World Health Organisation (WHO) chose to mark World Health Day 2016with the theme 'Beat diabetes'. With millions of people currently struggling with diabetes, the problem has attained the status of a worldwide epidemic. Health experts believe that the problem has been growing at an alarming rate mainly from unhealthy eating habits, lack of physical activity and stress.
Meal Plan for Diabetes -
Early morning:
- 1 tsp of soaked fenugreek seeds / 1 tsp cinnamon powder, or
- 1 glass of water, or
- 4-5 almonds/walnuts
- 1 Veg sandwich (brown bread) + 1 glass milk, or
- 1 cup mix vegetables oats + 1 cup curd (skim milk), or
- 1 cup mix vegetables multi-grain upma +1 cup curd (skim milk), or
- 2 brown rice idli + 1 bowl sambhar, or
- Dal dosa/ ragi dosa (less oil) + 3 tsp chutney (green/coconut/tomato/ginger) + 1 cup sprouts or 2 boiled egg whites
Mid Morning:
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- 100 gm fruits, or
- 1 tender coconut water, or
- 1 glass vegetable juice, or
- 1 cup green tea, or
- 1 glass buttermilk (skim milk curd)
- 1 bowl of salad
- 2 chapati or 1 bowl of brown rice
- 1 cup vegetable curry
- 1 cup dal
- 1 cup curd/ raita (skim milk)
- 1 cup roasted bengal gram (without salt, with skin), or
- 1 khakhra, or
- 1 cup sprout bhel
Dinner:
- 1 cup broken wheat dalia + 1 cup dal, or
- 2 chapatis + 1 cup veg + 1 cup dal
- 2 mix veg besan chila (low oil)
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- All kind of processed, preserved, canned foods, soft drinks, colas, fruit juices and instant products
- Refined cereals products like maida, sooji, biscuits and white bread
- Simple sugars like sweets, glucose, artificial sweeteners and corn syrup
- Tubers like potato, tapioca, and yam
Foods to Include -
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