Diabetic diet plan

Oct 02, 2015

Diabetes can be said as a lifestyle disease which has affected a large number of people worldwide and can lead to further some serious or chronic conditions.

Introduction

Diabetes Mellitus (DM) is a condition characterized by high blood glucose resulting from the body’s inability to use that glucose efficiently. It is a chronic metabolic disorder as a result of failure in the formation of hormone insulin or its action or liberation from the pancreas which is the only hormone that helps the body to utilize glucose to produce energy. Untreated diabetes can lead to many serious medical problems such as damage to blood vessels and nerves which can result in blindness, kidney disease, nerve disease, limb amputations and cardiovascular disease. For a diabetic person it is suggested to have diet high in protein, rich in vitamins and minerals and medium in CHO and fat. A plan diet becomes a vital part of routine and when followed religiously can help to recover the health.

Dietary guidelines

Determine your ideal body weight according to your age & height and try to maintain it.
Diabetics can eat any normal food except those containing sugar, glucose, jaggery or honey.
Avoid heavy 2-3 large meals and instead divide your whole day food into 5-6 small meals with equal quantity of CHO and other nutrients.
Fibre should be an important part of your diet as it helps in reducing the absorption of blood glucose from the gut.
Avoid feast and fast as it imbalances your glucose level.
Exercise should be a part of your daily life.

Lifestyle modification

Regularity of mealtimes is essential.
In between meals try to include light snacks.
Diabetics should always carry homemade light snacks and water with them while traveling.
Moderate amount of food should be eaten avoiding heavy meals.
You should be relaxed and ambience should be calm while having meals.

Foods allowed

Lemon water (no sugar)
salad leaves
tomatoes
cucumber
onion
clear soups
buttermilk
all citrus fruits
vegetables

Foods to be taken in prescribed amount

All cereals
pulses
meat
poultry
egg
chicken
milk and milk products
nuts or dry fruits

Foods to be avoided

Foods rich in starch- potato, colocasia, sweet potato, beetroot, yam, jackfruit, refined flour (maida or cornflour).
All fats- butter, cream, ghee, fried foods
Fruits with high sucrose- mango, sapota, banana, grapes, custard apple.
All sweets- sugar, honey, jaggery, ice-creams, sweets, puddings, murabbas
Alcoholic drinks and aerated soft drinks, sweetened juices & squashes.
Bakery products like biscuits, namkeen, cakes, pastry, patties etc

Diet equation for calculation of calories intake

For males:
(66.47) + (13.75 * weight in kg) + (5.0 * height in cm) – (6.78 * Age in years)

For females:
(655.10) + (9.56 * weight in kg) + (1.85 * height in cm) – (4.68 * Age in years)

Sample menu according to Indian diet

Approx total calories – Energy 1600 Kcal, Protein 65gm, Carbohydrates 220 gm, Fats 35-38 gm

Early morning:

Energy 60 Kcal, Protein 1 gm, Fat 2.5gm, CHO 2.5gm

Lemon water/plain water= 1 glass or Green tea/lemon tea=1 cup (without sugar) with cinnamon Along with Flaxseeds=1/2 tsp

Breakfast: (with a gap of 1 Hr)

Energy 240 Kcal, Protein 15gm, Fat 7.5 gm, CHO 50 gm

Skimmed milk-1 cup (200 ml) with daliya/oats/wheat flakes (30 gm), (with anjeer 1-2) or One Missi chappati (without fat) with mint and coriander chutney or multi grain / brown bread (2-3 slices)
Egg/Paneer (1 poached or boiled white part/25gm) or Veg snacks like oats poha/veg daliya/brown bread poha (1 quarter plate)

Mid morning: (With a gap of 2 hrs)

Energy 120 Kcal, Protein 7.5gm, Fat 1.5 gm, CHO 25 gm

Lemon water/ Salted Butter milk/Veg juice (1 glass) or Citrus fruit (one in quantity) or sprouted chat=1 bowl (raw 25 gm dal)

Lunch: (with a gap of 2 hrs)

Energy 470 Kcal, Protein 18 gm, Fat 10 gm, CHO 75 gm

Salad- 1 bowl
Missi chappati (2)
Cooked Vegetable (prefer green leafy veg) one bowl
Skim milk curd/veg raita/cooked dal one bowl

Evening tea: (with a gap of 2 to 2.5 hrs)

Energy 150 Kcal, Protein 7.5 gm, Fat 5.5 gm, CHO 50 gm

Tea/Green tea- 1 cup (without sugar)
High fibre biscuits/multigrain biscuits (quantity 2) or Roasted Channa= 25gm or Sprouted Chat=25gm or wheat puff=25gm

Pre-dinner: (one hour before dinner)

Energy 75 Kcal, Protein 2 gm, Fat 1 gm, CHO 20gm

Clear Soup/cold soup =1 bowl or Fruit Chat= 1 bowl or Veg crush=1 glass

Dinner: (2.5 to 3 hrs before bedtime)

Energy= 370 Kcal, Protein= 10.2 gm, Fat= 8 gm, CHO= 50 gm

Salad (1 bowl)
High fibre chappati (1or2)
Cooked vegetable one bowl
Skim milk curd/cooked dal one bowl or milk with wheat flakes one bowl (with anjeer 1-2) or Apple shake/strawberry shake one glass (with anjeer 1-2)
Can be taken once in a week only and that too instead of dal or curd in your diet plan

* Roasted chicken or fish/Egg (white part)/ Paneer (100gm/1 piece/20gm)