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1 day diet plan for a Diabetic, High BP senior citizen
Early morning :- 1 spoon soaked methi seeds
Breakfast :- 1 cup tea (1/2 cup skimmed milk, 100 ml, no sugar) + 2 bitter gourd theplas + 1 katori sprouted moong.
OR 1 bowl oat meal porridge (3 spoons oats + 1 cup skimmed milk)
Mid-morning :-1 bowl pomegranate.
Lunch :- 3 medium chapattis (3/4th wheat flour + 1/4th soya flour) + 1 katori cauliflower and paneer vegetable + 1 katori dal.
Post lunch :- 1 glass buttermilk.
Evening tea :- 1 bowl upma + 1 glass black grapes juice.
Mid- evening :- 1 plate bajra dhokli ( bajra flour and gram flour mix equally)+ 1 bowl vegetable soup ( no butter, no cornstarch)
Dinner :- 1 bowl khichdi (mix of rice and dal) + 1 bowl kadhi.
Bed time :- 1 glass hot skimmed milk (200 ml, no sugar).
Dietary guidelines:
It is important that you
1) Reduce your intake of sugar and sugary foods
2) Reduce your intake of fat
3)Take regular exercise
The following suggestions will help you.
- Have three regular meals and one or two snacks between the meals.
- Completely avoid feasting and fasting.
- Since you are taking medication or insulin, it is very important that you take meals at the same time everyday. You will need to eat the same amount of carbohydrates i.e. chapati, rice, bread, Jowar / Bajra preparations everyday. If you increase the quantity of other correspondingly at the same meal time.
- It is important that you include plenty of vegetables especially raw vegetables (salads) in your daily diet.
- Completely avoid sugar in tea / coffee. Use an artificial sweetener instead e.g Zero or Sugar Free Natura.
- Completely avoid aerated drinks (e.g. Coke) and squashes. Have ‘diet’ version occasionally.
- Completely avoid jaggery, honey, jam and marmalade.
- Avoid cakes, pastries, chocolates, ice creams and Indian sweets (mithais) and jelly.
- Sweets can be prepared at home using the artificial sweetener. Remember not to add the sweetener to hot preparations. Only add the sweetener once the food has cooled down.
- Have plain or wholewheat biscuits (e.g. Marie, Nutrichoice, digestive or Hobnobs). Do not have cream or chocolate biscuits.
- Snacks: Between meals, have a piece of fruit, kurmura, chana, popcorn or high fibre biscuits. Avoid fried snacks (chiwda, chaklis). You can also have dhokla, idli, khandvi, patra and muthia.
- Avoid fruit juices except for watermelon or tomato juice.
- Fruits:- Papaya, apple, pear, orange, watermelon and grapefruit can be had regularly. Sweet fruits like banana, mango, grapes, chickoo and sugarcane should be had in small quantities occasionally.
- Vegetables:- Potatoes, peas, corn, beetroot, carrot and tubers, sweet potato (kand), yam (suran) should be taken in very small quantities as a part of a mixed vegetable.
- Increase your intake of fibre-rich foods, such as wholewheat flour (atta) in place of refined flour (maida); brown rice instead of polished rice. Include more whole pulses (Chole, Rajmah, Chawli), peas and beans in your diet.
- Cut down the intake of butter / ghee/ vanaspati / oil / margarine.
- Skim off the fat from the milk before using it. Refrigerate the milk overnight, skim off the fat the next morning and then use it for tea/coffee and making curds.
- Keep fried foods only for a treat!
- Have alcohol occasionally and only in small quantities. Red wine is preferable. Munch on salad sticks and roasted papad instead of peanuts / dried nuts or fried snacks.
- If you are a non-vegetarian, have non-vegetarian food at one mealtime only. Have chicken and fish more often then mutton, beef or pork products. Remove the skin from the chicken before cooking.
- It is very important that you take regular exercise. Exercise helps to control blood sugar levels. A walk of 30 – 45 minutes would be very useful.
SUGGESTIONS FOR SALT RESTRICTION FOR HIGH BP:
- Use a small amount of salt in cooking. Instead use lemon, vinegar, mint, oregano and various herbs.
- Do not add salt at the table.
- Avoid papad and pickles.
- Do not use bicarbonate of soda or baking powder in cooking.
- Avoid hard and processed cheese. Have instead cottage cheese or ‘Philadelphia’ cheese. Avoid cheese spreads as well.
- Avoid salted biscuits e.g. Monaco.
- Reduce the intake of processed meat e.g. ham, bacon, luncheon meat and sausages.
- Avoid smoked and fried fish.
- The intake of shellfish e.g. prawns and shrimps also need to be reduced.
- Avoid canned vegetables and tinned or bottled juices.
- Stock cubes and meat extracts also should be avoided.
- Bottled sauces should be used very sparingly.
- Chinese meals should be had very occasionally, as you need to avoid ajinomoto MSG (Monsodium glutamate).
- It is important that you increase your intake of fruits and vegetables, especially raw vegetables and salads.
- Make exercise a part of your daily routine. For example, walking for 30 minutes daily. (after the approval from your doctor)
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