A Standard Diabetic Diet For Young Age
Diabetes is the common problem in India followed by China. India is presently home to 62 million diabetics which is increased of nearly 2.2 million in just one year. India is second only to China which is home to 92.3 million (ref:- indiatimes.com) diabetics. By 2030, India’s diabetes numbers are expected to cross the 100 million mark.In age between 18-28 years you have to control some eating habits like almost oily,spicy foods, junk,fast foods,like no pizza, burger, etc.. no cream based foods, ,no saturated, trans fats products, do not eat butter,ghee, margarine,cheese, no coconut oils,& similar types ..Cooking oil only white oil,olive oil, mastard oil only 2 -3 tsf per day.No rich rice products like polao,fried rice, biriyani etc..
Vegetables are better – No too much potatoes group vegetables but more Gourd family vegetables, like snake gourd, bitter gourd, bottle, spinach,greens, more, beet ,carrot, capcicum ,cucumber etc.. Cabbage,cauliflower, green papaya broccoli, are better.
Fruits like citrus – Mosambi,orange, guava, berries, water melon, Cucumber etc..But less or nil coconut, dates, all dry fruits, no banana, mangoes, all grapes, more sugar cane juices,less jaggery & foods products, some quantity of citrus juices in mid afternoon may some how better.
Here is a tentative Diet Plan for this age period . Suggested to go for 1000 kcal-1400kcal /day where 60% CHO, 25% or per kg.body weight Protein,rest cooking oil,Unsaturated fats as cooking purposes.
6.am – Drink water 250.ml adding half lemon, then start – Free hand exercises 1 hr- take some sprouts during this period. Take 10 mins rest while you are habitual & to avoid too much exhaustion.
7.am – Green/ Liker tea 1 cup, 2 Cream Cracker Biscuit.
8.am – 2 pcs Brown Breads / 2 pcs .whole wheat Breads, 15 gm dal soup, 50gm mix veg.low oil,salt,spices all the time in all meals., add 150ml D.T milk.1 pcs egg white.
10.am – Green salad ,2 whole fruits as discussed already.
12 Noon – 50.gm Brown rice/3 pcs Roti/chapati ,dal soupy, ,low potatoes, mix vegetables. 1 fish or Paneer/chana 50gm (can devide for veg or non veg.). add 50.gm curd (sour/yogurts if not included in Breakfast),
3.Pm – 2 whole fruits, salad,little soupy products.
5-6pm – Light free hand exercises, ,eat little sprouts,No nuts group.
6.pm – Light snacks, + Tea,1 Biscuit/snacks light like muri, chana,soup,stew etc. Preferable try to eat veg foods & low organic foods even low salt, spices etc.
9.30pm – Dinner -3 pcs whole wheat roti/whole grains cereals products, dal,mix veg.tarka/sprouts vegetables 1 serving, either fish/egg/paneer/chana .Curd (sour- can add 50.gm. At bed time – 150.ml Milk, Please note that every one should follow the timings as prescribed hereby but still little variable as per family cultures, daily individual lifestyles but not advising too much delay(+/- half an hour) .Do maintain to have tight sleep, no tension,stress,
Try to be involved in workings in a good environment as much as possible,water max./reasonable as possible, Alert about rich spices, all foods products rich in sugar,so better take sugar free cubes if you like.Long standing diabetes are at the risk of developing diabetic neuropathy and complications of diabetic foot. So ensure foot care & never skip meals and eat three main meals & 4 to 5 times low calorie,low fat & carbohydrate ,without sugar snacks to keep blood sugar level in control. Thanks & remember prevention is better than cure.
