Department of Nutrition and Dietetics

1600 CALORIES DIABETIC DIET

24 hour food intake

Foods Weight (g) Calories Protein

Cereals - whole wheat atta/porridge/Whole wheat bread/brown rice/oats 160 560 16

Milk low fat - 3% (Toned) 400 242 13

Curds (low fat milk) 240 145 8

Paneer (low fat milk) 50 145 8

*Egg whites 2 32 8

*Fish/lean chicken 60 150 14

Legumes (with husk) 50 160 10

Fruit (seasonal) 300 120 -

Vegetable A (tori, lauki, capsicum, brinjal, cauliflower, spinach, mustard, tomato) 200 32 2

Vegetable B (peas, beans, carrot, pumpkin, ladies finger, onion, radish) 100 32 2

Cooking oil 15ml. 135 -

Total calories and proteins (approx.)

Vegetarian: 1571 Calories, 59g Protein

*Non Vegetarian: 1608 Calories, 73g protein

 A day’s Menu
Bed Tea: Tea:
• 1 cup without sugar • 1 cup without sugar
• Low calorie snack/Fruit 100g (1 medium)
Breakfast:
• Milk (low fat) 1 glass (200 ml.) Dinner:
• Whole wheat bread slices 2/whole wheat porridge/ • Salad
oats 50g (one bowl)
• Rice with whole pulse/bengal gram (1 ½ bowl)
• Egg whites 2/low-fat paneer 25g/sprouts or Chappati 3 medium sized (60g)
• Whole pulse with husk 25g (1 bowl - cooked)
Mid Morning: • Low-fat curd 120g (1 bowl)
• Fruit 100g (1 medium) • Vegetables 125g (1 serving)

Lunch: Bed time:

• Salad • Milk (low fat) 1 cup (100 ml.)
• Chappati (wheat and bengal gram 4:1)
3 medium sized (60g)
• Whole pulse with husk 25g (1 bowl - cooked)
• Low fat paneer (25g) or Grilled chicken/fish (60g)
• Low-fat curd 120g (1 bowl)
• Vegetables 125g (1 bowl)
• Fruit 100g (1 medium)

Healthy Tips
1. Do not skip meals. Divide your daily calories in to 5 - 6 small meals
2. Use whole grain cereals, whole grams and pulses, whole wheat porridge ,whole wheat bread, oats etc to incorporate fibre in
your diet
3. Supplement wheat with whole channa and do not sieve flour (wheat and channa 4:1 ratio).Mix rice with whole grams or dals
in a ratio of 1:1 to incorporate fibre
4. Consume at least 4 - 5 servings of fresh green vegetables and fruits/day
5. Take fruits as a dessert and avoid sweets and other rich cream-based dishes. Use lemon and vinegar as salad dressing
6. Use olive/canola/rice bran/soya/mustard oil. Change oils in couple of months
7. Almonds , walnuts, flax seeds and fish are good sources of antioxidants
8. Consume fresh lime (without sugar), coconut water, plain soda instead of sweetened fruit juices and
aerated drinks
9. Avoid intake of refined carbohydrates like sugar, juice, jams, honey, gur, chocolate, sweets
10. Limit intake of root vegetables like potato, colocasia, maida preparations like white bread, biscuits, plain boiled rice, sago,
noodles, macaroni, etc.
11. Consume less fat, especially saturated fat (found in fatty meats, poultry skin, butter, ghee, whole milk, ice cream, cheese,
palm oil, coconut oil, margarine and vanaspati)
12. Avoid whole milk and use toned/skimmed milk for tea, coffee, curd and paneer.
13. Avoid foods that are high in cholesterol (such as egg yolks, red meat and high-fat dairy products .Use white meat, i.e., fish
and lean chicken. Avoid pork, mutton and other glandular meats
14. Restrict consumption of fried foods like puris, paranthas, pakoras, samosas, kachoris, mathris
15. Limit intake of excess salt, processed and preserved foods
16. Restrict alcohol and watch for calories

FOOD EXCHANGE
1. Cereal Exchanges: Each Exchange contains 3. Milk Exchange (240 ml.): Each Exchange
15g carbohydrates, 70 calories and 2g protein contains 12g carbohydrates, 145 calories, 8g
• Chappati (20g atta):1 in no protein and 7g fat
• Cooked Rice (75g): ½ bowl • Milk *(240 ml.): 1 glass

• Idli: 1 medium size • Curd *(240g): 2 bowls

• Bread (30g): 1 large slice • Cottage Cheese *(Paneer): 50g

• Potato (75g): 1 medium size • Skimmed Milk powder (45g): 3 tablespoons

• Cornflakes (20g): 1 ½ table spoon • Khoa (30g): 2 tablespoons

• Noodles cooked (75g): ½ bowl *Milk/Curd/Paneer: 3% fat milk

• Biscuits: 2 in no’s

2. Meat Exchange: Each Exchange contains 7g 4. Pulses and Legumes Exchanges:

proteins, 75 calories and 5g fat Each Exchange contains 15g carbohydrates,
• Chicken: 25g 80 calories and 5 g protein
• Fish: 30 - 40g • Moong (25g raw): 1 bowl cooked

• Egg whole: 1 medium • Arhar (25g raw): 1 bowl cooked

• Sausage: 20g • Rajmah (25g raw): 1 bowl cooked

• Mutton: 40g • Lobia (25g raw): 1 bowl cooked

• Ham: 20g • Soya Nuggets: 20g

*1 Bowl: 125 - 150g
5. Fruit Exchange: Each Exchange contains 10g 7. Fat/Oil Exchange: Each Exchange
carbohydrates and 40 calories
• Orange (100g): 1 medium
• Apple (90g): 1 small
• Pear (90g): 1 small
• Banana (40g): ½ medium
• Mango (60g): 1 slice
• Water-melon (300g): 1 large slice
• Papaya (120g): 1 - 2” slice
• Guava (100g): 1 medium
contains 5g fat, 45 calories
• Oil (vegetable) 5g: 1 tsp
• Ghee, Vanaspati 5g: 1 tsp
• Butter 5g: 1 tsp
• Cream 10g: 2 tsp
• Nuts: Almonds (5), walnut (2), Peanuts (10)

6. Vegetable Exchange: Vegetables are broken 8. Sugar Exchange: 20 calories

into 3 groups as follows: • Sugar 5g:1 tsp
A Group (100g - 1bowl ) - 3g carbohydrates, 16 • Jaggery (Gur): 25g
calories and 1g proteins: Cabbage, Spinach, Mustard
greens, cauliflower, Brinjal, Capsicum, Lauki,Tori
B Group (100g - 1 bowl) - 6g carbohydrate, 32
calories and 2 g proteins: Peas, Green beans, Carrots,
Pumpkin, Bhindi, Onions, Radish
C Group (Roots & Tubers - 25g) - 5g carbohydrate, 20
calories: Sweet potato, Colocassia, Beet root, Yam
Adapted from: Gopalan C.Nutritive Value of Indian Foods, NIN, ICMR 2011

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