Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy Diabetes Diet Plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that the below 1600 kcal Diabetic diet chart recommends.
People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood.
If your report shows that you are Diabetic or nearly reaching to Diabetes then you should maintain these Diabetes diet plan given by almost all expert dietitian related to diabetes. You can reduce the sugar level by this diet chart in just two to three weeks. Also you can prevent the most pathetic disease called diabetes by following this chart all the time. But obviously you need physical exercise also to control your diabetes for lifetime.
1600 Kcal DIABETIC DIET CHART
|Early Morning||1 Glass Methi Water in empty stomach|
|At 7.00 am||1 Cup milk/Tea/Greeen Tea without sugar|
2 Bicuits (Marie/digestive/cream cracker/Multigrain)
|Breakfast (8.30 am – 9.00 am)||Dalia/Cornflakes/Oats (Cooked with Milk but Sugar free)|
Two Bread Toast with Egg white omelets
2 Chapatti + 1 Small bowl Sabji
|Mid Morning (At 11.00 am)||Fruit Salad (Total 100g fruits) like Apple, Naspati, Guava etc.|
|Lunch (At 1.30 pm – 2.00 pm)||Rice (100g) + 1 Small bowl Dal + 1 small bowl Mix Veg Sabji + Sag (75g) + Fish Curry/Chicken(2 P pieces only) – 50g + 1 Small bowl Home made curd|
|Tea/Snacks (At 6.00 pm)||1 Cup Tea without sugar + Upma with Veg/Poha/Bhel Muri|
2 Veg Sandwich – 150 Kcal
|Prior Dinner||1 Small bowl Soap – 50 Kcal|
|Dinner (At 10.00 pm)||2-3 Roti or Rice (90gm) + 1 Small bowl Dal + Lauki/Papaya/Jhinga/Squash Sabji (1 Small Bowl) + 1 Katori Pannir Curry(Weekly 2 Times) or Raita 1 Katori|
|Bed Time (At 11.00 pm)||1 Cup Hot Milk|
|N.B: Total Allowance of Fat/Oil per day is 20 ml|
FOOD TO BE AVOIDED
|NUTS||DRIED FRUITS||PRESERVED FRUITS|
|HORLICKS||BOURN VITA||CHOCOLATES DRINKS|
|N.B: Coconut & coconut used products should not be consumed at all|
FOOD THAT CAN BE INCLUDED
|PLAIN COFFIE OR TEA WITHOUT SUGAR||SKIMMED BUTTER MILK|
|UNSWEETENED & HOMEMADE JUICE EXCEPT MANGO, BANANA & AVOCADO JUICE & SHAKE||VEGETABLES & SALADS|
|SPICES LIKE ONION, GINGER, GARLIC, PEPPER||FRUITS LIKE APPLE, PEARS, GRAPES, AMLA, LIME, WATER MELON, ORANGE etc.|
|ALL GREEN LEAFY VEGETABLES & PULSES & LEGUMES||SKIMMED MILK & PRODUCT|
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