🥗 Best Diet Chart for Diabetes (Indian Plan)

🥗 Diabetes Diet Chart (Healthy Living Guide)

🌅 Early Morning

• Warm water
• 4–5 soaked almonds OR methi seeds

🍳 Breakfast

• Vegetable oats / daliya
• Moong dal chilla / besan chilla
• Ragi idli + sambar
• Boiled egg + brown bread
• Green tea / sugar-free tea

🍎 Mid-Morning

• Apple / Guava / Orange
• Sprouts or handful of nuts

🍛 Lunch

• 1–2 multigrain roti
• Dal / Chicken / Fish
• Green vegetables (no potato)
• Salad + curd

☕ Evening Snack

• Roasted chana / makhana
• Buttermilk / green tea

🍽️ Dinner

• Light meal (roti + sabzi + dal)
• Grilled chicken/fish + vegetables
• Brown rice + dal + salad

🌙 Before Bed

• Warm milk (no sugar)

✅ Recommended Foods

• Whole grains (oats, brown rice, millets)
• Green vegetables
• Protein (dal, egg, paneer, chicken)

❌ Foods to Avoid

• Sugar, मिठाई, cold drinks
• Fried food (samosa, pakoda)
• White bread, maida

🧠 Tips for Diabetes Control

• Eat every 3–4 hours
• Walk daily 30–45 minutes
• Drink enough water
• Check blood sugar regularly

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