Diet Advice


Dietary Guidelines

A diet which is high in fibre, low in fat with adequate proteins, carbohydrate, vitamins and minerals is suitable for people with diabetes.

  • Avoid sugars and sweets
  • Maintain regular meal timings
  • Take 3 meals with 1-2 healthy snacks in between
  • Do not skip meals or undertake fasting
  • Have control over cereals and fat intake
  • Include food from all groups.Eat variety of foods to ensure a balanced diet.
  • Fill half the plate with vegetables, quarter with protein foods and the rest with cereals.
  • Prefer boiled, steamed, grilled or baked foods over fried ones.
  • Eat plenty of vegetables
  • Ensure moderate use of edible oils and animal foods and very less use of ghee, butter and vanaspati
  • Chew your food slowly.
  • Drink at least 8 – 10 glasses water everyday.
  • Do not shop when you are hungry. You could be tempted to buy oily and fried foods.
  • Choose healthy starters like soups and salads while dining out.
  • Carry a fruit or low calorie high fiber biscuits while travelling.
  • Include 1 fruit per day as snack instead of taking with meal.
  • Avoid over eating in general or particular foods.
  • Reduce added salt and watch out for invisible salt in foods. Foods such as pickles, savories, papads etc add invisible salt to your diet.
  • Choose low fat foods and cook with less of fats and oils.
  • Limit use of alcohol.
  • Do brisk walking for 30 minutes a day
  • Healthy diet, regular exercise and positive attitude will lead towards a better life.

Cereals and starchy food:

Can include regularly: Whole grains and Whole grain products- Par Boiled Rice, Steamed Rice, Idlies, Phulkas, Chapattis, Brown Bread, Ragi, Roti, (Jowar/Maize), Popcorn, Red Rice Flakes, Multigrain Bread, Wheat Rava, Puffed rice with vegetable.

Restirct: Maida (Refined Wheat Flour), Vermicelli, White Bread, Potato, Tapioca, Noodles, Corn Flakes Porridges, Plain Puffed Rice, White Rice Flakes.

Avoid: Parota, Poori, Sweetened Breakfast Cereals, Butter Naan, Biryani and Fried Rice.

Pluses:

Can include regulary: All Dhals, Variety of Sundals (Boiled Grams), Sambar, Plain Cooked Dhal, Besan Roti, Sprouted Whole grams, Roasted Grams and Roasted Bengal gram dhal.

Restrict: Dhals with Ghee, Deep fried Pulses and Dhal preparations, Dhal Makhani (Dal with butter/cream).

Leafy Vegetables and other Vegetables:

Can include regularly: Salads, Clear vegetable soups, Steamed or Boiled Vegetables, Cooked Vegetable (With minimum Oil).

Restrict: Cream Soups, Rooty vegetables Juices (Eg. Carrot), Vegetables Pakoras, Vegetable Curries with excess oil/coconut milk, Deep fried vegetables.

Fruits:

Can include regularly: Orange, sweet lime, Guava, Apple, Papaya, Watermelon, Jamun Fruit.

Restrict: Unsweetened fruit juices, Fruit salads with ice cream, Banana,Sapota, Seethaphal, Mango, Jack Fruit.

Avoid: Sweetened fruit juices, Fruit based desserts.

Milk:

Can include regularly: Cow’s milk, Toned Milk (<3% Fat), Skimmed milk, Curds, Thin Buttermilk and Tofu.

Restrict: Panner, Cheese, Unsweetened Flavoured Milk and Milk shakes.

Avoid: Whole milk, Condensed milk, Sweetened milkshakes, Milk based sweets, Payasam, Ice creams

Non Vegetarian foods:

Can include regularly: Fish (Grilled, Curry or Gravy, Baked steamed), Chicken (de-skinned curry, tandorri), Egg (egg white omelette or scrambled).

Restrict: Fried Fish/Chicken, Butter Chicken, Mutton (fat trimmed), Egg yolk, Prawns, Shrimps, Crab, Oysters.

Avoid: Pork, Beef, Organ Meat (Liver, Brain).

Oils and Nuts:

Can include regularly: Sunflower oil, Safflower oil, Groundnut oil, Gingelly oil, Soybean oil, Olive oil, Boiled or Roasted almonds, Peanuts, Cashew nuts, Walnuts (Handful).

Restrict: Coconut in chutney and curry preparation, salted and fried nuts, Dried coconut, Coconut oil, Ghee, Butter, Vanaspathi, Margarine.

Sugars:

Avoid: Jaggery, Sweets, Honey, Confectionaries, Chocolates, Soft Drinks, Sugarcane Juice, Sugar syrups, Glucose, Sweetened health drinks and beverages.

Miscellaneous food:

Restrict: Vadai, Bonda, Bajji, Potato Chips, Pickles and Papads, Cakes, Pastries, Mixture/Namkeen, Deep fried foods, etc.

How to eat in a Healthy Way:

Food Guide Pyramid:

Healthy Snack options:

  • Fruit
  • Sprouts/Boiled legumes (with grated carrot/radish and lime juice)
  • Murmura with roasted Bengal gram, peas, onions, tomatoes, etc
  • Roasted channa/peas – 1 cup
  • Badam and walnuts - fistful
  • Coffee/tea/low fat milk – 1 cup
  • Avoid biscuits of any type as the ingredients will include refined wheat flour and hydrogenated fat.

Fruits in Diet:

  • Take fruits in limited portion sizes. For example, a small fruit or half of big or one cup of chopped fruit at a time.
  • Choose a variety of fruits on day-to –day basis.
  • Take fruits as a snack rather than along with a meal.
  • Choose whole fruit and not fruit juices.

Diet Advice


Dietary Guidelines

A diet which is high in fibre, low in fat with adequate proteins, carbohydrate, vitamins and minerals is suitable for people with diabetes.

  • Avoid sugars and sweets
  • Maintain regular meal timings
  • Take 3 meals with 1-2 healthy snacks in between
  • Do not skip meals or undertake fasting
  • Have control over cereals and fat intake
  • Include food from all groups.Eat variety of foods to ensure a balanced diet.
  • Fill half the plate with vegetables, quarter with protein foods and the rest with cereals.
  • Prefer boiled, steamed, grilled or baked foods over fried ones.
  • Eat plenty of vegetables
  • Ensure moderate use of edible oils and animal foods and very less use of ghee, butter and vanaspati
  • Chew your food slowly.
  • Drink at least 8 – 10 glasses water everyday.
  • Do not shop when you are hungry. You could be tempted to buy oily and fried foods.
  • Choose healthy starters like soups and salads while dining out.
  • Carry a fruit or low calorie high fiber biscuits while travelling.
  • Include 1 fruit per day as snack instead of taking with meal.
  • Avoid over eating in general or particular foods.
  • Reduce added salt and watch out for invisible salt in foods. Foods such as pickles, savories, papads etc add invisible salt to your diet.
  • Choose low fat foods and cook with less of fats and oils.
  • Limit use of alcohol.
  • Do brisk walking for 30 minutes a day
  • Healthy diet, regular exercise and positive attitude will lead towards a better life.

Cereals and starchy food:

Can include regularly: Whole grains and Whole grain products- Par Boiled Rice, Steamed Rice, Idlies, Phulkas, Chapattis, Brown Bread, Ragi, Roti, (Jowar/Maize), Popcorn, Red Rice Flakes, Multigrain Bread, Wheat Rava, Puffed rice with vegetable.

Restirct: Maida (Refined Wheat Flour), Vermicelli, White Bread, Potato, Tapioca, Noodles, Corn Flakes Porridges, Plain Puffed Rice, White Rice Flakes.

Avoid: Parota, Poori, Sweetened Breakfast Cereals, Butter Naan, Biryani and Fried Rice.

Pluses:

Can include regulary: All Dhals, Variety of Sundals (Boiled Grams), Sambar, Plain Cooked Dhal, Besan Roti, Sprouted Whole grams, Roasted Grams and Roasted Bengal gram dhal.

Restrict: Dhals with Ghee, Deep fried Pulses and Dhal preparations, Dhal Makhani (Dal with butter/cream).

Leafy Vegetables and other Vegetables:

Can include regularly: Salads, Clear vegetable soups, Steamed or Boiled Vegetables, Cooked Vegetable (With minimum Oil).

Restrict: Cream Soups, Rooty vegetables Juices (Eg. Carrot), Vegetables Pakoras, Vegetable Curries with excess oil/coconut milk, Deep fried vegetables.

Fruits:

Can include regularly: Orange, sweet lime, Guava, Apple, Papaya, Watermelon, Jamun Fruit.

Restrict: Unsweetened fruit juices, Fruit salads with ice cream, Banana,Sapota, Seethaphal, Mango, Jack Fruit.

Avoid: Sweetened fruit juices, Fruit based desserts.

Milk:

Can include regularly: Cow’s milk, Toned Milk (<3% Fat), Skimmed milk, Curds, Thin Buttermilk and Tofu.

Restrict: Panner, Cheese, Unsweetened Flavoured Milk and Milk shakes.

Avoid: Whole milk, Condensed milk, Sweetened milkshakes, Milk based sweets, Payasam, Ice creams

Non Vegetarian foods:

Can include regularly: Fish (Grilled, Curry or Gravy, Baked steamed), Chicken (de-skinned curry, tandorri), Egg (egg white omelette or scrambled).

Restrict: Fried Fish/Chicken, Butter Chicken, Mutton (fat trimmed), Egg yolk, Prawns, Shrimps, Crab, Oysters.

Avoid: Pork, Beef, Organ Meat (Liver, Brain).

Oils and Nuts:

Can include regularly: Sunflower oil, Safflower oil, Groundnut oil, Gingelly oil, Soybean oil, Olive oil, Boiled or Roasted almonds, Peanuts, Cashew nuts, Walnuts (Handful).

Restrict: Coconut in chutney and curry preparation, salted and fried nuts, Dried coconut, Coconut oil, Ghee, Butter, Vanaspathi, Margarine.

Sugars:

Avoid: Jaggery, Sweets, Honey, Confectionaries, Chocolates, Soft Drinks, Sugarcane Juice, Sugar syrups, Glucose, Sweetened health drinks and beverages.

Miscellaneous food:

Restrict: Vadai, Bonda, Bajji, Potato Chips, Pickles and Papads, Cakes, Pastries, Mixture/Namkeen, Deep fried foods, etc.

How to eat in a Healthy Way:

Food Guide Pyramid:

Healthy Snack options:

  • Fruit
  • Sprouts/Boiled legumes (with grated carrot/radish and lime juice)
  • Murmura with roasted Bengal gram, peas, onions, tomatoes, etc
  • Roasted channa/peas – 1 cup
  • Badam and walnuts - fistful
  • Coffee/tea/low fat milk – 1 cup
  • Avoid biscuits of any type as the ingredients will include refined wheat flour and hydrogenated fat.

Fruits in Diet:

  • Take fruits in limited portion sizes. For example, a small fruit or half of big or one cup of chopped fruit at a time.
  • Choose a variety of fruits on day-to –day basis.
  • Take fruits as a snack rather than along with a meal.
  • Choose whole fruit and not fruit juices.