Time Menu Key Nutrient
On Waking Soaked Fenugreek Seeds With Water Fiber
Breakfast Multi Grain Idly/ Dosa Protein , Carbohydrate
Sambar/ Egg White Masala Protein, Antioxidants
Tomato, Apple And Walnut Salad Vitamins, Minerals And Essential Fatty Acids
Mid Morning Green Tea Antioxidants
Orange Carbohydrate, Antioxidants, Vitamin C And Fiber
Lunch Brown Rice Carbohydrate, Vitamin, Mineral And Fiber
Sambar/ Chicken Gravy Protein, Vitamins, Omega 3
Cucumber Tomato Raitha Vitamins, Minerals And Fiber
Evening Tea/ Coffee (Without Sugar) Protein And Calcium
Coffee/ Milk/ Tea Without Sugar Protein And Calcium
Late Evening Boiled Legumes With Coconut Scrapings Protein, Carbohydrate And Fiber, Fat
Dinner Radish + Fenugreek Leaves Stuffed Whole Wheat Paratha Carbohydrate, Fiber, Vitamins, Minerals And Fiber
Dhal / Chicken Gravy Protein, And Calcium
Raitha Protein And Fiber
Before Bed Milk Without Sugar Protein And Calcium
Pear

Carbohydrate, Antioxidants, Vitamins And Fiber


Note : 

The free diabetes diet plan given below is just an illustration and not for following without a nutritionist’s guidance. Wootu Nutrition always promotes customized diet plans for every individual as one diet plan does not suit everyone and on dietary terms it is not recommended also. If you want to follow a diet to keep your diabetes under control, please contact our nutritionists here who will help you get a tailor made diet chart designed for you considering your anthropometric, bio-chemical, clinical and dietary patterns including your likes, dislikes, allergies etc.,


FOODS TO INCLUDE

  • A variety of whole grains like Brown Rice, Ragi, Unpolished Rice Flakes, Bajra, Whole-Wheat Flour, Multigrain Breads
  • Sprouts for at least one meal a day
  • All types of pulses like Rajma, Horse Gram, Green Gram, Black Eyed Beans, Chickpeas, Dals
  • High Fibre Vegetables with Lunch And Dinner
  • Two varieties of fresh Fruits like Guava, Orange, Jamun, Pomegranate, Apple, Lime, Melons, Lemons
  • Drink 2 litres of Water per day
  • Locally available Fish for weekly thrice
  • Lean meats like Country Chicken, Quail etc and Eggs upto 3- 4 Whole Eggs per Week
  • Upto 400 ml of 3% Milk either as Milk, Curd, Paneer or Cheese
  • Green Leafy Vegetables Thrice a Week
  • Cold pressed Coconut oil upto 4 tsp a day


FOODS TO AVOID

  • White Rice, Maidha, Processed foods like Noodles, Pasta, Bread, Cereal Flakes, Instant Oats, Semiya and Ravai
  • Tubers like Potato, Yam, Colacasia and Starchy Foods like Raw Banana
  • Roots like Carrot, Beetroot, Onion, Raddish, Pumpkin
  • Fruits like Banana, Custard Apple, Chikku, Grapes, Jack Fruit, Apple, Pears
  • Fruit juices, Carbonated Beverages and Soft drinks
  • Deep fried foods like Bajji, Vada, Bonda, Namkeen, Khakra, Sev
  • Refined oils, Seeds and Vegetable Oils
  • Bakery foods (Cookies, White Bread, Croissants)
  • Sugar, Honey, Jaggery, Syrups, Confectionery, Custard, Ice Cream, Chocolate, Sweets
  • Red meat, Egg Yolk, Organ Meat, Processed Meat Like Sausage, Salami
  • Regular use of Artificial Sweeteners
  • Alcohol