Categories Diet, Fitness

Guidance Towards Importance Of Diet & Fitness In Management Of Diabetes

Eating balanced meals is a part of taking better care of yourself and managing diabetes. Physical activity is important for people with diabetes. Balance your food and regular exercise is the key to manage diabetes.

What you need to know about healthy eating for diabetes:
While exercise is important, what you eat has an impact on controlling diabetes. Your nutritional needs are the same, pay attention to the food choices, mostly the carbohydrates you eat.
Eat more of: 
Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados
Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit and not juices
High-fiber cereals and breads made from whole grains or legumes
Fish and shellfish, organic, free-range chicken or turkey
High-quality protein such as eggs, beans, milk, cheese, and unsweetened yogurt
Eat less of:
Trans fats from partially hydrogenated or deep-fried foods
Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
White bread, sugary cereals, refined pasta or rice
Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed
Low-fat products that have replaced fat with added sugar, such as fat-free yogurt
Choose fiber:
Carbohydrates have an impact on your blood sugar levels more than fats and proteins. Be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates they are digested more slowly, thus preventing your body from producing too much insulin.
What is glycemix index:
High glycemic index (GI) foods in your blood sugar increases rapidly, low GI foods have the less effect on blood sugar.
Choose your sweets smartly:
If you have diabetes, you can enjoy a small serving of your favorite dessert. Moderation is the key.
Eat sweets with a meal, rather than as a stand-alone snack
Reduce the amount of sugar in recipes
Find healthy ways to satisfy your sweet tooth
Exercise can improve your insulin level.  An easy way to start exercising is to walk for 30 minutes a day. You can also do swimming, biking, or any other activity that helps you to sweat out.
Diabetic Recipe:
Low glycemic index kebabs
Rajma- 1 katori (soaked overnight & pressure cooked)
Brown bread/ Multigrain bread- 2 slices
Oats- 1 katori grinded
Ginger, garlic & chilli paste- 1 tsp
Garam masala- acc to taste
Lemon juice- ¼ lemon
Salt – acc to taste
Oil- 1 Tsp
Break bread into small pieces & churn in a mixer.
Remove ½ katori oats to be used for covering. 
Add all ingredients in a bowl mash & mix well.
Mould into kebabs.
Heat oil on a pan.
Roast the kebabs until golden brown.
Serve hot with coriander chutney.
Nutrition Quotient:
High in soluble fiber.
Wholesome breakfast for diabetics.
Will aid in reducing cholesterol.
Low cal healthy snack.
Categories Diet

Ramadan Diet

RAMADAN being the holy month. A month of blessings.
This month requires us to maintain a healthy lifestyle so we can fulfill our spiritual and physical requiremets of the hot topic every day in the month of Ramadan is ” what to prepare for Iftar ?”

Oily and fried food stuff with a lot of sweets and drinks is a regular iftar menu. but a very important questions we need to ask ourselves is about health concern.we surely need energy to regain the body strength but the fast we keep from dawn to dusk is a regular time in which body utilizes the food energy stored from the consumption of sehri. once the food energy ends,the body uses fats to provide energy and we reach the time to break the fast.

This proves that overeating is not a solution to regain the energy for the whole day as body has its own mechanism.


slow digesting foods which are also called complex carbohydrates,should be consumed more in sehri time as they take longer time to digest while making you feel less hugry during the day time. few examples of such food are : lentils,oats,bran,skinned potatoes,beans and fruits


Always start eating with something light ,specially something in liquids would be preferred as it will help to hydrate the GI track. always remember to eat slowly or it could lead to over-eating or cause indigestion.

fast burning food which include white flour or fried food and oily food should be avoided. items like sweets,cakes and biscuits are not an ideal choice should also restrain from very spicy food.


Weight watchers are os micsinver concerned about the food intake.what they want is a diet which can provide them high energy with a low calorie intake.let us look into some snacks and meals that provide us with high energy while keeping the calorie count low.

FRUIT SALAD: a bowl of fruits like apple,watermelon,banana and pear can give you a bowl full of energy.CEREAL: a cereal bowl high in fibre with some raisins mixed with honey and milk is a tasty yet energy filled meal

ALMONDS: eat a handful of almonds to maintain your energy level.
YOGURT : 8 ounce of yogurt if included in your diet can provide you with a good source of vitamin B. you can add fruits in your fresh yogurt to give you a different taste.

BOILED EGG : boil your egg and eat the egg white which will provide you with a great source of protein.
RED OR GREEN BEANS : one cup of beans can easily cover half of your daily requirement of potassium .you can simply boil the beans and add them in your pasta or salad to enjoy the energy food.
SMOOTHIE AND SHAKES : milk and fruits combined is a nutrition bomb. add few seedless dates to your drink before you blend it to make a delicious fruit shake, to provide you with more power and taste.
BERRIES : yummy and scrumptious berries are a massive source of nutrients and antioxidants. be it fleshy red strawberries or tasty blue berries, add them in your fruit bowl, cereal, shake or salad ad benefit from the tasty source of energy.
DATES : they provide quick energy as they digested easily and fast consumption of dates after breaking your fast, provides you with a balanced and healthy diet.
  • Avoid over eating
  • consume a good amount of water during iftar and sehri time, to avoid dehydration
  • eat slowly digestive food in sehri
  • eat high energy food in iftar
  • avoid fried,oily and spicy food
  • reduce caffeine and smoking habits before Ramadan to avoid addiction issues
  • Adjust your medication schedule if you are on any special medication
  • Diabetic patients should keep a regular check on their sugar level to avoid high or low level of sugar in blood


  • Deep fried foods, eg pakoras, samosas,fried dumplings
  • high sugar/high fat foods, eg indain sweets such as ghulab jamun , rasgulla , balushahi , baklawa
  • high – fat cooked foods, eg parathas,oily curries, greasy pastries.


  • Whole grains, eg chickpea ( plain or with potato in yogurt with different indain spices) , samosas baked instead of fried, and boiled dumpling
  • milk based sweets and puddings
  • alternate with chapattis made without oil,and baked or grilled meat and chicken.


  • Deep frying
  • frying
  • curries with excessive oil


  • Shallow frying – usually there is very little difference in taste
  • grilling or baking is healthier and helps retain the taste and original flavour of the food,especially chicken and fish
  • start with measuring the oil used in curry and try to bring the oil content down gradually eg reducing 5tbsp to 4. this a good way of reducing oil without noticing much difference in the taste.a useful tip is to use more onions and tomatoes in the bulk of the curry.



  • Brown bread sandwich +1 fruit + 1 skimmed glass milk /1 cup green tea/tea
  • Oats upma – 1 bowl / oats cheela – 2 in no. + 1 fruit + 1 glass skimmed milk / 1 cup green tea/tea
  • Muselli/ Wheat Flakes + 1 Fruit + 1 Glass Skimmed Milk+tea
  • 2-3 Egg Whites ( Omelets/ Scrambled ) + 2 Phulkas / 2 Sliced Of Brown Bread + 1 Fruit+1 Cup Green Tea/tea
  • 2 Stuffed Paratha ( Raddish / Cauliflower /Palak ) Without Ghee / Butter / Oil + Curd / Raita + 1 Fruit+tea/green tea


  • 2 Dates +1 Fruit + 5 Almonds / 2Walnuts +Grilled Chicken ( 2-3 medium pieces ) + Salad\
  • hicken Tikka + Salad +soup
  • 1 Bowl Sprouts Chaat + Green Chutney +Curd +Salad
  • 2 Moong Daal Cheela + Green Chutney + curd + salad
  • Chicken Sheekh Kabab + Salad +soup
  • Chicken Sandwich +soup+salad
  • Paneer Tikka + César Salad +soup
  • Besan chilla+gren chutney+salad+curd
  • Vegetable daliya+curd
  • 1 small wheat roti+veg+salad+soup
  • Soya granules/soya chunks kebab/vegetable+salad+soup

Post ifftari : Green tea


  • Prepare Chicken Instead Of Mutton
  • Avoid Organ Meats , Deep Fried Foods And Rich Gravies And Deserts And Sauces
  • Drink Good Amount Of Liquids Like Neembu Pani , Coconut Water , Chaas , green Tea , Barley Water , Vegetable Juices in Iftaari
  • Use Healthy Cooking Methods Like Grilling , Baking , STEAMING , microwaving and Shallow Frying than
  • deep frying