Download Healthy Eating Plan for Diabetes

Healthy eating is part of the positive lifestyle and
is planned to reduce the risk of diabetes type 2
The meals are planned to be low in calories to
help you lose excess body weight & also heart
friendly as they are low in saturated fat &
cholesterol, moderate in salt & rich in fiber and
antioxidants
Breakfast (time: e.g. 7.00 Am)
 1 Serving Fresh Fruit
 1 Serving Egg (not fried) or 30 gm Low Fat
Cheese or 2 Tbsp Low Fat Labnah
 1 Serving (1 slice) Whole Wheat Bread or
½ cup Unsweetened Cereal or ½ cup Oat
Meal
 1 Cup Non Fat Milk (no sugar)
Midmorning Snack (time: e.g. 10.00 Am)
 1 Serving Fresh Fruit and 1 cup Non Fat
Milk or Yogurt or Laban
Lunch (time: e.g. 1.00 Pm)
 1 Cup No Fat Soup, such as vegetables
(not cream or oil added)
 4 Ounces (120gm) Cooked Meat (lean) or
Grilled/ Baked Fish or Skinless Poultry
 1 Serving Whole Wheat Bread or 1/3 cup
of Cooked Rice or 1/2 cup Cooked
Macaroni
 2 Servings Vegetables (one cup Cooked)
 1 Serving Raw Vegetable (1 cup Salad)
 1 Serving Fat (1 tsp Olive Oil to be added
to the salad or Canola or Sunflower Oil to
be added to hot foods)
Mid afternoon Snack (time: e.g. 4.00 Pm)
 1 Serving Fresh Fruit and 1 cup Non Fat
Milk or Butter milk or Yogurt
Dinner (time: e.g. 7.00 Pm)
 1 Cup No Fat Soup, such as grains (not
cream or oil added)
 4 Ounces (120gm) Cooked Meat (lean) or
Grilled/baked Fish or Skinless Poultry.
 1 Serving Whole Wheat Bread (1 Slice) or
100 gm Roast/Steamed Potatoes or ½ cup
Pasta
 2 Servings Vegetables (one cup Cooked)
 1 Serving Raw Vegetable (1 cup Salad)
 1 Serving Fat (1 tsp Olive Oil to be added
to the salad or Canola or Sunflowers Oil to
be added to hot foods)
Evening Snack (time: e.g. 10.00 Pm)
1 Cup Non Fat Milk or Buttermilk or Yoghurt
1 Serving (1 Slice) Whole Wheat Bread
1 Serving Lean Meat (such as 30 gm Low Fat
Cheese or 1 ounce Tuna Packed in Water)
1 Serving Vegetable (1 cup Salad)
As Desired
Broth, Green Salads, Tea/Coffee (No
sugar), Non-Caloric Sweeteners,
Unsweetened Jelly, Unsweetened Lemon
Juice, Vinegar, Garlic, Herbs, Spices,
Sugarless Gums, Diet Drinks.
Limit
Sugar, Jam, Honey, Canned Fruits, Fruit
Juices with added sugar, Candy, Cake,
Puddings, Nuts, Carbonated Beverages,
Sugary Drinks, Jam, Beer, Fried Foods, Fatty
Foods, Butter, Animal Fat, Ghee, Coconut or
Palm Oils.
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Limit your intake of egg-yolk to 2-3 times
per week
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Use liquid vegetable oils, in moderation,
such as corn oil, olive oil, sunflower oil, and
canola oil rather than butter, ghee, animal
fat, palm and coconut oils.
Always read the nutrition facts on food
label.
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Consume adequate fluids (8-10 cups of
water per day). Adequate water intake
helps keep you hydrated and prevent
constipation
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Consume your meals regularly. Do not delay
or skip meals.
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Divide your meals into 3 meals and 3
snacks. This will help you control your
appetite and control blood sugar and
balance your secreted insulin according to
your meals.
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Consume lean meat or fish or skinless
poultry (4 ounces – 120 gm cooked are
recommended per meal).
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Bake, roast, grill or boil food rather than
frying them.
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Do not add flour, bread crumbs or fat to the
food when preparing it.
Use skim milk and its products rather than
whole milk and full-cream milk products.
Total 3 cups per day are recommended.
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Limit the intake of sweets/sugary drinks,
and replace them with fresh fruits
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Increase your intake of green leafy
vegetables, cooked vegetables/salads
without adding oils/dressings. You can add
one teaspoon to your salad.
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Use fresh whole fruits rather than canned
fruit or fruit juices.
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Decrease your intake of salt salted food.
Such as sauces, dressings, canned foods,
pickles, salted cheeses, olives. Use herbs,
lemon, onion, or garlic instead.
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Avoid smoking (active or passive) & alcohol
Importance of Fiber and food with low
Glycemic Index
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Fiber slows the stomach emptying of its
content into the intestine, reduces hunger
and prolongs satiety. Fiber also helps
improve the control of blood sugar, blood
pressure, and cholesterol level. Fiber is
found in whole grains & cereals, legumes,
fruits & vegetables.
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Importance of Exercise
Exercise regularly & moderately as advised
by your doctor and diabetes educator
Regular physical activity (such as a daily brisk
walk for 30 minutes) improves your metabolic
rate. It increases your bones & muscles mass and
helps control your appetite, blood sugar, blood
pressure & lipid levels, supports excess weight
loss and helps your body to benefit from your
secreted insulin.