world health employer (WHO) chose to mark global fitness Day 2016with the subject matter ‘Beat diabetes’. With hundreds of thousands of human beings presently struggling with diabetes, the trouble has attained the repute of a international epidemic. health specialists consider that the hassle has been growing at an alarming price especially from unhealthy eating habits, loss of bodily interest and stress.
when you have kind 2 diabetes, physical interest is an crucial aspect of your treatment plan. it’s also vital to have a healthy meal plan. it’s far rightly stated that you are what you devour. Neha Sehwani (Dietician) and Ann Kritika Mathew (fitness consultant and Physiotherapist), Truweight, suggest a comprehensive healthy dietweight-reduction plan that caters to people affected by diabetes and assist them shed pounds 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
four-five almonds/walnuts
Breakfast:
1 Veg sandwich (brown bread) + 1 glass milk, or
1 cup blend greens oats + 1 cup curd (skim milk), or
1 cup blend vegetables multi-grain upma +1 cup curd (skim milk), or
2 brown rice idli + 1 bowl sambhar, or
Dal dosa/ ragi dosa (much less oil) + 3 tsp chutney (green/coconut/tomato/ginger) + 1 cup sprouts or 2 boiled egg whites
Mid Morning:
100 gm end result, or
1 soft coconut water, or
1 glass vegetable juice, or
1 cup inexperienced 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)
nighttime Snacks:
1 cup roasted bengal gram (with out salt, with pores and 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 blend veg besan chila (low oil)
bed time: 1 glass luke heat waterFoods to keep away from –
All sort of processed, preserved, canned ingredients, tender beverages, colas, fruit juices and instant products
refined cereals products like maida, sooji, biscuits and white bread
easy sugars like candies, glucose, artificial sweeteners and corn syrup
Tubers like potato, tapioca, and yam
foods to include –
All form of green leafy greens, different greens, whole cereals, whole pulses, pulses with skin, all fruits mainly citrus end result 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.
