DIET IN DIABETES
Diet in diabetes is the corner stone for Diabetes Management. There is no doubt that dietic regime helps good diabetes control. Eating a wall balanced diet, in right amount is an important guideline.
No single food supplies all the nutrients to the body, hence variety of food are to be taken.
The main nutrients in food are Carbohydrates, Proteins, Fats, Vitamins and Minerals. Nutrients help body work right and make young bodies grow.
Ideal calories The total calorie intake especially in obese must be restricted in diabetes. They require a sub caloric diet, less than normal (1700-1900 cals /day).
Carbohydrates - About 55-60% of the calorie intake should be from Carbohydrates. Carbohydrates give us energy. Choice can be from Cereals, Fruits, Vegetables, Beans, Rice, Dairy Foods and Starchy food like Whole grain bread.
Table sugar (Sucrose) & rapidly absorbed Sugar (Glucose) may be avoided except in Hypoglycemia.
High Fibre Diet - Fibre is the Non- Digestible part of plant material, which in not absorbed by the body. Fibre helps lower blood sugar and blood fat levels. Fibre in diet has the following advantages.
Prevents sudden rise in glucose level.
Absorbs water and forms bulk.
Binding effect influencing lipid levels, bile Salts & Cholesterol.
Includes satiety- the satisfaction of eating.
ICMR and National Institute of Nutrition recommend daily intake of more than 40 g of Fibre, Wheat bran, Corn flakes, Lentils, Beans and Fruits are foods with high fibre.
Protein- is essential for growth and good back up supply of energy. A healthy diet should have 20% of daily calories from proteins. Sources from Dairy & Vegetable, eggs, lean meat etc.
Fat- is a Nutrient, healthy intake of Balanced Fat is essential. Diet should have less than 30% of daily calories from fat sourced from meat, eggs, veg oil and sea food. Ideal to balance fats of Saturated Fatty acids, Monounsaturated fatty acids and Poly unsaturated Fatty acids in the ratio of 1 : 1 : 1.
Cholesterol intake should be less than 300 mg / Salt intake less than 3 gms/day.
Vitamins- supplementation especially the antioxidant Vitamins are proven to be beneficial.
Suggestive Diabetic Diet Plan- (approx. 1800 To 1900 calories)
05:30 AM Luke warm water-1-1.5Ltr
06:30 AM On Rising
Coffee or Tea ½ Cup sugarless.
08:00 AM Breakfast
Any one of the following: 3 idlis/ 2 Dosas/ 2 Rava idlis/ 1 Plate Khara Bath/ 2 Wheat pooris/ 1 PlatePongal WITH sambar or vegetable carry.
OR 2 slice bread with 10mg butter or 1egg with Half cup coffee / tea without suger.
10:00 AM Luke warm water-500ml-1Ltr
11:00 AM Snack
A glass of warm or cold milk / water, with 2 Marie Biscuits of Salad.
12:00 AM Luke warm water-500ml-1Ltr
01:00 PM Lunch
Rice 2-3 cups (200-300g) OR 3 Wheat Chappatis with Sambar 1 cup or Dhal ½ cup with Curds ½ cup or 1 glass Butter Milk, plus Vegetables 1 cup and 1 roasted papad.
04:00 PM Luke warm water-500ml-1Ltr
05:00 PM Tea
3 Marie biscuits OR ½ cup Kharabath OR 1 veg sandwich WITH coffee or tea ½ cup sugarless.
07:00 PM Luke warm water-500ml-1Ltr
08:00 PM Supper
1 Roti or 1 chapatti with ½ cup vegetable 1 cup rice with ½ cup sambar of butter milk, tomato, carrot, cucumber salad with 1 apple small or grapes 6-7 Nos. or 1slice papaya.
09:00 PM Luke warm water-300ml
10:00PM Bed Time
A glass of warm or cold milk.
(Non-vegetarians may take 4 small pieces of Mutton or 2 small pieces of Chicken or 1 large piece of fish or 1 boiled egg curry instead of Sambar or Dhal at lunch or supper time)
LIST OF VEGETABLES THAT CAN BE TAKEN FREELY
Ladies finger, tomatoes, beans, bitter gourd, snake gourd, cauliflower, cabbage, drum sticks, brinjals.
Roots and tubers especially potatoes may be avoided.
General Instruction
Rarely take
Sugar, Glucose, Puddings, Cake, Chocolate, Ice cream, Honey, Ghee, Pickles, Jams, Soft Drinks, Preparatory food like drinking Chocolate, Bournvita, Horlicks,
Take in Moderation
White Bread, Thick soup, Dry Fruits, Eggs, Fruit juice, Milk Food, Lean meat, Pasteries & Cheese.
Eat more freely
Thin fish, clear soup, Juice without Sugar, Greens, Salads, Small Onions, Fresh fruits, Vegetables & Brown rice.
FOOD EXCHANGE SYSTEM
Being on diet, doesnt mean eating the same food on all days. Using food exchange system one can vary the type of food. But the caloric content should remain constant. Listed in tables are calorie equivalents for food. Using food exchange system makes the diet more flexible and exiting to match your taste and needs.
Solids
Rice Cooked (100Gms) 120 Cals
1 Chapati -35 gms(atta) 119 Cals
1 Dosa Plain 9 dia. 130 Cals
1 Idli 3 ½ dia..... 100 Cals
Poories 2 Nos. 15 CM dia..230 Cals
Khara Bath (upma 100 gms). 230 Cals
Paratta Plain 275 Cals
Dal (cooked thick grams) 100 gms.. 140 Cals
Sambar ½ cup 105 Cals
Pongal 100 gms 160 Cals
Papad fried 3 ½ .. 65 Cals
Liquids
Honey 1 tea spoon .. 20 Cals
Sugar 1 tea spoon 16 Cals
Butter 10 gms 78 Cals
Ghee 10 gms 90 Cals
Milk 125 ml .. 80 Cals
Butter Milk 150 ml . 80 Cals
Orange Juice 100 ml 45 Cals
Tomato juice 100 ml 30 Cals
Cola 300 ml 90 Cals
Coffee / Tea 1 cup (sugarless) 25 Cals
Energy Requirements during common activities
Activity Utilization/ Min
Rest Supine .. 1 Cal
Standing .... 1.4 Cal
Eating … 1.4 Cal
Dressing or Undressing …. 2.5 Cal
Walking Down Stairs .. 5.1 Cal
Walking up stairs .10.1 Cal
Sweeping Floor 1.7 Cal
Washing Cloths .. 3 Cal
Dancing 5.5 Cal
Activity Utilization/ Min
Sitting . 1.4 Cal
Pressing Cloths 4.2 Cal
Mopping Floor .. 4.2 Cal
Driving Car . 3 Cal
Playing Volley Ball 4 Cal
Cycling .. 5 Cal
Golfing 5 Cal
Playing Tennis .. 8 Cal
Bowling .. 5 Cal
Short Eats
Somosa 50 gms 125 Cals
Potato Chips (20gms) ..... 110 Cals
Chat 75 gms .. 370 Cals
Pakora 100 gms 225 Cals
Badam Halwa 50 gms . 280 Cals
Burfi 50 gms . 200 Cals
Gulab Jamoon 25 gms 100 Cals
Mysore Pak 50 gms . 170 Cals
Rasagulla 30 gms . 100 Cals
Note
Care is taken to give near calorie values. However, due to variations in household measure and cooking methods the values provided are only approximate.
With adequate diet plan, exercise and medication one can easily control diabetes and lead a healthy normal life.
Team neohealth
Diet in diabetes is the corner stone for Diabetes Management. There is no doubt that dietic regime helps good diabetes control. Eating a wall balanced diet, in right amount is an important guideline.
No single food supplies all the nutrients to the body, hence variety of food are to be taken.
The main nutrients in food are Carbohydrates, Proteins, Fats, Vitamins and Minerals. Nutrients help body work right and make young bodies grow.
Ideal calories The total calorie intake especially in obese must be restricted in diabetes. They require a sub caloric diet, less than normal (1700-1900 cals /day).
Carbohydrates - About 55-60% of the calorie intake should be from Carbohydrates. Carbohydrates give us energy. Choice can be from Cereals, Fruits, Vegetables, Beans, Rice, Dairy Foods and Starchy food like Whole grain bread.
Table sugar (Sucrose) & rapidly absorbed Sugar (Glucose) may be avoided except in Hypoglycemia.
High Fibre Diet - Fibre is the Non- Digestible part of plant material, which in not absorbed by the body. Fibre helps lower blood sugar and blood fat levels. Fibre in diet has the following advantages.
Prevents sudden rise in glucose level.
Absorbs water and forms bulk.
Binding effect influencing lipid levels, bile Salts & Cholesterol.
Includes satiety- the satisfaction of eating.
ICMR and National Institute of Nutrition recommend daily intake of more than 40 g of Fibre, Wheat bran, Corn flakes, Lentils, Beans and Fruits are foods with high fibre.
Protein- is essential for growth and good back up supply of energy. A healthy diet should have 20% of daily calories from proteins. Sources from Dairy & Vegetable, eggs, lean meat etc.
Fat- is a Nutrient, healthy intake of Balanced Fat is essential. Diet should have less than 30% of daily calories from fat sourced from meat, eggs, veg oil and sea food. Ideal to balance fats of Saturated Fatty acids, Monounsaturated fatty acids and Poly unsaturated Fatty acids in the ratio of 1 : 1 : 1.
Cholesterol intake should be less than 300 mg / Salt intake less than 3 gms/day.
Vitamins- supplementation especially the antioxidant Vitamins are proven to be beneficial.
Suggestive Diabetic Diet Plan- (approx. 1800 To 1900 calories)
05:30 AM Luke warm water-1-1.5Ltr
06:30 AM On Rising
Coffee or Tea ½ Cup sugarless.
08:00 AM Breakfast
Any one of the following: 3 idlis/ 2 Dosas/ 2 Rava idlis/ 1 Plate Khara Bath/ 2 Wheat pooris/ 1 PlatePongal WITH sambar or vegetable carry.
OR 2 slice bread with 10mg butter or 1egg with Half cup coffee / tea without suger.
10:00 AM Luke warm water-500ml-1Ltr
11:00 AM Snack
A glass of warm or cold milk / water, with 2 Marie Biscuits of Salad.
12:00 AM Luke warm water-500ml-1Ltr
01:00 PM Lunch
Rice 2-3 cups (200-300g) OR 3 Wheat Chappatis with Sambar 1 cup or Dhal ½ cup with Curds ½ cup or 1 glass Butter Milk, plus Vegetables 1 cup and 1 roasted papad.
04:00 PM Luke warm water-500ml-1Ltr
05:00 PM Tea
3 Marie biscuits OR ½ cup Kharabath OR 1 veg sandwich WITH coffee or tea ½ cup sugarless.
07:00 PM Luke warm water-500ml-1Ltr
08:00 PM Supper
1 Roti or 1 chapatti with ½ cup vegetable 1 cup rice with ½ cup sambar of butter milk, tomato, carrot, cucumber salad with 1 apple small or grapes 6-7 Nos. or 1slice papaya.
09:00 PM Luke warm water-300ml
10:00PM Bed Time
A glass of warm or cold milk.
(Non-vegetarians may take 4 small pieces of Mutton or 2 small pieces of Chicken or 1 large piece of fish or 1 boiled egg curry instead of Sambar or Dhal at lunch or supper time)
LIST OF VEGETABLES THAT CAN BE TAKEN FREELY
Ladies finger, tomatoes, beans, bitter gourd, snake gourd, cauliflower, cabbage, drum sticks, brinjals.
Roots and tubers especially potatoes may be avoided.
General Instruction
Rarely take
Sugar, Glucose, Puddings, Cake, Chocolate, Ice cream, Honey, Ghee, Pickles, Jams, Soft Drinks, Preparatory food like drinking Chocolate, Bournvita, Horlicks,
Take in Moderation
White Bread, Thick soup, Dry Fruits, Eggs, Fruit juice, Milk Food, Lean meat, Pasteries & Cheese.
Eat more freely
Thin fish, clear soup, Juice without Sugar, Greens, Salads, Small Onions, Fresh fruits, Vegetables & Brown rice.
FOOD EXCHANGE SYSTEM
Being on diet, doesnt mean eating the same food on all days. Using food exchange system one can vary the type of food. But the caloric content should remain constant. Listed in tables are calorie equivalents for food. Using food exchange system makes the diet more flexible and exiting to match your taste and needs.
Solids
Rice Cooked (100Gms) 120 Cals
1 Chapati -35 gms(atta) 119 Cals
1 Dosa Plain 9 dia. 130 Cals
1 Idli 3 ½ dia..... 100 Cals
Poories 2 Nos. 15 CM dia..230 Cals
Khara Bath (upma 100 gms). 230 Cals
Paratta Plain 275 Cals
Dal (cooked thick grams) 100 gms.. 140 Cals
Sambar ½ cup 105 Cals
Pongal 100 gms 160 Cals
Papad fried 3 ½ .. 65 Cals
Liquids
Honey 1 tea spoon .. 20 Cals
Sugar 1 tea spoon 16 Cals
Butter 10 gms 78 Cals
Ghee 10 gms 90 Cals
Milk 125 ml .. 80 Cals
Butter Milk 150 ml . 80 Cals
Orange Juice 100 ml 45 Cals
Tomato juice 100 ml 30 Cals
Cola 300 ml 90 Cals
Coffee / Tea 1 cup (sugarless) 25 Cals
Energy Requirements during common activities
Activity Utilization/ Min
Rest Supine .. 1 Cal
Standing .... 1.4 Cal
Eating … 1.4 Cal
Dressing or Undressing …. 2.5 Cal
Walking Down Stairs .. 5.1 Cal
Walking up stairs .10.1 Cal
Sweeping Floor 1.7 Cal
Washing Cloths .. 3 Cal
Dancing 5.5 Cal
Activity Utilization/ Min
Sitting . 1.4 Cal
Pressing Cloths 4.2 Cal
Mopping Floor .. 4.2 Cal
Driving Car . 3 Cal
Playing Volley Ball 4 Cal
Cycling .. 5 Cal
Golfing 5 Cal
Playing Tennis .. 8 Cal
Bowling .. 5 Cal
Short Eats
Somosa 50 gms 125 Cals
Potato Chips (20gms) ..... 110 Cals
Chat 75 gms .. 370 Cals
Pakora 100 gms 225 Cals
Badam Halwa 50 gms . 280 Cals
Burfi 50 gms . 200 Cals
Gulab Jamoon 25 gms 100 Cals
Mysore Pak 50 gms . 170 Cals
Rasagulla 30 gms . 100 Cals
Note
Care is taken to give near calorie values. However, due to variations in household measure and cooking methods the values provided are only approximate.
With adequate diet plan, exercise and medication one can easily control diabetes and lead a healthy normal life.
Team neohealth
