Diabetic diet is a healthy-eating plan that's rich in nutrients and low in fat and calories. Key components are fruits, vegetables and whole grains. In fact, a diabetic diet is the best eating plan for almost everyone.

Early Morning:

Tea / Coffee (with skimmed milk, without sugar)

Breakfast:

Dhokla 3 piece /Dalia upma 1 cup / Poha 1 cup / Oats* Upma 1 cup / Millet dosa 2 Mint/Coriander chutney ½ cup, Sambhar ½ cup or Dhal ½ cup

Mid-Morning:

Masala buttermilk 1 glass/Tomato Soup 1 bowl/Lemonade Salt 1 glass / Fruit 50-100 gram


Lunch: Brown Rice 1 cup/Foxtail millet 1 cup
OR Phulka 3
Sambhar or Dhal 1 cup
Green vegetable Curry or Sabzi 1 cup
Vegetable dry 1 cup
Curd ¼ cup

Mid-Evening:

Fruit cut 1 cup/Vegetable salad 1 plate

Evening:

Tea/Coffee (with skimmed milk, without sugar)
Mixed nuts (4-6 almonds &walnuts)/Boiled Legumes ½ cup/Multigrain Bread Sandwich 1

Dinner:

Roti 3/Wheat Dosa 3/Sabudhani Khichdi 1 cup /Dalia khichdi 1 cup
Vegetable Sabzi1 cup or Vegetable salad 1 plate
Legumes curry 1 cup or Dhal 1 cup

Bed-Time:

Skimmed Milk 100ml (without sugar)

*Instant oats or "quick oats" have a short cooking - as little as 30-60 seconds. Many "instant" oats have added sugar & flavorings and may also be high in sodium.

**Remember, the higher the level of processing, the quicker the speed of digestion, and the higher the glycemic index, a measure of how quickly blood sugar rises when eating.