BA 7SUGAR DIET FOR DIABETES MANAGEMENT Client name : Kumaresh K Age: 49 years BMI: 23.2 (target range- 18.5- 22.9kg/m2) Glycemic estimate as per AGP: 7.83 (1 week) This diet supports weight loss as well, Ideal body weight: ~ 60 kgs Early morning As soon as you wake up: 250 ml lukewarm water + 5-6 almonds & 2 walnuts Breakfast (8:00AM. 8:30 AM) a) 2 Besan roti (60% wheat flour, 40% besan flour) OR 2 besan chilla / besan dhokla (4-5 medium cube sized pieces) + Fibre 1 cup raw vegetable salad (6-7 slices of cucumber (unpeeled) , 3-4 slices of carrot, 1 piece lettuce, 2-3 slices of onions (optional), 3-4 slices of tomato. + Protein (1 whole egg + 2 egg whites - any egg recipe can be made OR 1 cup chicken (preferred boiled recipes or grilled) OR 1 cup mushroom recipe (sauteed/ grilled ), OR 1 cup paneer recipe OR 1 cup soya chunks curry/ dry sabji OR 1 cup green gram/ horse gram sprouts OR 1 cup boiled kabuli chana salad OR 1 cup boiled peanut salad OR 1 cup roasted peanuts OR 1 cup stir fried mushrooms recipe 4) 1 cup Rolled or ste! cut oats in milk or yoghurt with a handful of pomegranate seeds for sweetness + 1 of the above mentioned protein options which is as per your convenience. ¢) 2 medium sized dosa/ 2 pesarattu (green gram dosa )/ 2 chapati/ wheat roti with ‘sabji/ sambar/ chutney + 1 of the above protein options which is as per your convenience. ) 3 medium sized idli with 1 cup sambar/ chutney OR 2 idlis with 1 vada + 1 of the above protein options which is as per your convenience. ©) Whole wheat bread sandwich with a slice of cheese or egg omelette or Paneer and raw vegetables (no ketchups) 4) 1 bow! scrambled eggs with cheese (optional) +1 cup raw veggies salad9) 1 cup broken wheat vegetable upma + 1 of the above protein options which is as Per your convenience. Mid- morning snack options (11:00 AM- 11:30 AM): a) 1 glass buttermilk 6) 1 fruit with a handful of nuts Fruits eaten guilt free Fruit eaten in limited quantity 1 whole apple, 2 elaichi bananas, 1 Quarter or half a slice mango, grapes orange, 1 sweet lime, 5-6 cube size (green and black), chikoo (sapota), watermelon OR papaya OR Jacktruit, custard apple muskmelon, 1 guava, kiwi, orange ©) 1 handful of seeds (pumpkin seeds, sunflower seeds, watermelon seeds) d) 4 cup makhana e) 1 cup masala peanuts 1) 1 glass tender coconut water 9) 1 katori roasted moong dhal Lunch (12:45 PM- 1:30 PM) a) 1 cup raw vegetable salad + 1 cup cooked vegetable sabji /poriyal OR sauteed vegetables + 1 cup protein option mentioned for breakfast OR thick consistency dhal / sambar/ kootu + 1-2 roti (besan mixed) + a cup of curd. ) 1 cup raw vegetable salad + 1 cup cooked vegetable sabji /poriyal OR sauteed vegetables + 1 cup protein option mentioned for breakfast OR thick consistency dhal / sambar/ kootu + % cup Basmati rice/ brown rice/ red rice / low GI Diabetic rice (you may choose any 1 as per your personal preference) + a cup of curd. ©) 1 cup raw vegetable salad + 1 cup cooked vegetable sabji /poriyal OR sauteed vegetables + 1 cup protein option mentioned for breakfast OR thick consistency dhal / sambar/ kootu + % ragi mudde (tennis ball sized) NOTE: Prefer ragi mudde only when an animal source protein such as eggs, chicken, mutton, fish curry or side dish is available @) 1 cup raw vegetable salad OR 1 bow! Soup + 1 plate chicken biryani (serve more chicken pieces and cut down on the rice quantity) + 1 big bow! raita ) % cup quinoa khichdi OR % cup millet OR broken wheat khichdi + 1 cup chicken (atilled/ tandoor/ curry) /fish / eggs + 1 cup raw veggies saladEvening snacks (with a cup of sugarless tea) between 4:00PM- 6:00PM a) 2 small besan chilla b) 1 cup sprouts (cooked) 9 a) 9 1 cup kabuli chana salad 1 katori puffed rice bhel (veggies and roasted dal mixed) ©) Roasted peanuts (1 katori)/ masala peanuts Roasted moong dal - 1 katori g) 1 cup makhana hy 2-4 threptin biscuits / keto almond cookies ) 1 cup soya splits! 1 cup protein puffs / wheat khakra -1 katori Dinner (between 8:00PM-9:00PM) 1 cup raw vegetable salad + 1 cup cooked vegetable sabji / stir fied vegetables 1 cup Dal OR protein option mentioned for breakfast + 1-2 roti/ chapati (besan mixed) OR millet khichdi with equal quantity mixed vegetables. AVOID RICE, RAGI AND JOWAR FOR DINNER. PREFER CHAPATI INSTEAD FOODS INCLUDED FOODS EATEN IN LIMIT 1) All complex | — 1) Dry fruits like dates and figs carbohydrates like | 2) Jackfruit wheat, millets, brown| 3) Custard apple rice, oats 4) Jaggery 2) All citrus fruits/ less| 5) Banana (robusta) sugary fruits 6) Sapota 3) All vegetables grown| 7) Sugarcane above the ground 8) Refined sugar 4) Roots and tubers like| 9) Honey elephant foot yam,| — 10)Mango carrot, radish 5) Nuts and oil seeds 6) Paneer, soya, tofu 7) Milk and cheese 8) Dals and sprouts 9) Green leafy vegetables 10)egg/ chicken/ fish 11)Chicken, vegetable broth/ soup 11) Ragi and Jowar 12)Refined flour - maida 13)White bread 14)Red meatImportant dietary guidelines: 1) Each meal has to have a good amount of protein in it. You can include a cup of curd/ boiled peanuts/ roasted peanuts/ soya chunks sabji/ paneer sabji/ tofu/ sprouts/ dals / peanut chutney/ roasted unsalted nuts with your meal. 2) Each meal has to have a good amount of dietary fibre. Please include a good amount of raw vegetable salad, double the quantity of cooked vegetables as well. 3) Eat a handful of nuts/ oil seeds whenever you feel like snacking. Seeds include the following : flax seeds, sunflower seeds, watermelon seeds, pumpkin seeds. Quantity: 1 handful Roast them on a pan and store them in an airtight container. 4) Reduce the portion size of rice and wheat based products. 5) Split 3 large meals into 5 smaller meals 6) No fruit juice allowed. Tender coconut water can be consumed twice a week between 11:00 am- 12:00 pm. 2). Other snacking options include green gram sprouts salad, boiled chickpeas salad, roasted chana, roasted peanuts. Quantity : 1 cup. 8) Drink cinnamon infused water 15 minutes before lunch (optional) Method of preparation : 200 mi lukewarm water + 2 tsp lime juice + 1 tsp cinnamon powder. 9) Chicken without skin (lean meat) is recommended. 10)Any egg recipe can be made. 1 whole egg per day and egg whites if more than 1 egg is utilised. 11) If you choose to drink alcohol, do so in moderation ( not more than 2 drinks), choose low carbohydrate drinks. Avoid beer, sweet wines, liqueurs and cocktails. Make sure you eat something while drinking to prevent your blood sugars from going low.025/209) PORTION SIZE OF VARIOUS FOOD GROUPS: a “Healthy Serving ofvegetabie = Size ofyourtwoopen hanes ‘Moong Sprouts 5 a 1 Serving of fish, meat = Yourpalm size Vinson Mathias, Dietician and Nutritionist A Health & Wellness clinic, Bangalore E-mail: dieticianvinsonmathias@gmail.com