Name: Ms.

Shipra

General guidelines for Diabetics:

CARBS TO BE AVOIDED Wheat flour White bread/ Brown bread White rice Cornflakes/ Muesli Suji/ Besan Bhelpuri/ namkeen Canned fruit Juice Cold-drinks/ Squashes Biscuits/ Rusk Sugar/ Sugar free Natura/ Splenda/ Equal USE INSTEAD Multi grain flour 20% wheat atta, 20% chana atta, 20% Jwar atta, 20% jau atta, 20% bajra atta -Brown rice or white rice once or twice a week, boiled. Oats Oats / Chana atta Sprouts/ Roasted Bajra Fresh veg. juice/ Fruits Lemonade/ Coconut water/ Soups/ Veg juice Dry-fruits/ Nuts like almonds, cashews, walnuts, pistachios/ High fiber biscuits Stevia leaves or stevia based Sugarfree *Stevia Leaves can be purchased from any nursery. USE INSTEAD 2tsp, Mustard (kachi ghani) 2tsp, Cow desi ghee/Extra virgin coconut oil/ Butter - 2tsp i.e rotate the preferred oils with every dish - every day

FATS TO BE AVOIDED Refined oil, Margarine and Buffalos desi ghee, Processed cheese, Canola oil

Eg. for making: Paneer dishes/ Chicken Salad dressing Olive oil (at medium/ slow heat/ shallow frying). Dry Veggies Mustard oil Dal/ Non-Veg Cow desi ghee

Take recommended amount of Protein/ day as suggested by Indian Council of Medical Research (I.C.M.R): Adults - 1.00 gm/kg body weight/day Exercising Adults - 1.25 gm/kg body weight/day Good Protein sources: Chicken/ Fish/ Lean Meat/ Prawns/ Shrimps (upto150gm/ day) or Cottage cheese (paneer) - 150gm to 200g/day Yogurt/ Curd( 1-2 cup/ day) + Sprouted dals like green mung, black chana, masoor, moth etc 23bowls/day Some recommendations: If required, add stevia leaves to tea and coffee and other beverages instead of refined sugar. Use dry-fruits and nuts like Pistachio, Almonds and walnuts as suggested for tea time snacking. Use skimmed/ double toned milk for tea, paneer, curd and lassi. In vegetables prefer green leafy veg., broccoli, cauliflower, capsicum, cabbage, all beans, tomato, lettuce, ghia, tinda, pumpkin etc but use potatoes, shakkarkandi, chukander, gajar, kathal, arbi in moderation. All fruits are recommended except cheeku, litchi, sharifa, grapes, banana. Watermelon, muskmelon & mango can be used in moderation, ie once a week only. Prefer whole and husked pulses over washed ones. Drink minimum of 12-14 glasses of water daily. Always have a reward meal once a week as per the Diabetes Educators guidance.

Snack nuts/ roasted bajra, high fiber biscuits(twice or thrice a week) instead of biscuits/ namkeen/ rusks etc Go for sprouts bhelpuri or Chicken or mutton kebabs or Omelet instead of sandwich or toast in the evening.

Important points to Remember for every Diabetic: Never forget taking Diabetplus. Always monitor and record your B. Sugar Always take your medication on time. Take small meal every 2-3hrly. Take meals on proper time to avoid hypoglycemia (B. Sugar <60mg/dl) and hyperglycemia (B. Sugar >150mg/dl). Take to 1tsp of Milk of Magnesia every day before sleep. In case of constipation pls take 1tbsp of Satisabgol. Take 1tsp cinnamon every day in veg/ tea etc.

NON-VEGETARIAN/ EGGETARIAN MEAL PLAN

Meal Before Exercise Post exercise Menu Morning tea without sugar or sugar free + 7 soaked Almonds + 7 cashews Apple/ orange/ Pear or any recommended fruit Scrambled eggs/ boiled eggs/ omelet* - recipe attached 3to4times a week Sauteed green mung or moth or black chana or masoor sprouts chaat with tomato onion and cucumber any one dish rest of the days Veg patties* - recipe attached Oats uttpam/ oats porridge/ oats upma* - recipes attached Salted Lassi /Skimmed milk sometimes Mid morning Fruit + Veg Juice* - recipe attached/Lemonade/Jalzeera/Coconut Water Soaked Almonds Soaked cashews Salad Whole dal/ Sprouts Veggies any one among the recommended ones Multigrain chapatti Veg Raita Flaxseed oil / Alsi Ka tel optional Evening time Fruit + Lemonade/ Jaljeera 10 Pistachio + 7almonds + 4halves of walnuts or Biscuits high fiber or roasted bajra Or omelet/ Non-veg Kebabs/ Non-veg snacks 1-2 Bowls of chicken/ fish/ veg soup Amt 1 serve MUST 2-3egg whites + 1full egg/ 1bowl sprouts rest veggies 3-4 patties with green chutni made of 3tbsp white oats 1 glass/1 cup 150 gm +1 glass 7 7-8 1 full plate 1 bowl sprouts rest veggies/ 1 bowl dal 2 katori 1-2 1 katori 1tbsp 1 cup/ 1 glass 10 kernels 2/ 1bowl 1egg/ 50gm Nonveg

Lunch

Pre dinner

Dinner For Nonvegetarians For Eggetarians

Salad Veggies any one among the recommended ones Any dish made of 150gm of chicken/ fish/ mutton 4times a week atleast OR Any dish made of 150gm to 200gm Paneer or 1egg white + 1full egg - Any form of egg except deep fried Multigrain chapatti - optional For the whole day cooking use olive oil/ cow desi ghee/mustard oil POST DINNER WALK IS MUST & go to sleep 2hrs after food

1 full plate 2 katori

Only one 2tsp of each oil/ day

For more details, please contact our Diabetes Educators at 9711777251/ 9711777254 or 9711777259 You may also mail your queries to info@drgwellness.in/ shruti@drgwellness.in/
drgwellness@gmail.com DIABETIC RECIPES
Mixed Vegetable Patties Ingredients Capsicum 1, little of shredded cabbage, 1 small onion, 1tbsp boiled peas mashed. Paneer bhurji - cup (rub the paneer with your hands) Lemon juice 1 tbsp Oats flour/chana atta for binding Coriander Salt to taste. Green chili Garlic-Ginger paste 2 tsp Dried coriander powder Cumin powder
Method Chop the capsicum and onion finely. Take a fry pan, saut onion, after 2 min add chopped capsicum and shredded cabbage. When little cooked add boiled peas. Take off the flame and let it get cool. Take a big bowl. Mix the veggies and paneer together with a masher. Add lemon juice, salt, green chili, garlicginger paste. Add fresh coriander leaves. Also, add the dried coriander and cumin powder Mash it again finely. Make the small regular patties and rub them in oats flour. Put them on the baking pan and put them in oven for 30-35 minutes. Make them upside down and cook again in the oven for 10-15 minutes. oR you can cook them in a non-stick pan with little olive oil also. Serve with green chutney.

Karela Thepla Ingredients cup whole chana atta 2 teaspoons oil to brush the theplas cup whole chana atta(chana ka atta) cup bajra flour(black millet flour) cup karela (bitter gourd), peeled, finely chopped teaspoon grated garlic teaspoon turmeric powder (haldi) 1 teaspoon chilli powder 1 teaspoon coriander (dhania) powder 1 tablespoon chopped coriander salt to taste Other ingredients Combine all the ingredients and knead into firm dough using enough water and knead well. Divide the dough into 10 equal parts and roll each portion into a circle of approx. 125 mm. (5") diameter Cook each thepla on a non-stick pan till both sides are golden brown. Brush each thepla with a little oil and serve hot. Makes 10 theplas Egg Salad Ingredients: 6 eggs (fully boiled) cup boiled Peas 1 Capsicum 1 onion (thinly sliced into rings) 1 Tomato(thinly sliced into rings)

 2tsp lemon juice salt to taste Black pepper to taste Finely Chopped coriander leaves Preparation: Cut eggs into halves. Take out the yolk and mash with boiled peas. Mix salt, pepper, lemon juice and chopped coriander. Fill eggs whites with the mixture. Serve the egg salad in a tray garnished with onion, tomatoes, chopped capsicum & coriander.
Egg Korma Ingredients Boiled Eggs - 2 Onions - 1 chopped into cubes Tomatoes - 2 chopped into cubes Turmeric powder Oil - 1tsp Salt to taste For Masala Cinnamon stick - 1/2 inch Cloves - 3 Dry Red chillies - 6 to 7 Coriander seeds - 1 tsp Garlic flakes - 4 Ginger - inch Onion - 1 For seasoning Mustard seeds - 1 tsp Jeera - 1 tsp Curry leaves - 4 to 5 leaves Method Fry Cinnamon, Cloves, red chillies and coriander seeds in little oil. Grind all ingredients of Masala into a thick paste by adding a little water. The paste should be smooth. Keep it aside. Heat the oil in a pan. Add mustard seeds, jeera and curry leaves to the hot oil. After the mustard seeds splutter, add chopped onions and fry until golden brown. Add chopped tomatoes and fry for 3 to 4 minutes, stirring in between. Then add the masala paste, add a pinch of turmeric powder, add salt and cover the pan with a lid. Boil this mixture for 10 minutes. Slit the eggs lengthwise and add them to the boiling korma. Garnish with coriander leaves

2-3 Mushrooms sliced Oil Salt to taste Black Pepper Method Add Oil to pan and lightly fry the onions, capsicum and mushrooms separately. Beat the eggs and add salt and pepper to taste and keep aside. Take casserole and spray it with oil and layer the capsicum slices , onions and mushrooms. Then pour the beaten eggs over the layers and sprinkle some black pepper on it. Preheat the oven and put the casserole inside. Cook until the eggs are done

Egg Khesh Ingredients 3 Eggs 1 Capsicum finely sliced 1 small Onion sliced

Murgh Masallam A spicy dish of chicken with curd in tangy hot gravy Ingredients 100 gm chicken 1 tsp. ginger 4-5 garlic cloves 1 large onion 1 cinnamon stick 2 whole brown cardamom pods 2 whole green cardamom pods 1 tsp. aniseeds 5-6 black peppercorns 2-3 cloves 1 tsp. turmeric powder 1/2 tsp. red chili powder 2 green chilies 1/2 cup yogurt 2 tsp. oil or ghee (clarified butter) Salt according to taste Fresh coriander leaves Method Clean and wash the chicken. Mash the ginger into a paste and mince the garlic. Heat oil in a large frying pan. Add anise seeds and allow it to sputter. Now add onions, cinnamon stick, cardamoms, green chilies, peppercorns, cloves, garlic and ginger. Cook until the onions are cooked but not browned. Add the chicken, turmeric, and chili powder and cook on a medium heat, Keep on stirring it.

 When the oil starts to separate add the yogurt and cook till the chicken is done and the gravy is thick. Finally, add the fresh coriander leaves.

Mila jula kabab Ingredients: 125 g chicken breast 1 cup hung curd onion, capsicum very finely chopped tomato chopped very finely 1 tbsp chopped coriander tsp cumin tsp nutmeg powder tsp javitri powder tsp freshly grounded kali mirchi tbsp lemon juice or vinegar 2 tsp oil tsp chili powder tsp dhania powder tsp garam masala piece of ginger 2-3 flakes of garlic 1 green chili Method: Wash chicken pieces. pat dry Grind together mix curd and all the spices add chicken pieces and let it marinate for 45 min or till serving time. Heat an electric oven at 180degree Celsius or a gas tandoor on gas on moderate flame. Grease the wire or grill rack with oil. Place the well coated chicken pieces on the greased grill or skewer the chicken pieces. Grill for 20 minutes, baste some oil and grill again for 10 min. Remove and serve hot.

Salt to taste 150 gm fish 2 tsp red tomato puree 1 tsp olive oil Method: Coat the fish in garlic sauce and tomato puree Steam the coated fish. Pour oil over the hot steaming fish.

Stir Fry Fish in Green Sauce Ingredients For Green sauce 1 bunch Coriander leaves bunch mint leaves 2-3 green chilies 1 tbsp Lemon juice Salt to taste 150 gm fish 1 tsp olive oil Method Make a paste of mint, coriander leaves, green chilies and add lemon juice and salt to it. Steam the fish and apply the green chutney all over the fish. Heat oil in a pan and saut the coated fish. You can even microwave the coated fish instead of frying in the pan.

Veg. Juice Recipe 1 medium cucumber 2-3tomatoes 1 amla small piece of ginger Stir fry fish in garlic sauce Ingredients: chukander. For garlic sauce Add lemon juice, black salt and 1 pod garlic chaat masala for taste. 2-3 red chilies Churn all the ingredients in the mixer and strain it. 1 tsp lemon juice Note: You can prepare the green sauce and keep it in the refrigerator for future usage as it would reduce time and effort of cooking this recipe.