Theme of World Health Day is ‘Beat Diabetes’349 views
Millions of people are struck by diabetes all over the world. Above 50 million people are distressed by Type 2 diabetes mellitus. According to health specialists the issue is increasing at a shocking rate mostly because of the unhealthy eating habits, lack of physical activity and stress. The lack of sleep is also a reason behind the high frequency of the condition. This year the theme of World Health Day is ‘Beat Diabetes’.
The International Diabetes Federation is of the view that India is residence to more than 65.1 million diabetics, and this figure is going to touch 100 million in below two decades. Dr. Udaya Kumar Maiya, who is a Medical Director, Portea Medical, further stated that the average amount of Indians get diabetes 10 years earlier than their Western counterparts.
Neha Sewani, who is a Dietician, Truweight clarifies, “Diabetes has not abruptly cropped up but it has made its way gradually and steadily by the altering habits of people who yet rely much on the app on their mobile to decide if they have eaten enough instead of trusting on the satiety center of their brain.” She adds regarding foods diabetic patients should involve and shun in order to have a healthy body and to keep diabetes under control.
Meal plan for Diabetes
EARLY MORNING: 1tsp of soaked fenugreek seeds / 1 tsp cinnamon powder +1 glass of water + Almonds/walnuts – 4-5 no.
BREAKFAST: 1 Veg sandwich (Brown bread) + 1 glass milk / Mix vegetable oats – 1 cup + curd
(Skim milk) – 1 cup / Mix vegetable multigrain upma – 1 cup + curd (Skim milk) – 1 cup / Brown
Rice idli – 2 no. + sambhar – 1 bowl / Mix dal dosa/ragi dosa (Less oil) + chutney – 3 tsp
(Green/coconut/tomato/ginger) + sprouts – 1 cup or boiled egg white – 2 no.
MID MORNING: Fruit – 100gm / tender coconut water – 1 / vegetable juice – 1 glass / green tea – 1 cup / Buttermilk (skim milk curd) – 1 glass
LUNCH: Salad – 1 bowl, Chapati – 2 no or Brown rice – 1 bowl, Vegetable curry – 1 cup, Dal – 1 cup, Curd/raita (Skim milk) – 1 cup
EVENING SNACKS: Roasted bengal gram (without salt, with skin) – 1 cup or Khakhra – 1 no.
DINNER: Broken wheat dalia – 1 cup + Dal – 1 cup
Chapati – 2 no + veg – 1 cup + Dal – 1 cup
Mix veg besan chila (Low oil) – 2 no.
BED TIME: 1 glass luke warm water
Foods to shun
the patients of diabetes should shun all sorts of processed, preserved, canned foods, soft drinks, cola’s, fruit juices, readymade products, refined cereals products such as maida, suji, biscuits, white bread. Plain sugars for example sweets, sugar, glucose, artificial sweetners, and elevated fructose corn syrup. Tubers like potato, tapioca.
Foods to include
the patients of diabetes should consume all types of green leafy vegetables, further vegetables, all cereals, all pulses, pulses with skin, the entire fruits particularly citrus fruits and berries, beans and legumes, skimmed milk and skimmed milk products such as curd and paneer, fish or chicken – boiled, roasted, grilled or baked, nuts for example almonds or walnuts, egg whites.