Please note that this particular meal plan is suitable for INDIAN OR ASIAN DIET. It might not be an acceptable one for others. Kindly excuse.
Diabetes being one of the most common health pathological condition in today’s word, food we eat has a pivotal role in controlling the situation. Apart from insulin level and other hormonal influences, body’s sugar level is also depend on the quality, quantity and duration of every meal intake. Before proceeding with the meal plan, there are certain points to be considered for its effectiveness.
POINTS TO REMEMBER:
- Taking multiple meal is the key factor in controlling diabetes. Never feel shame of it.
- Do not skip basic exercises. Those are the activating factors for the hormonal balance
- Do not skip meals and medications
- Sleep on time, 7 hours of sleep is essential
- Hydrate well ( 2 litres of water per day minimum)
- Do not use processed white sugar, instead replace it with other low glycemic index natural sweeteners like cane sugar, palm jaggery which are far way better than the former. However, limiting the sweeteners are good of choice.
- Since rice and wheat are the major staple foods of Asian countries, it is unavoidable. Nevertheless, polished white rice and refined wheat flour are better be replaced with indigenous crops like red or brown rice and with millets.
- Never follow the myth called ” say no to carbs and take proteins alone”. Always diet should be a balanced one and it includes carbohydrate, proteins, fats, vitamins and minerals in an adequate amount.
- Do not categorize or restrict on certain fruits. It is to be understandable that fruits have rich nutrient value and certainly better than other artificial supplements available in the market nowadays. Only the quantity matters, for instance a diabetic patient cannot take mango as equally like guava, however both are consumable.
- Either it is a fruit or vegetable, do not consume same set of items everyday. Each natural edible products have different set of nutrient contents which has to be equally distributed on each day.
MORNING ( let’s say the day starts at 6:30 AM)
Drink one cup of water immediately after wake up ( preferably luke warm water, this helps to maintain the alkalinity of the body)
Within half an hour after waking up ( 7:00 AM), metabolism has to get start with 4 to 5 numbers of dry fruits and nuts along with home made drink of your choice.
BREAKFAST (8:00 – 8:30 AM)
2 nos of steamed rice batter/ pancake / steamed rice flour
1 cup of millet porridge with added vegetables
Cereals filled side dish
** adjust the quantity according to the appetite
MID-MEAL (10:30 AM – 11:30 AM)
1 cup of fruit salad
1 whole egg
2 egg white
1 fish shallow cooked
LUNCH (2:00 – 2:30 PM)
1 Cup of vegetable salad or greens
1 cup of brown rice/ millet or 1 indian wheat bread + 1/4 cup of rice/millet
Gravy filled with vegetables/ lentils / pulses/ 2-3 piece of non veg
1/2 cup of herbal soup
EVENING (5:00 – 5:30 PM)
1 cup of sprouts
1 cup butter milk
DINNER (8:00 – 8:30 PM)
2 NOS of indian bread preferably with multigrain flour
Vegetables rich side dish or fish curry
PRE-BED TIME ( 9:30 – 10:00 PM)
I cup of milk
Sleep on / before 11 PM