Dietitian Shivani Kandwal – Nutrivibes - 9891155308
INSULIN RESISTANCE
Foods to be avoided:
Refined cereals like: maida , plain breads
Fruit juices, squashes aerated drinks etc
Avoid junk food (pizza, burger, chips etc) repeated reheating of oils, bakery products, mathri etc
(TRANS FATTY ACIDS)
Foods prohibted:
Sugar, jam, jellies, sugarcane, jaggery, honey, glucose, sweet products
Foods Allowed:
Toned milk and its products
Egg white, chicken or fish (in instructed amounts)
Whole cereals and pulses, sprouts, roasted chana
Supplement the wheat flour with Jowar/ Ragi / Oats in the ratio of 2:2
All green leafy and other vegetables. Daily fruit intake should not be more than 100-150g.
Dietitian Shivani Kandwal – Nutrivibes - 9891155308
Dietitian Shivani Kandwal – Nutrivibes - 9891155308
Bed Tea : ½ tsp soaked methi seeds with water + 1 tsp ghee
Tea/ coffee/ Lime juice (without sugar) + Roasted makhana (Handful)
Breakfast : Toned milk (1 glass)/ 1 katori boiled sprouts / Egg (2) / Curd 250 ml
+
Wheat bread vegetable sandwich (2 slice) / Oats cheela 2/
Moong daal cheela 2 / Besan sooji cheela 2 / vegetable daliya/
Vegetable poha / Vegetable Vermicelli / Upma 1 quarter plate
Mid Morning: Buttermilk with 1 tsp chia seeds
Lunch Chapati 2 / Rice (3o gms uncooked ) +
Dal / Rajma /Chole / Sambhar / Kadhi / Nutrella 1 bowl +
+ Vegetable(1 katori) + Curd (1 katori) + Salad
Evening Tea (4-5 pm): Tea/ coffee (without sugar)
Roasted Chana 1 katori / Raosted peanut 1 katori
6 pm: Fruit( 50- 100g)+ 1 tbsn mix seeds
Pre dinner
(20 mins before dinner ) Apple cider vinegar 1 tsp with 1 glass water
Dinner (8-9 pm): 200 gms paneer bhurjee / tikka / chilly paneer /
1 bowl Daal salad / 200 gms chicken + 1 plate sautéed vegetables
Post Dinner: 1 tsp flaxseed + Lime water
Dietitian Shivani Kandwal – Nutrivibes - 9891155308
