Diabetes Diet Plan: For those Looking to Lose Weight

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.When you have type 2 diabetes, physical activity is an important component of your treatment plan. It's also important to have a healthy meal plan. It is rightly said that you are what you eat. Neha Sehwani (Dietician) and Ann Kritika Mathew (Fitness consultant and Physiotherapist), Truweight, suggest a comprehensive diet plan that caters to people suffering from diabetes and help them lose weight in a systematic manner.

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

Breakfast:

• 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

• 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)

Lunch:

• 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)

Evening Snacks:

• 1 cup roasted bengal gram (without salt, with skin), or
• 1 khakhra, or
• 1 cup sprout bhel

• 1 cup broken wheat dalia + 1 cup dal, or
• 2 chapatis + 1 cup veg + 1 cup dal
• 2 mix veg besan chila (low oil)

Bed time: 1 glass luke warm water

Foods to Avoid - 

• 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

All kind of green leafy vegetables, other vegetables, whole cereals, whole pulses, pulses with skin, all fruits specially citrus fruits and berries, beans and legumes, skimmed milk and skimmed milk products like curd and paneer, fish or chicken - boiled, roasted, grilled or baked, nuts like almonds or walnuts, and egg whites.

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