DIABETICS DIETARY CARE

 Portion- Size & Plate Method forms an integral part of the Patients Guide while Managing Diabetes alongwith in each meal Grams of carbohydrates to be taken. Serving-Size of the foods have to be followed in particular as preventive & precautionary measure.

Tip of the Thumb 1 Tsp - OILS
Two Thumbs together ( Women) 1 TBSP - SALAD DRESSINGS, SOUR CREAM
One 👊 fist Clenched 236 ml - BEVERAGES
One hand Cupped 1/2 Cup - FRUIT SALAD, PUDDINGS
Two hands Cupped 1 Cup - MAIN DISH, RAW SALADS
Palm of the hand ( Women ) - 0.09 kgs( PROTEINS ) SALMON FISH, LENTILS & LEGUMES, HARD- BOILED EGG
RAW VEGETABLES - 1 CUP
COOKED VEGETABLES - 1/2 CUP
COOKED RICE - 1/3 rd CUP
NUTS & SEEDS - 25 GMS
FATS & OILS - 4 TBSP
PLATE METHOD
1/4 th Portion - ( Carbohydrates) - Wild red rice, Whole- wheat pasta & Millets.
1/4 th Portion - ( Proteins) - Legumes & lentils,
Chicken, Fish.
Another part of the plate
1/2 - ( Non- Starchy Cooked Vegetables )
1 Cup - Skim Milk Or Greek Yogurt
1 Citrus Fruit
I bowl Raw Green 🥗 Salad.
15 GRAMS - Snacks
45 - 60 GMS ( Women ) - Carbohydrates per meal
60 - 70 GMS ( Men ) - Carbohydrates per meal
GOAL IN MANAGING THE DIABETES IS TO REDUCE BELLY FAT & BODY WEIGHT, BLOOD PRESSURE CONTROL, REDUCE CRAVINGS & HUNGER IT'LL BALANCE BLOOD SUGAR LEVELS
THOSE WHO LIKE TO EXPERIMENT ON VARIOUS DIETS, FOR DIABETICS PALEO & MEDITERRANEAN DIET IS ALLOWED.
Regarding Some Foods .
Avoid Egg Yolk , eat hard- boiled white portion of the egg at least 4 times per week
Fatty fish 2 times per week
Try to eat one type of fruit at one time
High intake of fibre 40 Grams daily is a must in diet.
Low Glycemic Index foods & importantly look for low Glycemic load foods
Starches with soluble fibre have low G.I.
Avoid Simple Carbohydrates
Avoid Starchy Vegetables
Eliminate all whites from the Diet like White flour & it's Products White Bread, White Pasta. White Rice, White Sugar, Salt, Processed foods, Animal Fats, Whole Milk, Mayonnaise.
Try to avoid Gluten, Dairy.
Go for Lean Proteins ( Animal foods ).
Fermented & Sprouted foods are best.
Eat more of Bitter- in- taste Vegetables.
First & foremost change Lifestyle habits .
Take proper sleep of at least 8 hrs.
Do more of Anti- gravity exercises.
Practice Meditation & Yoga to keep oneself stress- free.
Eat more of Plant - based foods, Nuts & seeds milk, Camel milk is a boon to Diabetics.
Read labels while buying food products.
Drink 8 glasses of water
Avoid Smoking
Eat properly, never starve yourself & try to eat around on the same time.
Vitamin D, Vitamin B12, Chromium, Magnesium are required.
CARBOHYDRATE COVERAGE AT A MEAL.
1 Unit of Insulin - 10 Grams Of Carbohydrates.
CHO Insulin Dose = Total Grams of CHO in the meal ÷ Grams Of CHO disposed by 1 Unit of Insulin.
1 Unit of Insulin will drop Blood Sugar 50 Points (mg/dl) & high Blood Sugar Correction factor is 50.
During Hypoglycemia , blood sugar levels drop < 70 mg/dl. Stabilize Blood Sugar eat high protein handful of Almonds / 1 Tbsp Honey 🍯/ 1/2 Cup Fruit juice/ 3 or 4 (Glucose) Glucovit Tablets/ A handful of 🍬 Candies.
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