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Nourishing Meals Post To Covid...
19/01/2022
Reverse Your Diabetes with This Meal Plan
Plate Method
- Half Plate: Non starchy vegetables i.e., carrots, beetroots, beans, cauliflower, cabbage
- One Quarter Plate: Carb foods i.e., cereal grains, rice, pasta, beans, fruits, yoghurt, milk
- One Quarter Plate: Protein foods i.e., chicken, eggs, fish
Estimation of Food Portion Sizes
- Vegetables: Eat as much as you can hold in both hands
- Fruits: Choose an amount that is size of your fist
- Meat: Preferably the size of your palm
- Grains & Starches: Choose an amount that is size of your fist
- Milk: 1 cup or approximately 250 ml along with a meal
Super Foods for Diabetics
- Leafy greens
- Fish
- Chia Seeds
- Yoghurt
- Flax Seeds
- Eggs
- Beans
Foods to Avoid
- Processed & Fried Snacks
- Sweets, Ice creams, Soda, Energy Drinks
- Processed Meat
Breakfast – Preferred Recipes
- Mixed Vegetable Upma
- Steamed Idli
- Sprouts blended with onions, cucumbers, & tomatoes
- Boiled eggs with slices of multigrain bread
Lunch – Preferred Recipes
- Oats or Jowar Roti
- Brown Rice
- Mixed Veg Dal
- Flax seeds or Chia seeds
Snacks – Preferred Recipes
- Boiled chana
- Soaked almonds or peanuts
- Tomato juice spiced with pepper
- Salad blend: Cucumbers, Radish, Carrots, Spinach
Dinner
– Preferred Recipes
- Jowar Roti
- Methi Dal
- Cauliflower Soup
- Moong Tikki
