New Delhi: Managing diabetes can be challenging, especially for women over 30. A well-balanced diet plays a crucial role in keeping blood sugar levels stable and supporting overall health. This guide offers a doctor-approved diabetes diet plan tailored specifically for women in this age group. Dr.HansajiYogendera- Director of The Yoga Institute, author and a yoga guru shares his expert advice on it.
Incorporating the right foods into your diet can make a significant difference in managing diabetes. From choosing nutrient-rich options to understanding portion sizes, this plan provides practical advice on what to eat to maintain optimal health and well-being.
Creating a diet plan for diabetic patients involves balancing blood sugar levels, managing weight, and providing adequate nutrition.
Guidelines for making a diabetes diet plan
Keep track of portion sizes to manage calorie intake and maintain healthy blood sugar levels.
Combine carbohydrates with protein and healthy fats to prevent rise in blood sugar.
Eat small meals every 3-4 hours to maintain stable blood sugar levels.
Choose foods with a low to moderate glycemic index to avoid rapid rises in blood sugar.
A meal plan to try
Morning
Start the day with a glass of lukewarm water with lemon to help in detoxification.
Soak a teaspoon of fenugreek seeds overnight in water and drink the water in the morning. Fenugreek helps improve insulin sensitivity.
Breakfast
1 bowl of oats cooked with skimmed milk or almond milk, topped with a handful of nuts and seeds.
A small bowl of dahi for protein.
1 small apple or a few berries.
Mid-Morning
A glass of unsweetened buttermilk.
A mix of almonds, walnuts, and pistachios for healthy fats and protein.
Lunch
A bowl of salad with a variety of colourful vegetables like cucumber, tomatoes, carrots, and leafy greens.
1-2 rotis made from whole wheat or millet flour (bajra, jowar).
1 bowl of dal.
1 serving of a non-starchy vegetable curry (e.g., spinach, cauliflower).
Evening
A cup of cinnamon or ginger tea without sugar.
1 small bowl of roasted chickpeas or a small serving of sprouts chaat.
Dinner
A bowl of clear vegetable soup with non-starchy vegetables.
Grilled tofu or paneer.
1 small bowl of brown rice.
A side of steamed vegetables like carrots and beans.
Bedtime
A glass of warm almond milk or low-fat milk with a pinch of turmeric and pepper.
Foods to Include
Whole grains, vegetables, fruits.
Nuts and seeds.
Paneer and legumes.
Jamuns, apples, berries, pears, and guava.
Foods to Avoid
White bread, white rice, pastries, and sugary cereals.
Sodas, fruit juices with added sugar, and energy drinks.
Chips, fries, and deep-fried snacks.
Canned or packaged foods.
To manage diabetes, it is essential to have appropriate balanced nutrition along with lifestyle modifications. Following a doctor-approved diet plan is essential for managing diabetes effectively, especially for women over 30. By choosing the right foods and maintaining a balanced diet, you can support your health and achieve better control of your blood sugar levels.
This doctor-approved diabetes diet plan is perfect for women over 30. Find out what foods to eat and avoid to manage your diabetes effectively. Enjoy healthy, balanced meals tailored for your needs. Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips
