Diet Chart For NIDDM (1200 Calorie)

Day 06:30:00 08:30:00 11:30:00 13:30:00 16:30:00 20:30:00 22:00:00

Monday 2 TSF of overnight 2 vegetable moong/ 1 glass Rice 1 Cup + Soya 1 cup lemon / green / Vegetable clear soup or 1/2 cup milk
soaked methi seeds besan chillas with buttermilk + 1 chunk curry / black tea with 1/4 chicken & vegetable without added
with one glass of green chutney and 1 cup mixed veg vegetable curry / cup roasted chana / clear soup with 2 sugar with pinch
lukewarm water whole boiled egg salad 1/2cup daal + 1/2 namkin / jhalmudi / 2 Chapati of turmeric/
cup curd / 1 cup wheat rusk / 2 biscuit cinnamon
cucumber salad

Tuesday Overnight soaked 2 small wheat 1 glass lime Rice 1 Cup + Soya 1 portion of fruit Mixed veg curry + 2 1 cup warm
Almonds (4-5 parathas (without water + chunk curry / ( avoid high energy chapati +1/2 cup curd water with 4
pieces) with one ghee or butter) with Cucumber, vegetable curry + fruits like Banan, almond/ Kaju
glass of lukewarm 1 cup Raita + Pickle tomato, carrrot 1/2cup daal/ 1/2 Jack fruit, Mango.
water + 1/2 cup sprouts salad cup curd / 1 cup Chikku)
cucumber salad
Wednessday 2 TSF of overnight 2 piece of brown 1 seasonal fruit Rice 1 Cup + Soya 1 cup lemon / green / Fish/Chicken curry (2- 1/2 cup milk
soaked cumin seeds bread with with 2 (100gm)/ chunk curry / black tea with 1/4 3 pieces ie. 100gm) +2 without added
with one glass of boiled egg whites unstarined vegetable curry cup roasted chana / chapati + 1/2 cup veg sugar with pinch
lukewarm water (or 1 whole egg) + vegetable juice/ +1/2cup daal / 1/2 namkin / jhalmudi / 2 curry/ raita + 1/2 cup of turmeric/
1 cup green tea karela juice cup curd / 1 cup wheat rusk / 2 biscuit slalad cinnamon
cucumber salad
Thursday one glass of Unprocessed 1 cup papaya/ Rice 1 Cup + Soya 1 portion of fruit 1/2 cup vegetable curry 1 cup warm
lukewarm water Rice/Ragi/Corn watermelon / chunk curry / ( avoid high energy + 1/2 cup daal / 1/2cup water with 4
boiled with flakes with one cup muskmelon/ vegetable curry fruits like Banan, paneer + 1/2 cup curd almond/ Kaju
cinnamon of low-fat milk + guava fruit salad +1/2cup daal / 1/2 Jack fruit, Mango. + 2 chapati / 2 small
1/2 tsf Honey for cup curd / 1 cup Chikku) puri
sweetening cucumber salad
Friday 2 TSF of overnight 2 dosas/ Upma/ Idli 1 glass lime Rice 1 Cup + Soya 1 cup lemon / green / Fish/Chicken curry (2- 1/2 cup milk
soaked methi seeds with chutney and water + chunk curry / black tea with 1/4 3 pieces ie. 100gm) +2 without added
with one glass of 1&1/2 cup sambar Cucumber, vegetable curry cup roasted chana / chapati + 1/2 cup veg sugar with pinch
lukewarm water tomato, carrrot +1/2cup daal / 1/2 namkin / jhalmudi / 2 curry/ raita + 1/2 cup of turmeric/
salad cup curd / 1 cup wheat rusk slalad cinnamon
cucumber salad
Saturday Overnight soaked 1 cup poha with 1 1 seasonal fruit Rice 1 Cup + Soya 1 cup lemon / green / 2 Dosa/ pav-bhaji / 1/2 cup milk
Almonds (4-5 whole egg / 1/2 cup (100gm)/ chunk curry / black tea with 1/4 Chholey-bhature or 1 without added
pieces) with one boiled sprouts unstarined vegetable curry cup roasted chana / portion Pizza sugar with pinch
glass of lukewarm vegetable juice/ +1/2cup daal / 1/2 namkin / jhalmudi / 2 of turmeric/
water karela juice/ cup curd / 1 cup wheat rusk / 2 biscuit cinnamon
coconut water cucumber salad
Sunday 2 TSF of overnight 2 slices of whole 1/2 glass of fruit 2 Roti + 1/2 cup 1 cup lemon / green / 2 Chapati + 1/2 cup 1 cup warm
soaked cumin seeds wheat bread + egg juice / 1 whole salad + fish / black tea with 1/4 sabji/ paneer/ 1/2 cup water with 4
with one glass of white omlette + lots fruit/ 1 glass chicken curry cup roasted chana / salad almond/ Kaju
lukewarm water of veggies + fruit butter milk with (100gm or 2-3 namkin / jhalmudi / 2
salad + 1 cup butter 4 almonds / 1 pieces) + 1/2 cup wheat rusk / 2 biscuit
milk cup raita green leafy subji

Do’s Don’ts
1. Fruits & Vegetables 1. Trans-fat
2. Whole Grains 2. Processed Sugars
3. Small, frequent meals 3. Sugary drinks
4. High Protien diet 4. White flour/ Bread

Food items You can easily consume in in Diabetes

1. Cereals: Brown rice. Oat meals, Dalia, Ragi Quinoa, Jwar/ Bjra/ Raagi / Corn
2. Pulses: Chickpeas, Kidmey beans (Rajma), Moong/ Masoor/ Tuar daal, Soyabean
3. Vegetables: All gourds (bitter, snake, ridge, bottle, ivy), Ladiesfinger, Tinda, Green leafy vegetables
4. Fruits: Custurd apple, pears, grape and watermelon, musk maleon, Orenges and Apple
5. Milk & Milk products: Skim milk, Paneer, Curd, Buuter milk.
6. Meat, Egg and Fish: Lean meat, Chicken, Egg whites ( preferably boiled), all fishes like tuna, salmon, rohu, katla, cod etc.
7. Oil: 1.5 TSF/day (1 TSF = 5ml) [Olive, Musturd, Rice Bran, canola]
8. Sugar: 1 spoon /day

Lifestyle changes:
1. Waking up early
2. Practice yoga / Brisk walk for 30-45 minutes/ day
3. Getting proper sleep (7/8 hours/ day)
4. Meditation / Rlaxation / Hobbey
5. Retire early to bed ie. By 10 PM