Meal plan for diabetes

Neha Sehwani, dietician along with Ann Kritika Mathew, fitness consultant and physiotherapist at Truweight give a meal plan and exercise regime for diabetics

Early morning – 1tsp of soaked fenugreek seeds / 1 tsp cinnamon powder +1 glass of water and almonds/walnuts – 4-5 no.

Breakfast – Veg sandwich (Brown bread) – 1 no. + 1 glass milk / Mix vegetable oats – 1 cup + curd (skim milk) – 1 cup / mix vegetable multigrain upma – 1 cup + curd (skim milk) – 1 cup / brown rice idli – 2 no. + sambhar – 1 bowl / mix dal dosa/ragi dosa (low oil) + chutney – 3 tsp (green/coconut/tomato/ginger) + sprouts – 1 cup or boiled egg white – 2 no.

Mid Morning – fruit – 100gm / tender coconut water – 1 / vegetable juice – 1 glass / green tea – 1 cup / buttermilk (skim milk curd) – 1 glass

Lunch - Salad – 1 bowl, chapati – 2 no or brown rice – 1 bowl, vegetable curry – 1 cup, dal – 1 cup, curd/raita (skim milk) – 1 cup

Evening snacks – roasted bengal gram (without salt, with skin) – 1 cup or khakhra – 1 no. or sprout bhel – 1 cup

Dinner – broken wheat dalia – 1 cup + dal – 1 cup, or chapati – 2 no + veg – 1 cup + dal – 1 cup, mix veg besan chila (Low oil) – 2 no.

Bed time - 1 glass luke warm water