Dietary regimen

Dietary regimen
  • Guide lines for Diabetics — Good for weight reduction too

By Col Wajid

Total carbohydrates (vegetables and fruits )allowed around 40–50% , the protein (legumes, pulses, fish, poultry, or lean meat) 20–30%, and fat 30-35% . Saturated fat limited to less than 10% of the total daily caloric intake. Choose relevant carb, protean or fat from from below. A cup of cooked vegetable, legume constitute one portion .

Diet Chart

At least 2medium sized glasses of water immediately on getting up.
One boiled egg, one whole grain roti, one portion of cooked vegetables, half medium sized apple or 5 berries , fistful of nuts ( 7 almond+ 2 dry apricot), 15-20 gram walnuts, 6-7 raisins— overnight soaked in water), One cup of unsweetened tea. One glass of water at the end.

2-3 dates with one to two glass of water with lemon. No carbonated drink with milk. After 30-45 minutes have meal of one whole grain roti, one portion of cooked vegetables with 30- 50 gram of lean meat, one portion of vegetables as salad (Boiled bund gobi green or red, Onion, Carrots, Cucumber, Boiled Beet). Can have grilled fish twice a week. Water not more than 2 glasses with meals. Then two more glasses before sleep.

Vegetables:Leafy Cabbage( Bund Gobi green or red), Red or green Bell pepper , Broccoli, Spinach, Onion, Carrots, Cocumber, Cauliflower, Egg plant, Beats
Fruits: Straw berries, Blue berries, Apple or any seasonal ripe fruit( very limited intake).
All kind of beans in moderation (half cup in a day)
Proteins:legumes, pulses, fish, lean meat, Eggs, Chicken, Grilled fish, ( no red meat)
Healthy Fats
Saturated fats :Desi Ghee, Coconut oil
Other fats : Virgin olive ( in salads only), , Flex seeds, Pumpkin Seeds, Almond, Dry apricot, walnuts, raisins

Important points

  1. The consumption of carbohydrates from high fibre vegetables (cooked and raw), whole fruits, yogurt and milk are encouraged.
  2. The consumption of carbohydrates from sugar heavy desserts and highly processed grains ( like corn, white rice, and fried potatoes) should be avoided. A moderate amount of healthy dessert is permitted (1/2 a piece of fruit or 5 berries.). 8 glasses of water and non-sweetened beverages(lemon water), between, the sehri and iftar are. essential.
  3. Sugary drinks, syrups, milk soda , canned juices, or fresh juices( more than one glass at sehri) with or without added sugar should be avoided.
  4. Take sehri as late as possible, especially when fasting for longer than 10 hours.
  5. If needed, a healthier snack such as one piece of fruit, a handful of nuts, or vegetables may be consumed after iftar.between meals. The snack should be of 100–200 calories.
  6. Those chronically ill, pregnant, breastfeeding , old and sick with health restrictions are exempted from observing a fast during Ramadan. — PAK DESTINY
col wajid hussain

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