Dr. Kulbhushan Gangwani

I .Meal Planning

• Eat smaller , more frequent meals
• Control carbs
• Ensure variety in diet - whole grain foods, fruits and vegetables daily
• Limit fats - 3-4 tsp/day
• Seasoning tips - use salt sparingly, avoid adding sugars.

II.Practical tips to make you meals healthier

Eat lots of fruits and vegetables- Except for few fruits like banana, mango, chickoo, jackfruit and grapes, and vegetables like potatoes,sweet potatoes , yam . ,both fruits and veggies are cornerstone of diabetes,- gives you vitamins, minerals and antioxidants.
Eat more whole grains- brown rice, ragi, bajra , jowar,wheat
Use healthy fats and oils- Choose- MUFA's - olive oil, canola oil , less often use PUFA- corn , sesame and safflower oil. Minimise SFA- high fat meat , dairy, coconut,
Choose heart healthy proteins- beans, peas and dals (good source of protein and fibre), Eat fish and shell fish 2-3times/weel, choose skinless, white chicken, nuts in moderation ( almonds , walnuts)
Select low fat dairy products- skim milk and its products like curd, paneer and low fat cheese

III.Healthy breakfast choices

• An egg white omelette with a bran paratha and fruit wedges
• Oats with low fat milk and spirinkling nuts and fruits
• Dalia and veggies upma with a bowl of fresh fruits
• Oats dosa with mint chutney and orange segments
• Ragi porridge with milk/buttermilk and a whole fresh fruits.

IV.Healthy lunch box ideas

• Healthysandwhich - brown bread with veggies no potato, low fat butter and cheese
• Salad warps- mix veg salads in a wheat chapatti
• Spinach and oats paratha,brown rice veggie pulao.

V.Snacking ideas to keep blood glucose in check

• Handful of nuts - 7-8 almonds and walnuts
• Raw veggies
• Vegetable soups
• Fruit bowl
• Cereal chivdabhel
• Wrap- salads,/ rajma with salsa sauce

VI.Choos.e your bevarages wisely

Stay away from, sugary drink, carbonated beverages, tea and coffee with sugar, syrup based drinks.
Choose from - plain water, unsweetened tea and coffee, low fat milk drink, green tea.

VII. Exercise.

Why is Exercise imp-

• Improves blood glucose control
• Improves energy levels.
• Helps to lose weight and maintain body weight
• Helps in preventing Diabetes complication.
• Improves mental health by reducing stress,
• Strengthens bone and muscles
• You can do flexibility exercise like stretching, yoga, Aerobic exercise(brisk walk, dance, swimming, cycling etc), Strength training,.

Exercise should be performed 1-3hrs post meals, avoid workout at bed time to avoid hypoglycemia. (Do remember to hydrate yourself throughout workout)

Before exercise - make sure your sugar levels are normal - between 150mg/dl- 250mg/dl.