Name: Ms. Shipra .

General guidelines for Diabetics:

 FATS TO BE AVOIDED USE INSTEAD Refined oil, Margarine and Buffalo’s desi ghee, Processed cheese, Canola oil

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

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

Take recommended amount of Protein/ day as suggested by Indian Council of Medical Research (I.C.M.R):

 CARBS TO BE AVOIDED USE INSTEAD Wheat flour Multi grain flour – 20% wheat atta, 20% chana atta, 20%

Jwar atta, 20% jau atta, 20% bajra attaWhite bread/ Brown bread --White rice Brown rice or white rice – once or twice a week, boiled.Cornflakes/ Muesli OatsSuji/ Besan Oats / Chana attaBhelpuri/ namkeen Sprouts/ Roasted BajraCanned fruit Juice Fresh veg. juice/ FruitsCold-drinks/ Squashes Lemonade/ Coconut water/ Soups/ Veg juiceBiscuits/ Rusk Dry-fruits/ Nuts like almonds, cashews, walnuts, pistachios/

High fiber biscuitsSugar/ Sugar free – Natura/ Splenda/ Equal Stevia leaves or stevia based Sugarfree

*Stevia Leaves can be purchased from any nursery.

• 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 – 2-3bowls/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 Educator’s 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 ½ 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 PLANMeal Menu Amt

Morning tea without sugar or sugar free + 7 soaked Almonds + 7 cashews

Before Exercise Apple/ orange/ Pear or any recommended fruit 1 serve MUSTPost exercise 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

2-3egg whites + 1full egg/ 1bowl sprouts rest veggies

3-4 patties with green chutnimade of 3tbsp white oats

Salted Lassi /Skimmed milk – sometimes 1 glass/1 cup

Mid morning Fruit + Veg Juice* - recipe attached/Lemonade/Jalzeera/Coconut Water

150 gm +1 glass

Soaked Almonds 7Soaked cashews 7-8

Lunch Salad 1 full plate Whole dal/ Sprouts 1 bowl sprouts rest

veggies/ 1 bowl dalVeggies – any one among the recommended ones 2 katoriMultigrain chapatti 1-2Veg Raita 1 katori Flaxseed oil / Alsi Ka tel – optional 1tbsp

Evening time Fruit + Lemonade/ Jaljeera 1 cup/ 1 glass10 Pistachio + 7almonds + 4halves of walnuts or 10 kernelsBiscuits high fiber or roasted bajra 2/ 1bowlOr omelet/ Non-veg Kebabs/ Non-veg snacks 1egg/ 50gm Non-

veg

Pre dinner 1-2 Bowls of chicken/ fish/ veg soup

Dinner Salad 1 full plateVeggies – any one among the recommended ones 2 katori

For Non-vegetarians

Any dish made of 150gm of chicken/ fish/ mutton – 4times a week atleast OR

For Eggetarians Any dish made of 150gm to 200gm Paneer or 1egg white + 1full egg - Any form of egg except deep friedMultigrain chapatti - optional Only oneFor the whole day cooking use olive oil/ cow desi ghee/mustard oil

2tsp of each oil/ day

POST DINNER WALK IS MUST & go to sleep 2hrs after food

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 PattiesIngredients Capsicum 1, little of shredded cabbage, 1 small onion,

1tbsp boiled peas – mashed. Paneer bhurji - ½cup (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, sauté 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, garlic-ginger 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 TheplaIngredients

¾ cup whole chana atta 2 teaspoons oil to brush the theplas ¼ cup whole chana atta(chana ka atta) ¼ cup bajra flour(black millet flour) ½ cup karela (bitter gourd), peeled, finely chopped ½ teaspoon grated garlic ½ 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) ½ 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 - ½ 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

Egg Khesh Ingredients 

3 Eggs 1 Capsicum finely sliced 1 small Onion sliced 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

Murgh MasallamA spicy dish of chicken with curd in tangy hot gravyIngredients 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 leavesMethod 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 ¼ onion, ¼ capsicum very finely chopped ¼ tomato chopped very finely 1 tbsp chopped coriander ½ tsp cumin ¼ tsp nutmeg powder ¼ tsp javitri powder ¼ tsp freshly grounded kali mirchi ½ tbsp lemon juice or vinegar 2 tsp oil ¼ tsp chili powder ¼ tsp dhania powder ¼ tsp garam masala ½ “ piece of ginger 2-3 flakes of garlic 1 green chiliMethod: 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.

Stir fry fish in garlic sauceIngredients:For garlic sauce

1 pod garlic 2-3 red chilies 1 tsp lemon juice 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 SauceIngredientsFor Green sauce

1 bunch Coriander leaves ½ 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 sauté 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 ½ chukander. Add lemon juice, black salt and

chaat masala for taste. Churn all the ingredients in the

mixer and strain it.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.