Principles of a Diabetic Meal Plan
The core principles focus on blood sugar control, nutritional balance, and sustainable habits:
- Carbohydrate management: Prioritise complex carbs (whole grains, legumes) and distribute intake evenly across meals to prevent spikes.
- Portion control: Use tools like the Diabetes Plate Method (½ non-starchy vegetables, ¼ lean protein, ¼ whole grains).
- Balanced macronutrients: Combine carbs with fibre, protein, and healthy fats to slow glucose absorption.
- Consistency: Eat meals/snacks at regular intervals to stabilise blood sugar.
- Whole-food focus: Emphasise vegetables, fruits, lean proteins, and minimally processed foods.
- Monitor and adjust: Track blood glucose before/after meals to identify patterns. You can use Blood Sugar Log. Modify carb portions or meal timing as needed
🥗 Diabetic Diet Plan
Daily Calorie Intake: 1800–1900 kcal
Recommended Meal Pattern: Small, Frequent Meals (5–6 per day)
🌅 Morning (6:00 AM – 7:00 AM)
- Black Tea/Green Tea – 1 cup (no sugar)
- Arrowroot/Cream Cracker Biscuits – 2 thin pieces
🍽️ Breakfast (8:30 AM – 9:00 AM)
Choose any one option from the main carbohydrate source:
- Roti (whole wheat) – 3 nos
- Brown Bread – 3 slices
- Upma/Khichdi – 2 cups [1 cup = 200ml]
- Dalia (porridge) – 50 gms
Add:
- Cooked Vegetables – 1 katori
- Dal/Sambar – 1 katori (150 ml)
🥤 Mid-Morning Snack (11:00 AM – 11:30 AM)
- Diluted Buttermilk / Tomato Soup (no cornflour) / Lime Juice (unsweetened) – 1 glass
- Vegetable Salad / Sprouts / Roasted Chana – 1 katori
🍛 Lunch (1:30 PM – 2:00 PM)
Choose one carbohydrate source:
- Rice – 2 cups [1 cup = 300ml]
- Chapati (whole wheat) – 3 nos
Add:
- Sambar / Dal / Rajma – 1 katori
- Cooked Vegetables – 1 katori
- Green Leafy Vegetables – 1 katori
- Curd (low-fat) – 1 cup
- Lemon – 1 piece
🕒 Mid-Afternoon Snack (3:30 PM – 4:00 PM)
Choose any one option:
- 1 Medium-Sized Fruit (Apple, Guava, Pear, Orange, Sweet Lime, Jamun)
- Vegetable Soup – 1 bowl
- Vegetable Salad – 1 cup
☕ Evening (6:00 PM – 6:30 PM)
- Skimmed Milk / Tea – 1 cup
- Choose one option:
- Puréed Rice / Oats – 30 gms
- Vegetable Sandwich – 2 slices
- Dalia
🌙 Dinner (8:30 PM – 9:00 PM)
Choose one carbohydrate source:
- Rice – 2 cups
- Chapati – 2 nos
Add:
- Sambar / Rajma / Dal – 1 katori
- Mixed Vegetables – 1 katori
- Green Vegetable Salad – 1 katori
🛏️ Bedtime (Before Sleep)
- Skimmed Milk (unsweetened) – ½ cup
Dietary Guidelines for Diabetic Patients
✔️ Recommended Foods & Habits
- Eat small, frequent meals with controlled portions
- Prefer whole grains (wheat flour, brown bread, oats, ragi)
- Use fenugreek seed powder (½ tsp, twice a week)
- Limit oil to 3–4 tsp/day (use healthy oils like soybean, sunflower, olive, rice bran)
- Drink 2–3 litres of water daily
- Use non-stick cookware to reduce oil usage
- Include fish or lean meats occasionally
- Follow a low-salt diet to reduce cardiovascular risk
❌ Foods to Avoid
- Sugars & Sweets: sugar, honey, jaggery, jams, pastries, chocolates, ice cream, soft drinks, cake
- Fried Foods: pakora, samosa, puri, thick gravies
- Juices & Supplements: fruit juice, Bournvita, tomato sauce
- Starchy Vegetables: potato, sweet potato, yam, colocasia
- Unhealthy Fats: dalda, ghee, butter, cream
- Meats: red meat, organ meat (liver, kidney)
- High-Sugar Fruits: mango, banana, jackfruit, custard apple, grapes
Adjustments for Special Situations
- Hypoglycemia: Keep 15g fast-acting carbs (glucose tablets) on hand.
- Dining out: Request grilled instead of fried, and sauces/dressings on the side.
By prioritising nutrient density, portion awareness, and consistency, a diabetic meal plan becomes a powerful tool for long-term health.
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