23/01/2014 PERSONALIZED DIET CHA

CHART FOR KUMAR

Diabetes Management Diet

 Your Personalized
ersonalized Diet Chart

Height: 168cm (5 feet 6inches) Weight: 63 kg Age: 49 Y Sex: M BMI: 22.3 kg/m²

Impression: Normal Ideal Body Weight: 66 – 70 kg Normal BMI: (18.5 - 24.9) kg/m²

MID
EARLY EVENING LATE
DAYS BREAKFAST MORNING LUNCH DINNER
MORNING SNACK EVENING
SNACK
Green Vegetable oats Apple-1 Celery tomato salad-1 cup Tea(sugarless) Skimmed Cucumber onion salad-1 cup
tea(sugarless) porridge-1cup Brown rice-1cup -1glass buttermilk-
buttermilk 6”dry phulka-2
MONDAY Presoaked Sauté paneer-4cubes Rajmah masala-1/2cup Toasted 1glass Cluster beans sabji-1/2cup
almonds-4 skimmed curd-1katori vegetable Clear mix vegetable soup-
sandwich-1 1cup
Green Vegetable dhaliya- Orange-1 Mix sprouts-1/2 cup Tea(sugarless) Masala Cucumber salad-1 cup
tea(sugarless) 1cup 6”dry phulkas- 2 -1glass buttermilk-
buttermilk 6”dry phulka-2
TUESDAY Presoaked Sauté broccoli-1/2cup Ash gourd sabji-1/2cup Roasted 1glass Sword beans sabji-1/2cup
almonds-4 skimmed curd-1/2cup channa-1/2cup Clear lentil soup-1cup

Green Wheat flakes with Guava-1 Carrot capsicum salad-1 cup Tea(sugarless) Lime juice Red cabbage salad-1 cup
tea(sugarless) skimmed milk-1cup 6”dry phulkas- 2 -1glass (sugarless)-
(sugarless) 6”dry phulka-2
WEDNESDAY Presoaked Sauté beans-1/2cup Fenu greek leaf sabji-1/2cup Roasted green 1glass Tinda sabji-1/2cup
almonds-4 Skimmed curd-1/2cup gram-1/2cup Clear tomato soup-1cup
Green Vegetable poha-1cup Pear-1 Green gram sprouts-1/2cup Tea(sugarless) Skimmed Lettuce cucumber salad-1
tea(sugarless) Sauté capsicum- 6”dry phulkas-2 -1glass buttermilk-
buttermilk cup
THURSDAY Presoaked 1/2cup cabbage sabji-1/2cup Vegetable kati 1glass 6”dry phulka-2
almonds-4 Skimmed curd-1/2cup roll-1 Brinjal -1/2cup
Clear spinach soup-1cup
Green Jowar mix vegetable Sweetlime
Sweetlime-1 Reddish tomato salad-1 cup Tea(sugarless) Masala cucumber slices-1 cup
tea(sugarless) porridge-1cup 6”dry methi phulkas-2 -1glass buttermilk-
buttermilk 6”dry phulka-2
FRIDAY Presoaked Sauté sprouts-1/2cup Cho-cho marrow sabji-1/2cup Bhel-1/2cup 1glass Broad bean sabji-1/2cup
almonds-4 Skimmed curd-1/2cup Clear cauliflower soup-1cup
Green Ragi porridge-1cup Papaya- Horse gram sprouts-1/2 cup Tea(sugarless) Lime juice Cucumber capsicum salad-1
tea(sugarless) Sauté cabbage-1/2cup 1/2cup 6”dry Spinach phulkas-2 -1glass (sugarless)-
(sugarless) cup
SATURDAY Presoaked Ladies finger sabji -1/2cup Low fat paneer 1glass 6”dry phulka-2
almonds-4 Skimmed curd-1/2cup tikka-1 Methi gobhi sabji -1/2cup
Clear green peas soup-1cup
Green 6”Stuffed vegetable Watermelon
Watermelon- Lunch of choice(Aviod deep Tea(sugarless) Skimmed Lettuce tomato salad-1cup
tea(sugarless) chapathi-2 1/2cup fried items and add more -1glass buttermilk-
buttermilk 6”dry phulka-2
SUNDAY Presoaked Green gram curry- salads) Digestive 1glass Bitter gourd sabji -1/2cup
almonds-4 1/2cup biscuit-1 Clear
Page cabbage soup-1cup
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 Your Personalized
ersonalized Diet Chart

Follow this chart for 8 weeks

NOTE: 1 glass = 120 ml, 1 cup = 150 gm = 200 ml, 1 tbsp = 15 gm; I katori = ½ cup = 75g
1 cup Rice = 2 Dry Rotis = 1 cup Ragi = 1 cup Broken wheat

** Rice is to be limited to lunch only maintain a frequency of 2 – times a week.

**Taking coffee / tea early morning is not advisable as it interferes with the normal fat burning process. In place of tea, green
tea is added as it is a good source of antioxidants that helps to prevent diseases and improves metabolism.

TO IMPROVE METABOLISM:
1. Hydrate yourself.
2. Eat small frequent meals.
3. Add protein rich foods.
4. Drink green tea.
5. Do not fast.
6. Be active in as many ways you can.

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 Your Personalized
ersonalized Diet Chart

TIPS TO MANAGE DIABETES:

NORMAL BLOOD GLUCOSE LEVELS:

Before meals
70-130
130 mg/dl
Less than 180 mg/dl
1 or 2 hours after the meals

FOR BETTER MANAGEMENT:

• Maintain a proper diet

• Regular exercise
• Follow your prescriptions(tablets or insulin)
• Regular check-ups
• Drugs alone do not control diabetes, but a good diet and exercise is a must too.

GOALS FOR MANAGING DIABETES:

• To maintain blood glucose levels as close to normal as possible. And to achieve and maintain desirable body weight.
• Small frequent meals- have 3 major meals and 2
2-3 snacks to prevent fluctuation in blood sugar.
• Consistently in timings of meals and snacks to prevent swing in blood sugar levels.
• After meals wait for at least 2 hours before lying d
down of sleeping as this allow for digestion.
• Avoid fasting as well as feasting. And avoid crash diets.

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 Your Personalized
ersonalized Diet Chart

• Replace bakery products and fast foods with simple whole cooked cereals. Reduce sugar and sugary foods. Sugary drinks
can be replaced by sugar free or diet
et alternatives.
• To delay or prevent the development and progression of complications involving the heart, eyes, kidney, nervous system.
• Avoid the intake of fatty rich foods as it will increase the risk of heart disease and leads to obesity.
• Regular exercise and avoid
void stress and lead a more relaxed life
life.
• Stop smoking and avoid alcohol.

BEST CHOICES TO LIMIT OR AVOID

Cereals: Whole-wheat
wheat flour (without sieving), bajra, Polished rice, white or brown bread, Maida, noodles,
jowar, brown rice, whole-wheat
wheat pasta, oats, Ragi, pasta, cornflakes and millets, sago.
dhalia/wheat cracks, wheat bran

Pulses and legumes: Use freely, especially in sprouted

forms. Nothing in excess.

All vegetables like gourd vegetables, beans, and leafy Potato, Sweet potato, yam, beetroot, colocassia,
vegetables. sweet pumpkin, carrots.

Fruits: Fruits like apple, orange, sweet lime, Fruits like custard apple, banana, jackfruit, chickoo,
watermelon, pomegranate and papaya. mango, grapes, fruit juices, coconut water and
sugarcane juice.

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 Your Personalized
ersonalized Diet Chart

ADVICE:

• Always set a realistic, short-term

term or daily goals, like drinking more water, eating at the table,
daily exercise etc this would help to achieve your long-term objective of weight loss.
• Take 5 meals every day, which means every 2
2-3 hours in a day you should eat something. It
will really provide you sustained energy throughout the day and would also reduce
unnecessary cravings for food.
• Never skip a meal. Also, don’t leave huge gaps in between your meals, which will also a way
for fat storage in your body. –If
If you are not providing energy for a long period of time, or if you are skipping your meals
quite regularly, then, the body may convert the calories from other meals into fat, as fat is a storage form of energy, which
can be utilized in your no meal time.
• Eat slowly and chew thoroughly.
• Never sleep immediately after a meal (at least 1 1/2 hrs. gap )
• Avoid taking tea/coffee
fee along with any of your meals, as the tannin and caffeine content in tea/coffee hinder the mineral
absorption from the meals. At least 1 hr gap should be there between your meals and tea/coffee.
• Tea/coffee consumption should not exceed 2 cups per day.
• Use only ½ liter of oil per person per month. This amounts to about 4 teaspoons of oil per day.
• Drink at least 2 - 3 liters of water daily.
• Healthy beverage options are lime juice, buttermilk, clear soups, green tea, vegetable juices, tender coconut water.
• Avoid processed foods as far as possible. Eg. Papads, pickle, canned foods, ketchups and jams, jellies, preserves,
canned soups and ready fruit juices, ready to eat foods. Avoid soft drink in your diet.
• Include protein rich foods like milk and milk products (use 450-500ml
500ml skimmed milk), sprouts and pulses. Use curds made
with skim milk.
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 Your Personalized
ersonalized Diet Chart

• Include green leafy vegetables, salads and sprouts 5

5-6 times a week.
• Include at least 1 fruit every day. Avoid mango, grapes, chickoo, cust
custard apple, jackfruit and banana.
• Sugar consumption should not exceed 2 tsp per day.
• Restrict fried foods and avoid sweets.
• Include nuts in limited amounts for the good fat as they contain omega -3
3 & 6 essential fatty acids which are good for your
health.
• Eat a wide variety of vegetables, fruits, cereals, legumes basis. These should be eaten in natural form leaving strings and
skin intact – like eating apples, guavas with its skin on; cooking potatoes with their jackets.
• Consume diet low in fat and in particular
icular low in saturated fat. Foods rich in saturated fats are ghee, butter, cheese, red
meats etc.
• Do regular exercise and be active every day.

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 Your Personalized
ersonalized Diet Chart

EXERCISES:
Exercise is important for maintaining overall health. Exercise preserves and increases you
your
muscle tone and strength. Exercise is any physical activity that loses large amounts of energy
over a period of time. It helps to cope up with stress.

BENEFITS OF EXERCISE:

Lower risk of premature death. Lower risk of Coronary Heart Disease.

Preservation of bone density (prevention of osteoporosis). Reduced blood pressure.

Maintenance of body weight. Maintenance of body weight.

Increased insulin sensitivity / prevention of diabetes. Improves mood.

Decreases anxiety. Modulates the stress response.

Improves sleeping pattern. Increased HDL cholesterol

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 Your Personalized
ersonalized Diet Chart

YOUR WEEK ACTIVITY PLAN AS MENTIONED BELOW

BELOW-

Day 1 Walking –30 minutes

Squats – 10 counts

Day 2 Walking – 30 minutes

Crunches – 14 counts

Day 3 Walking – 30 minutes

Skipping rope – 20-30 counts

Day 4 Walking – 35 minutes

Squats – 14 counts

Day 5 Walking – 35 minutes

Crunches – 18 counts

Day 6 Walking – 35 minutes

Skipping rope – 30-35 counts

Day 7 Walking – 35 minutes

Crunches – 20-25 minutes

Maintain the timings and counts as mentioned in the seventh day.

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 Your Personalized
ersonalized Diet Chart

GRAPH (mark your progress here)

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 Your Personalized
ersonalized Diet Chart

FIVE POINT SOMEONE

MON TUE WED THUR FRI SAT SUN

Week1 Week2

Week3 Week4

Week5 Week6

SMALL PORTION SIZES Week7 Week8

FRUITS

VEGETABLES

NO TO JUNK FOODS

PHYSICAL ACTIVITY

Use a tick in each box if you have met the “five point someone” daily goal. Follow this for 8 weeks and record your weight on the graph. The more ticks you have
in your table, the closer you are to achieving your objective!!!Healthcare Magic diet is designed based on the data provided by you; it may vary depending on many other parameters.
Consult our doctor prior to undertaking any new diet program. Yourr doctor is in the best position to evaluate whether any particular diet is good for you. Advance consultation with your doctor is
particularly important if you are under 18 years old, pregnant, nursing
nursing, or have health problems. Never disregard professional medical advice or delay in see
eeking it because of something you have
read on the here. © 2014 HealthcareMagic.com

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