Sample Diet Plan for diabetics
Generally diets are based on the total calory needs of the body. Since calories are derived from all the components of food like Carbohydrates, Proteins and fats, there composition in the food is divided as per their requirements of the body.
Maintainance Diets
These diets would meet the energy requirements of a person and neither cause increase or decrease in weight, if all other parameters like physical work and health status remain same. Average requirements of a normal person not engaged in too much physical work is around 30 k cal / Kg per day. For example a person weighing 50 kg would require a diet which provides approx. 1500 k calories.
Weight Loss diets
These diets provide a little less calories than the normal requirement and thus cause a negative energy balance, which results in the loss of body weight. It is adviced to decrease the energy requirements ( read calories ) by not less than 10% to achieve weight loss.
First of all, find the appropriate weight for yourself.
BMI = Weight In Kgs/ ( height in metres)2
|
BMI value in Kg/m2 |
Interpretation |
Action recommended |
Diet plan Recommended |
|
21-25 |
Desirable |
Maintain weight |
Maintainance diet |
|
25-30 |
Overweight |
Loose weight approx. 10% of current wt |
Weight loss diet |
|
More than 30 |
Obese |
Loose weight aggressively target 10% reduction of current weight |
Weight loss diet |
Rarely diebetics can be underweight as well, in that case a diet with 10% excess calories would have to be taken.
An average Non Obese adult diabetic would require a 2000 k cal diet, while an overweight or obese diabetic may require 1500 or 1200 kcal diet.
Try to plan your day in such a way that you can have food at fixed times. Fix times for breakfast/ lunch/dinner/ evening and morning snacks and regulate them as per your chosen diet plan.
It is not necessary that you take exactly the same food preparations as mentioned in the sample menus but the category of food items should be same.
|
Curry / or subzis can mostly be interchanged, so instead of 1 katori cauliflower subzi you may take 1 katori beans or cabbage or karela or gourd ( ghia) or tinda or tori etc |
|
Roti ( phulka) may be exchanged with 2/3 rd Katori of rice or 2/3 rds of a paratha or 1and a half puri = Aloo ka paratha |
|
Daals- Mostly all daals (eg. Chane ki daal, Arhar daal, Besan Kadhi, sabut masoor or moong, Kabuli chane, Rajmah, cowpea) except Urad (Black gram), Moong (green gram) and masoor (lentil) can be exchanged with each other and quantity of these daals can be decreased of Urad take 2/3rdKatori and of moong or masoor take = Katori On the other hand, Sambar, or Chole can be increased to one & a half katori |
|
|
|
1200 k |
Cooked Food | |
|
Vegetarian |
Non-Vegetarian | |
|
Tea/ Coffee |
1 cup |
1cup |
|
Break fast | ||
|
Toast |
One |
Two |
|
Milk |
1 cup |
|
|
Tea / Coffee |
|
1 Cup |
|
|
One |
One |
|
Lunch | ||
|
Rice |
1 katori ( 150 ml) |
1 katori ( 150 ml) |
|
Daal ( except urad, moong, masoor) or Sambar |
3/4th katori ( 150 ml) 1 Katori |
3/4th katori ( 150 ml) 1 katori |
|
Amaranth ( or other green leafy vegetable) |
|
|
|
Buttermilk |
|
|
|
Tomato |
One |
One |
|
Cucumber |
One |
One |
|
Evening | ||
|
Tea/ Coffee |
1 cup |
1 cup |
|
Upma |
= Katori |
= Katori |
|
Dinner | ||
|
Phulka |
3 |
4 |
|
Lentil daal |
> Katori |
|
|
Beans curry |
1 katori |
1 katori |
|
Egg curry |
-- |
1 katori |
|
Buttermilk |
1 katori |
-- |
|
Tomato |
One |
One |
|
Radish |
One |
One |
|
| ||
|
Note: oil to cook |
3 tspns |
|
|
1500 kCal diet |
Cooked Food | |
|
Vegetarian |
Non-Vegetarian | |
|
Tea/ Coffee |
1 cup |
1cup |
|
Break fast | ||
|
Toast |
Two |
Two |
|
Egg ( half boiled) |
-- |
One |
|
Milk |
1 cup |
-- |
|
Tea / Coffee |
-- |
1 Cup |
|
|
One |
One |
|
Lunch | ||
|
Rice |
2 katori ( 2 x 150 ml) |
2 katori (2 x 150 ml) |
|
Sambar* |
1 katori ( 150 ml) |
1 katori ( 150 ml) |
|
Amaranth ( or other green leafy vegetable) |
1 katori ( 150 ml) |
1 katori ( 150 ml) |
|
Curd |
= Katori |
< katori |
|
Tomato |
One |
One |
|
Cucumber |
One |
One |
|
Pickle |
1 piece |
1 piece |
|
Evening | ||
|
Tea/ Coffee |
1 cup |
1 cup |
|
Upma |
> Katori |
> katori |
|
Dinner | ||
|
Phulka |
3 |
4 |
|
Green gram daal |
1 Katori |
--- |
|
Cauliflower curry |
1 katori |
1 katori |
|
Fish / chicken curry |
--- |
2 pieces |
|
Roasted papad |
1 |
1 |
|
Tomato/ Cucumber |
One |
One |
|
Before going to bed- Milk |
1 cup |
= cup |
|
| ||
|
Note oil to cook |
4 tspns |
|
|
2000 kCal diet |
Cooked Food | |
|
Vegetarian |
Non-Vegetarian | |
|
Tea/ Coffee |
1 cup |
1cup |
|
Break fast | ||
|
Toast |
3 |
4 |
|
Egg ( half boiled) |
-- |
One |
|
Milk |
1 cup |
-- |
|
Tea / Coffee |
-- |
1 Cup |
|
|
One |
One |
|
Lunch | ||
|
Rice |
2 katori ( 2 x 150 ml) |
2 katori (2 x 150 ml) |
|
Daal ( except urad, moong, masoor) |
3/4th katori ( approx. 120 ml) |
3/4th katori ( approx 120 ml) |
|
Cabbage |
= katori |
= katori |
|
buttermilk |
1 katori |
= katori |
|
Tomato |
One |
One |
|
Cucumber |
One |
One |
|
Phulka |
1 piece |
1 piece |
|
Evening | ||
|
Tea/ Coffee |
1 cup |
1 cup |
|
Upma / Tomato sandwich |
> Katori ( 2 ) |
> Katori (2) |
|
Dinner | ||
|
Phulka |
2 |
3 |
|
Rice |
= Katori |
= Katori |
|
Green gram daal |
1 Katori |
--- |
|
Cauliflower curry |
1 katori |
1 katori |
|
Fish / chicken roasted |
--- |
1 piece |
|
Roasted papad |
1 |
1 |
|
Tomato/ Cucumber |
One |
One |
|
salad |
2 tbspn |
2 tbspn |
|
Onion (medium sized) |
1 |
1 |
|
Curd |
1 katori |
|
|
| ||
|
Note oil to cook |
4 tspns |
|
|
Dish / Preparation |
One serving ( usual) |
Carbohydrates |
Fat |
Protein | |
|
|
Weightgms |
Kcal |
gms |
gms |
gms |
|
Rice |
200 |
222 |
50 |
0.3 |
4.4 |
|
Pulao ( rice with chickpeas, oil and spices) |
300 |
430 |
57 |
10.3 |
9.5 |
|
Phulka ( roti) 2pcs |
70 |
170 |
35 |
0.9 |
6.0 |
|
Puri 3-pcs |
75 |
240 |
35 |
8.4 |
6.1 |
|
Paratha- 2 pcs |
100 |
297 |
47 |
8.3 |
8.3 |
|
Aloo paratha ( paratha stuffed with mashed, spiced potatoes) 1 pc |
90 |
213 |
35 |
6.9 |
4.8 |
|
The above values reflect the average contents of the mentioned foods only. Dietary recommendations for diabetics could be based on these values | |||||
|
Dish / Preparation |
One serving (usual) 1 katori-bowl of 150 ml. volume |
Carbohydrates |
Fat |
Protein | |
|
|
Weight gms |
Kcal |
gms |
gms |
gms |
|
Chickpeas ( Chole ) |
160 |
119 |
8 |
6.6 |
6.8 |
|
Kadhi |
140 |
118 |
10 |
6.8 |
4 |
|
Sambar |
160 |
81 |
10 |
6.8 |
4 |
|
Bengal Lentil daal |
130 |
79 |
12 |
1.8 |
4.2 |
|
Lentil ( whole) sabut masoor |
130 |
95 |
13 |
2.5 |
5.3 |
|
Whole green gram ( sabut moong) |
145 |
113 |
15 |
3.3 |
6.4 |
|
|
123 |
124 |
16 |
4.1 |
5.6 |
|
Black eye beans ( Rawan) |
140 |
141 |
16 |
5.1 |
7.4 |
|
Red Gram daal (Arhar ki daal ) |
135 |
109 |
17 |
2 |
6 |
|
Kidney Beans ( Rajmah) |
135 |
153 |
18 |
5.7 |
7.1 |
|
Black Gram daal (Urad ki daal) |
145 |
161 |
21 |
4.5 |
9 |
|
Lentil daal ( masoor ki daal) |
140 |
248 |
37 |
4.1 |
15.5 |
|
Green Gram daal (moong ki daal) |
155 |
316 |
47 |
5.6 |
19.2 |
The above values reflect the average contents of the mentioned foods only.
Dietary recommendations for diabetics could be based on these values|
Curries ( Subzi) Dish / Preparation |
One serving ( usual) 1 katori-bowl of 150 ml. volume |
Carbohydrates gms |
Fat gms |
Protein gms | |
|
Weight gms |
Kcal | ||||
|
Beans & Potato (dry) |
70 |
94 |
3 |
6.1 |
1.7 |
|
Ridge gourd curry (Karela) |
155 |
97 |
6 |
7.3 |
1.8 |
|
Cabbage (dry) |
100 |
131 |
7 |
10.3 |
2.3 |
|
Baingan Bhurtha (100 ml measure) (dry) |
100 |
115 |
8 |
8.2 |
2.3 |
|
Vegetable cutlets 2 pcs |
60 |
132 |
10 |
9.4 |
1.9 |
|
Pumpkin curry(dry) |
165 |
110 |
11 |
6.3 |
2.6 |
|
Peas & potatoes curry |
135 |
132 |
13 |
6.4 |
3.2 |
|
Vegetable Korma curry |
140 |
132 |
13 |
7.9 |
2.1 |
|
Peas & paneer curry |
130 |
191 |
14 |
10.4 |
11 |
|
Capsicum potato (dry) |
125 |
116 |
16 |
5.1 |
1.9 |
|
Brinjal & Potato (dry) |
130 |
134 |
17 |
6.7 |
1.7 |
|
Ladies fingers (225ml measure) (dry) |
140 |
226 |
17 |
15 |
5.5 |
|
Potato curry (100 ml. measure) |
110 |
131 |
18 |
6.2 |
1.5 |
|
Vegetable kofta curry |
145 |
217 |
20 |
13.7 |
3.9 |
The above values reflect the average contents of the mentioned foods only.
|
Dish / Preparation- Snacks |
One serving (usual) |
Carbohydrates |
Fat |
Protein | |
|
Weight gms |
Kcal |
gms |
gms |
gms | |
|
Pohe ( dish with rice flakes) 1+1/2 Katori-225 ml measure |
150 |
298 |
41 |
13.1 |
3.7 |
|
Pakora 8 pcs. |
58 |
280 |
17 |
22 |
3.8 |
|
Chat 5 pcs ( ram ladoo) |
192 |
218 |
25 |
10 |
6.6 |
|
Dahi vada 2 pcs |
166 |
343 |
31 |
19.2 |
11.3 |
|
Vada 2 pcs |
43 |
138 |
15 |
5.1 |
6.9 |
|
Dalia ( Wheat porridge) |
140 |
166 |
21 |
6.8 |
5.1 |
|
Masala Dosa |
100 |
192 |
30 |
6.5 |
3.8 |
|
Plain Dosa 2 pcs. |
84 |
254 |
42 |
6.9 |
6.2 |
|
Idli 3 pcs |
170 |
229 |
49 |
0.4 |
7.2 |
|
Onion Pakori 8 pcs |
60 |
242 |
25 |
12.8 |
6.6 |
|
Potato Bonda 2 pcs |
83 |
199 |
20 |
10.8 |
5.9 |
|
Samosa |
65 |
207 |
21 |
12.6 |
2.5 |
|
Sandwiches 2 pcs |
65 |
194 |
14 |
14.1 |
3.2 |
|
Upma 1+ 1/4 Katori or 185 ml |
160 |
260 |
33 |
11.3 |
6.4 |
|
Vegetable puff |
56 |
166 |
17 |
9.6 |
3 |
The above values reflect the average contents of the mentioned foods only.
Dietary recommendations for diabetics could be based on these values|
Dish / Preparation- Popular sweets and desserts |
One serving ( usual) 1 katori-bowl of 150 ml. volume if not mentioned otherwise |
Carbohydrates |
Fat |
Protein | |
|
Weight gms |
Kcal |
gms |
gms |
gms | |
|
Besan ki barfee 1 pc |
60 |
405 |
35 |
24.5 |
7.6 |
|
Chikki 2 pcs |
60 |
290 |
37 |
12 |
8 |
|
Dalia sweet |
145 |
211 |
32 |
7.4 |
4.2 |
|
Fruit cake |
50 |
273 |
31 |
15.1 |
3.3 |
|
Sandesh 2 pcs |
44 |
140 |
9 |
9 |
5.5 |
|
|
|
|
|
|
|
|
Halwa ( 3/4th Katori) 110 ml serving approx |
100 |
322 |
42 |
15.9 |
2.2 |
|
Jelly & custard |
100 |
104 |
19 |
1.2 |
4.2 |
|
Sevian |
110 |
249 |
34 |
11.1 |
3.2 |
The above values reflect the average contents of the mentioned foods only.
Dietary recommendations for diabetics could be based on these values|
Dish / Preparation- Chutneys ( Indian dips) |
One serving ( usual) |
Carbohydrates |
Fat |
Protein | |
|
Weight gms |
Kcal |
gms |
gms |
gms | |
|
Coconut chutney |
55/ 12 tbsps |
125 |
6 |
12.4 |
2 |
|
Coriander chutney |
20/ 1 tbspn |
47 |
1.7 |
4.2 |
0.6 |
|
Mint Chutney |
18/ 1 tbspn |
7 |
1.5 |
0 |
0.3 |
|
Tamarind chutney |
20/1tbspn |
65 |
13.8 |
0 |
0.2 |
|
Tomato chutney |
50/ 1/2 katori |
32 |
5 |
0.9 |
0.9 |
The above values reflect the average contents of the mentioned foods only.
Dietary recommendations for diabetics could be based on these values
Zero calory foods
Carbohydrate and calorie content of these vegetables are neglidgible and they may be used in any quantity. ( But watch out for visible and added fats like oil , ghee, butter or cream added during preparation of these items)
|
Leafy Vegetables |
Other Vegetables |
|
Amaranth ( Chaulai) |
Ash gourd |
|
Bathua |
Bitter gourd ( Karela) |
|
Brussel Sprouts |
Brinjal |
|
Cabbage |
Cucumber |
|
Celery |
Cauliflower |
|
Coriander leaves ( Dhania) |
Cho-cho |
|
Curry leaves ( kada patta) |
Drumstick |
|
Fenugreek leaves ( methi saag) |
French beans |
|
Lettuce ( salaad) |
Knoll-khol |
|
Mint ( pudina) |
Ladys fingers |
|
Rape leaves ( Sarson) |
Mango green |
|
Spinach ( Palak) |
Onion stalks |
|
Soya leaves |
Parwal |
|
|
Plantain flower |
|
|
Pumpkin |
|
|
Radish |
|
|
Rhubarb stalks |
|
|
Snake gourd ( Tori) |
|
|
Tinda |
|
|
Turnip ( shalgam) |
