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Mr, to suggest a diet I need to know following details: fasting, pp blood glucose levels, hba1c%, present dietary pattern and extent of daily exercise. Looking at your weight & height, bmi is 29.75 kgs/m2, close to being grade 1 obesity. This it self can be an impediment in attaining proper blood glucose control. Your ideal body weight should be 63 kgs (23 kgs in excess). So your caloric intake has to be 63 kgs x 20 cal = 1260. Calories. Once those details are given then I will be able to suggest a specific diet suitable to your need. Thanks.
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1. Do regular aerobic exercise for 1 hour daily like brisk walking 2. Reduce weight if overweight 3control diet a) avoid sweets, sugar/honey, milk, milk product excess calorie and carbohydrate rich diet like white bread, cereal, rice, pasta b) avoid all refined food like maida, pasta, starchy food like rice, potato, bakery item, processed food, c) include more fiber like pulse, green leafy vegetable, cucumber, carrot, tomato, j legume. D) avoid sweetened fruit like banana, mango, litchi, chickoo, sapota, seethaphal jack fruit, grape etc. Can have fruits like guava, pineapple, papaya, orange, mousambi, strawberry, watermelon, pomegranate, jack fruit, sweet potato, a handful of walnut daily (akhrot) e) avoid white/polished rice, take unpolished rice like brown rice/wheat/jowar/ragi, moong and chana dal. F) avoid ghee/ butter./coconut oil/excess salt intake like papad/pickle. G) avoid red meat. Take fish/chicken. H) avoid alcohol and carbonated drinks like soft drink 4. Adhere to a strict diabetic diet by consulting dietitian 5. Monitor your fasting, pp blood sugar 3 monthly and hba1c six monthly 6. Consult diabetologist for advice and treatment.
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