Meal planning to reduce HbA1ac

         .Meal planning            to lower HbA1c 

                ( 3 months sugar levels)

                  Eat well to feel good

A disease associated with our lifestyle 

Diabetes occurs when our body is unable to regulate the amount of glucose(sugar) in the blood.

Carbohydrates breakdown to cause glucose causing (BGL )blood glucose levels to rise.

The liver stores glucose which is used to avoid

BGL when we are not eating.

Blood glucose is our main source of energy.

The hormone insulin produced by the pancreas helps glucose from food reach every cell in our body to produce energy.

We have to focus on the changes in our lifestyle

adopting a vegetarian diet with at least 5 servings of fruits and salads and a whole grain diet combined with moderate intensity to low impact aerobic exercises to reverse diabetes.

Good food lightens the mood. Food which is provided by nature is the best way to get proper nourishment. Throw junk food out.

Benefits of good food:

• Weight loss
• Fat loss
• Shinier hair
• Clearer skin
• Good mental well being
• Increased energy
• Proper sleep

Foods that help lower blood sugar

• Focus on the number of carbohydrates
• Eat what satisfies you, without stuffing yourself
• Eat plenty of salads and fruits (5 servings)
• Eat low carb veggies ,mushrooms, onions,  eggplants, tomatoes.
• Start your day with a bowl of sprouts
• Eat yoghurt based dips and salad dressings.

Low-calorie drinks :

• Cucumber flavoured water
• lime juice in water, 
• iced tea
• Mint tea
• Watermelon... it's packed with nutrients and is pocket friendly.

Nutrients & fibre 

Whole grains and multigrain give us fibre

Fats&oils

• Our food should contain 5% of fats and oils
• Olive oil
• Mustard oil
• Clarified pure ghee

Non-vegetarian 

• Fatty fish 3 times a week
• Skinless poultry
• Eggs are safe and very rich in nutrients and saturated fats and contain good cholesterol which is required for heart health.

Low-fat cheese 

• Peanut Butter is yet another food that should be a part of the meal
• Low-fat cheese/ Tofu can replace full fat cottage cheese 

Breakfast ideas  

• Idli sambar       
• Oats pancakes
• Roti sabzi
• Moong dal chilla
• Besan chilla
• Yoghurt and fruit
• Multigrain ready to eat cereals
• Eggs boiled or poached
• Egg and vegetable muffins

Lunch A colourful platter 

• Chicken
• Dal /lentils
• Salads
• Yoghurt
• Mixed vegetables
• Seasonal fruits 
• One small bowl of steamed rice
• One chappati
• Seasonal fruit

Dinner should be the lightest as you close the day with a small meal 

• Lentil dosa
• Vegetable rice
• Steamed / lightly stir-fried chicken and vegetables/ substitute chicken with egg/low-fat cheese.
• Whole grain daliya with vegetables

Note:

Cooking diabetic meals is what you should be careful about. Should be either baked, steamed or shallow fried.

Calorie count per day for men( 2000-3000)

Calorie count per day for women(1600-2400)

This is for approx 50 years of age.

The low end of the range is for a person who is sedentary and the upper end for an active person.