ,EGGS, FRUITS LIKE APPLE,PEAR,GUAVA,ORANGE,GRAPEFRUIT,MELONS,PEACH,PLUM,BERRIES,
FOODS IN MODERATION:
BANANA, PAPAYA, WATERMELON, ALMONDS/WALNUTS/PISTACHIOS,PUMPKIN, PEAS, RADISH, INDIAN CARROT, BEETROOT, TURNIP
UNLIMITED SNACKS:
ROASTED CHANA, SPROUTS, SALADS, LEMON WATER, BERRIES, BUTTERMILK,
HEALTHY OILS:
UNPROCESSED OLIVE, MUSTARD, COCONUT, GROUNDNUT, BUTTER AND DESI-GHEE