Name: jayalakshmi

RECOMMENDED CALORIES: 1800kcals

PROTEIN : 65gms/day

DIABETIC DIET CHART

6am to 7am
Walking or moderate exercise or yoga

7am Tea/Milk – 1 cup (without sugar & use skimmed or low fat milk)/ Green tea

8am to 8:30am Idli - 4/Wheat or jowar Upma- 1cup/ Dosa- 2/Pulkha- 2 small with dhal/ vegetable
curry/ chutney) / Oats/ millets - 1cup+ vegetable salads & boiled egg(1)

11am Lime water with warm water (without sugar) / 1 permitted fruit (75gms)
Raw vegetable salad (Cucumber, Tomato, Onion)
1pm to 1:30pm
Rice 2 cups / dhaliya (wheat/ jowar upma)- 2 cups
Dal/Whole pulses- 1 cup
Any vegetable curry (except roots & tubers) not fried)-1-2 Katories
Curd – ½ cup/ Buttermilk
* Chicken or fish or paneer or legumes can be included twice a week

3:30pm to 4pm Tea/ coffee (without sugar) & 3 biscuits (wheat/ ragi/ oats)/ Brown bread 2 slices/
Poha 1 cup/ Nuts

5 pm Sprouts-1cup/ Vegetable soup 1 cup

7pm to 7:30pm Same as lunch (avoid rice) have Phulkas / Jowar roti/ Wheat upma/ Jowar upma

9pm Milk (100ml) without sugar & use skimmed or low fat milk

Foods to be avoided:

Sugar, Jaggery, honey, sweets, carbonated drinks, ice creams, cakes, pastries,
chocolates, fruit juice, coconut water, lemonades, squashes, drinks like Bournvite &
Horlicks. creams like butter, ghee, cheese, fried foods. Sauces like tomato sauce,
candies, jams, jellies, Puddings & creamy desserts. All roots & tubers like potato,
sweet potato, yam, colocasia etc.., bread, red meat , organ meats. Avoid refined flours
and processed food items.

Fruits Permitted:

Any 1 fruit/day (apple, papaya, guava, mosambi, orange, watermelon, pomegranate,

pear, muskmelon) if sugars are normal or under control.
 (Fruits like banana, custard apple, mango, grapes, pineapple, sapota should be
avoided)

General Guidelines:
 Do not fast or skip meals.
 Take small frequent meals instead of 2 big meals.
 Use refined oil/ cold pressed oils. (Recommendation- 1/2litre/ month)
 Whole egg can be taken/ day.
 Chicken (without skin – 75 gms) can be taken once a week ( not fried).
 Fish can be taken twice a week. Do not fry.
 Use skimmed milk or low fat milk instead of whole milk.
 One serving of millets (ragi/ jowar/ quinova/ bajra/ foxtail millet)can be used
in place of rice
 Take spoon of methi seed powder (fenugreek seed powder) in the morning
before breakfast in case of uncontrolled sugars.
 Exercise regularly (early morning walk for 45 mins or any moderate exercise).
 Avoid Smoking & alcohol for better management of diabetes
 Reduce the intake of salt in the diet & sodium rich foods like salted biscuits,
papads, pickles, sauces, canned food, packet soups, baking powder & soda to
keep your hypertension in control.

Hypoglycemia : low blood sugars

Causes: overdosage of medicine/ insufficient food intake
Symptoms: hunger, sweating, blurring vision, headache and dizziness
Management: check for blood glucose if the level is 70 or lower - have 1 teaspoon of
sugar, honey or candy/ half cup of fruit juice. Check your blood glucose again to
make sure that is no longer too low.

“Supplements can not substitute a healthy diet”

List of foods that are a good sources of nutrients that play an important role in
boosting immunity.

SN. NUTRIENTS COMMON FOOD SOURCES

1 Carotenoids Carrots, sweetpotatoes, pumpkin, dark leafy green vegetables, muskmelon,
red And yellow peppers, apricots & peas.

2 VitaminD Salmon, tunafish, eggyolk, fortified foods like orange juice, almond milk,
soy milk, yogurt and milk

3 VitaminE Nuts, seeds, green leafy vegetables, fortified breakfast cereals, mango and
Peanuts.

4 VitaminC Guavas, kiwifruit, bellPeppers, strawberries, oranges, broccoli, tomato and

papaya

5 VitaminB6 Fish., bread, brownrice, eggs, vegetables, banana, sweetpotato, potato,

Avocado and pasta

6 Folate Lentils, spinach, broccoli, avocados, mangoes, lettuce, sweetcorn, oranges,

beans, green leafy vegetables and whole grains.

7 VitaminB12 Fortified cereals, fortified juice, soymilk, low-fat milk, low-fat yogurt,
cheese, Eggs and whey protein.

8 Iron- Fortified cereals, enriched breads, dried Fruits(apricots), beans,

spinach,Pumpkin seeds, fruits (figs, avocado, banana and raspberries),nuts
and seeds,Legumes (blackbeans, chickpeas and kidneybeans) soybeans,
broccoli, brussels sprouts), seafood, liver and organ meats and red meat.

9 Zinc Oysters, redmeat, and poultry, whole grains and milk products, baked
beans, chickpeas, andnuts, Tofu, oatmeal, hempseeds, low fat yogurt,
lentils, cashew and almonds.

10 Selenium Chicken,fish,shellfish,shrimpandeggs,nuts,tuna,tofu,cottagecheese,
mushrooms,sunflowerseeds,oats,wholewheatPasta.

11 Copper Liver, organmeats, oysters, nuts and seeds, leafy greens.

12 Magnesium Green leafy vegetables, seeds, tuna, brown rice, almonds, dark chocolate,

avocados, bananas, Non-Fat Yogurt.

“Supplements can not substitute a healthy diet”

Dietary advice for adults during covid-19 pandemic

C-Consume a healthy, varied balanced diet.

O-Opt for atleast 5 portions of fruits and vegetables a day.

R-Restrict the intakeofsugarandsalt.

O-Optimal intake of good quality protein and fat (egg, fish, chicken without skin,
milk and milk products, pulses, legumes, nuts and oil seeds).

N-No junk food.

A-Avoid over eating, panic buying, food wastage and eating out.

V-Validate nutrition information before you believe them. There is no single

food/nutrient/ supplement that is authorized to treat/ prevent viral infection

I - Include whole grains, to atleast half of your grain intake.

R-Replenish your body with adequate water intake. U-Unnecessary vitamin and
mineral supplements should not be taken to protect against corona virus.

S-Stay active, de-stressed and sleep well.