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