Indian Diet Pyramid for Diabetic Patient Indian Diet Pyramid Fore Diabetic Patient Vegetarian Non Vegetarian
Calories For Vegetarian Diets Calories For NON-Vegetarian Diets
Diet Charts Based on Food Exchanges Diet Charts Based on Food Exchanges
1200 . 1500 . 1800 . 2100 . 2400. 1200 . 1500 . 1800 . 2100 . 2400
Vegetarian Food Exchange Calorie Wise Diet Plan:
VEGETARIAN DIETS
Exchanges : 1200 Calories
6 Cereal 2 Milk 5 Veg 2 Fruits 2 Pulses 3 Fats/Oils
What Food are includes in Cereal?
CEREALS
The Cereal Group forms the base of the Pyramid and a large portion of you meal would consist of foods taken from this group of foods.
Each serving in the Cereal Group contains 15 grams of carbohydrates, 3 gms of proteins , a trace of fat and gives about 80 calories.
Examples of one serving of food from this group are:
OR OR OR
1 Slice of Bread 1/2 cup rice ½ cup cooked cereals or
¾cup dry flakes of cereal 1 small baked potato
One serving can be from
Cereals
Bread ( white or brown) 1 large slice,25 gms
Bread ( white of brown) two small slices
Pau, 1 average size
Rice , brown, boiled ½ cup
Rice , white, boiled ½ cup
Rice, flaked 25 gms weight
Chapaties wheat, 1, approx. 6 inches wide, 25 gms. weight
Chapaties, Jowar 1, approx. 6 inches wide, 25 gm. Weight
Chapaties, Bajra 1, approx. 6 inches wide, 25 gms weight
Chapaties, Maize (Makai) 1, 6 inches wide, 25 gms weight
Dosa 1, approx. 10 inches in diameter, 40 gms weight cooked
Idli 1, small approx. 30 gms. weight
Upma ½ cup
Poha ½ cup
Dalia ½ cup cooked
Atta (whole wheat flour) 25 gms. weight
Atta ( ragi flour ) 25 gms. weight
Atta ( makai flour) 25 gms. weight
Atta ( Bajra Flour ) 25 gms. weight
Atta ( Kotu flour ) 25 gms. weight
Maida 25 gms. weight
Spaghetti ½ cup cooked
Macaroni ½ cup cooked
Noodles ½ cup cooked
Porridge ½ cup
Potato 1 small , 2 ½ in. diameter
Sweet Potato (shakarkhandi) 1/3rd cup
Yam ( Suran) 1/3rd cup
Raw Plantain ½ cup
Note: Very starchy vegetables such as potatoes, yam and corn are included in the Cereal List
What food are includes in Milk?
Each serving of skim milk and skim milk based foods contain 12 gms. of carbohydrates, 8 gms. of proteins and gives 80 calories.
Each serving of Whole Milk and Whole milk based products contains 12 gms. of carbohydrates, 8 gms. of proteins, 8 gms. of fat and gives 150 calories.
NOTE: in the diet charts, milk servings are of the skim milk variety unless stated otherwise.
For the milk group, a serving is one cup of milk or yogurt or one and one half ounces of cheese.
One serving of food from the milk and yogurt group is :
OR
1 cup fat-free milk or
1 cup buttermilk 1 cup nonfat yogurt
What Fruits are included in Diet for Diabetic Patient?
FRUITS
This Food Group comes near the apex of the Indian Food Pyramid and the number of servings in your diet should be less than for food items which are placed below.
Each serving in this Group contains 15 gms. of carbohydrates and gives 60 calories.
For fruits, one medium apple, banana, or orange would count as a serving. One wedge of melon, three quarters cup of fruit juice or one half cup of chopped fruits or berries.
Examples of one serving of food from this group are:
OR OR OR
1 small apple ½ cup apple juice beans 2 tablespoons raisins ½ cup canned fruit
One serving can be from the following food items:
Apple 1,2 inch wide
Apricots, raw 4
Avocado 2, medium
Bananas ½ , medium size, 9 inches long
Chikoo 1, small
Papaya , cubed 1 cup
Pineapple , cubed ¾ cup
Amla ( Indian gooseberry) 15
Pomegranate (anar) ½ cup
Jambu/Jamun 12-15 pieces
Jackfuit ( Fanas) 3, medium size
Watermelon ( cubed) 1 ¼ cup
Melon (honeydew) ¼ , medium size
Melon (musk) ¼ . medium size
Strawberries 1 ¼ cup
Raspberries 1 cup
Bor ( zizyphus) 20
Anjir (Figs) 2, large size
Orange 1, 2 ½ wide
Pears 1, small size
Plums 2, 2 ½ inch wide
Sweetlime 1, 2 ½ wide
Peaches 1, 2 ½ wide
Guava (amroodi) 1, medium size
Mango ½ small
Grapes 15, small size
Grapefruit ½ , 3 ½ inch wide
Jambu (white) 15 pieces
Seetaphal ½ , medium size
Cherries 12, large size
Dates (fresh) 3, medium size
Cantaloupe melon ¼, medium size
Galia melon ¼, medium size
What Vegetables Should be in Diabetes Diet Plan?
VEGETABLES LIST
This comes above the base of the pyramid and more foods from this should be eaten from this Food Group than from Groups which are above this in the Indian Food Pyramid, such as Fruits and Fats/Oils.
Each serving in this group contains 5 gms of carbohydrates, 2 gms. of proteins and gives approximately 28 calories
For vegetables, one cup of raw leafy greens, three/quarters cup vegetable juice, or half a cup of chopped/cooked vegetables constitutes a serving.
Examples of one serving of food from this group are:
OR OR OR
½ cup tomatoes juice ½ cup cooked green beans 1 cup tossed salad or
1 cup raw spinach ½ cup cooked carrots
One serving can be from the following foods:
Bottle gourd ( lauki)
Ridge gourd ( turiya)
Gourd ash ( petha)
Ash gourd ( petha)
Kakadi ( cucumber)
Carrot ( gajar)
Onion ( pyaaz)
Broad beans ( papadi)
Amaranth ( chola)
Methi ( fenugreek)
Beetroot (chukander)
Cluster beans ( gawar)
Bitter gourd ( karela)
Pumpkin ( kaddu)
Brinjal ( baingan)
Drumsticks ( saijan ki phalli)
Bhindi ( ladies fingers)
Tinda
Cauliflower ( phool gobi)
Cabbage ( patta gobi)
Khol Khol ( ganth gobi)
Turnips ( shalgam)
Radish (muli)
Capsicum ( shimla mirch)
French beans ( fansi)
Peas ( mutter)
Arbi
Bananas raw,
Tomatoes
Parval (long)
Parva, ( ordinary)
What Pulses and Beans are included in Diabetes?
PULSES AND DALS
Each serving in this Group contains 12 gms. of carbohydrates, 6 gms. of proteins and 1 gram of fat and gives approximately 80 calories.
Each serving in the Group is about 25 gms by weight if uncooked and about 1 cup cooked ( thin, watery) or ½ cup cooked ( thick)
One serving can be from the following foods:
Dal, Masoor
Dal, Arhar
Dal, Urad
Dal, Chana (bengal gram)
Dal, Moong ( greengram)
Dal, Tur (red gram)
Dal, Mooth (mothbeans)
Val (field beans)
Vatana (peas dry)
Cow Pea ( Lobiya)
Muth (mothbeans)
Moong (greengram)
Rajmah
Chana ( Bengal Gram)
Baked beans
Beans
Blacked beans
Black eyed peas
Kidney beans
Lentils
Lima beans
Pinto beans
Red beans
Refried beans
Can I take Fats / Oils?
FATS AND OILS
This group comes at the apex of the Indian Food Pyramid. Items in this group should be used sparingly. Each serving in the Fats and Oils Group contains 5 gms. of fat and gives 45 calories.
One serving is a teaspoon (5ml) of cooking oil.
Other examples of one serving of fats and oils are:
OR OR OR OR OR
1 tablespoon regular
salad dressing 1 teaspoon regular margarine 2 tablespoons light
salad dressing 1 teaspoon oil 1 tablespoon light mayonnaise 6 whole peanuts
List of Free Foods
FREE FOODS
These are foods which have less than 5 gms. of carbohydrates and less than 20 calories per serving.
They can be used to appease hunger in case you are on a diet which makes you feel very hungry even after you have eaten the servings allowed in the meal.
At the same time, not more than 2-3 servings of food which have their portion size listed should be eaten in a day otherwise the carbohydrates and calories in these food items would need to be considered as a part of the food servings allowed in your diet plan.
Drinks
Bouillon or broth without fat
Bouillon, low sodium
Carbonated water
Club soda
Cocoa powder, unsweetened (1 tbsp.)
Coffee/ tea
Drink mixes, sugar-free
Tonic water, sugar-free
Nonstick pan spray (Fruit)
Cranberries, unsweetened(1/2 cup)
Rhubarb, unsweetened (1/2 cup)
Vegetables (Raw, 1 cup)
Cabbage
Celery
Chinese cabbage*
Cucumber
Green onion
Hot peppers
Mushrooms
Radishes
Zucchini
Salad greens
Endive
Escarole
Lettuce
Romaine
Spinach
Sweet Substitutes
Candy, hard, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Jam / jelly, sugar-free
(less than 20 cal/2 tsp.)
Pancake syrup, sugar-free(1-2 tbsp.)
Sugar substitutes (saccharin aspartame)
Whipped topping (2 tbsp.)
Condiments
Catsup (1 tbsp.)
Horseradish
Mustard
Picklest dill, unsweetened
Salad dressing, low-calorie(2 tbsp.)
Taco sauces ( 3 tbsp.)
Vinegar
Seasonings
Basil (fresh)
Celery seeds
Chili powder
Chives
Cinnamon
Curry
Dill
Flavoring extracts ( vanilla, almond, walnut, peppermint, butter, lemon, etc.)
Garlic
Garlic powder
Herbs
Hot pepper sauce
Lemon
Lemon pepper
Lemon juice
Lime
Lime juice
Mint
Onion powder
Oregano
Paprika
Pepper
Pimento
Spices
Soy saucet
Soy sauce, low-sodium( " lite")
Wine, used in cooking(1/4 cup)
Worcestershire sauce
What are the Food Proteins?
FOOD PORTIONS (Tips & Tricks)
1 teaspoon (5ml)
About the size of the top half of your thumb
25 gm of flour (atta) is approximate what can be held in an average Indian woman palm
1 ounce (28 g)
approximately a inch cube of cheese
volume of four stacked dice
slice of cheese is about the size of a 3 1/ 2 inch computer disk
chunk of cheese is about as thick as 2 dominoes
1 handful (palm) of nuts
2 ounces (57g)
1 small chicken leg or thigh
1 /2 cup of cottage cheese or tuna
3 ounces (85 g)
serving of meat is about the size of a deck of playing cards (3 exchanges)
1 /2 of whole chicken breast
1 medium pork chop
1 small hamburger
unbreaded fish fillet
1 /2 cup (118 ml)
fruit or vegetables can fit in the palm of your hand
about the volume of a tennis ball
1 cup (236 ml)
about the size of a woman's fist
breakfast cereal goes halfway up the side of a standard cereal bowl
broccoli is about the size of a light bulb
1 medium apple = A tennis ball
What Foods should be avoided?
Try and avoid use of direct sugar in foods.
Many people use recipes or buy ready to eat foods. Any such recipe or food label, which calls for the use of following food items usually means that direct sugars have been added and should be avoided.
Foods to Avoid
brown sugar
corn sweetener
corn syrup
fructose
fruit juice concentrate
glucose (dextrose)
high-fructose corn syrup
honey
invert sugar
lactose
maltose
molasses
raw sugar
[table] sugar (sucrose) syrup
VEGETARIAN DIETS
VEGETARIAN DIETS
VEGETARIAN DIETS
