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The Ultimate Diet Plan for 2019

Living well with diabetes means taking your medication regularly, reducing stress, exercising regularly and knowing what foods are good and bad for keeping your blood sugar levels in a healthy range.

A smart diabetes diet looks a lot like the healthy eating plan doctors recommend for everyone which includes eating lots of fiber-rich fruits and vegetables, enjoying whole-grain carbohydrates in moderation and fueling up with lean protein while making sure all this is in moderation. 

Follow the below shared diet plan this year to see a fitter version of you :

  1. Start your day with a glass of Apple Cider Vinegar or Green Tea.  A glass of Apple Cider Vinegar a day keeps diabetes, heart and weight issues at bay.
  2. After 10-15 minutes take about 6 almonds or 2 oats biscuits.
  3. For breakfast, have a glass of milk ( 200 ml) and approximately 60 grams of Oats or Poha. You could also take 1 boiled egg on days. 
  4. Around mid morning when you start getting hungry, drink a glass of buttermilk or coconut water. You could alternate this on days with a serving of fruits like papaya, apple, oranges or guava. Buttermilk is rich in potassium, vitamin B-12, calcium, phosphorous and probiotics. 
  5. For lunch ditch your regular atta and have multigrain roti or brown rice. You could accompany this with Dal and any seasonal vegetable.You can also take a bowl of yogurt along with your meal. If you enjoy non vegetarian food then opt for some healthy prepared chicken or fish.
  6. Around evening have a cup of sugar free tea or coffee. You can take a handful of Roasted Makhanas or 2 multigrain biscuits along with it.
  7. For pre dinner which is usually around 7:00 pm  take a serving of fruit as per choice or a handful of chia or sunflower seeds. 
  8. End the day with dinner. You could have multigrain roti or rice with dal/paneer or any seasonal veggie. Enjoy with a bowl of curd.
  9. If you are someone who gets hungry a little late at night then have a small glass of toned or skimmed milk.

Try this diet plan for a month and you will definitely see a change in your blood sugar levels.

Some points to keep in mind with this diet plan:

  1. Avoid maida commonly present in biscuits, white bread, samosa etc
  2. Do not consume packaged juices or cold drinks
  3. Completely avoid fried food like pooris and namkeens
  4. If you think artificial sweeteners are okay. End the habit now.

Along with you diet, make sure to indulge in regular exercise.With this new plan keep a track of your blood sugar levels using a glucometer.

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