SIMPLE DIET CHART- Healthy LIFE STYLE to control DIABETES/High Cholesterol

SIMPLE DIET CHART- Healthy LIFE STYLE to control DIABETES/High Cholesterol 

**AVOID to eating Prata, Noodles, Paasta, whatever made by Maidaa Flour and Corn flour is not advisable to eat. STOP SMOKING and Don't drink coffee more than 2 cups** 

Morning wakeup atleast 6:00 - 6:30AM (Before 6:00AM is Best)

Once wakeup drink plain water (or) fenugreek water (or) wheat grass water (or)  Amla juice water (or) Hot water with honey as per your convenient. 

(Tips1. Ladies finger water (cut 3 ladies finger in small pieces and add the water in night and once wokeup drink the water in morning empty stomache also good
2. Before day night put fenugreek into water and drink next day empty stomache.)

Do yoga and meditation at morning and go for walking/ jogging/Brisk Walking 20-30 mins whenever you have time.

Do Breathing exercise cum meditation for 15 mins morning & Evening (sit on a mat, close your eyes, concentrate in between Eye brows, Breath/Inhale fresh air fully then HOLD and count 10,9,8...1 in your mind then relase the air fully then breath and hold the air and count......)

Eat food for 4 times (8AM -8:30AM, 12PM-1, 4PM-4:30PM,7PM-8:00PM) a day and goto bed before 10.00PM and sleep 7-8 Hrs minimum

  

Morning Breakfast (8:00AM - 8:30AM)

Idly, Dosa, Raagi adai/Dosa, Chappathi, pongal, wheat/samba uppuma, Idiappam, Aaapam, Oothappam, Oats kanchi/uppuma, Pesarattu dosai (Tips-Grind green Dhal using mixie and add little bit salt) and wheat bread/whole meal bread (3 slices)

lunch (12:00 - 1:00 PM)

Eat starch removed Rice (2 cup) with Saambaar with 2 side dishes. 1cup veggie and 1 cup Keerai(leafy) with Rasam & Butter milk is Compulsary. If you are a Non-Veg person you can add your Non veg dishes with this Compulsary food.

**Avoid eating Cooker Rice & Raw rice which contains high GI**

Saambaar veggie

Murungai kaai (Drumstick), Vendaikaai (ladies finger),  katharikkai (Brinjaal), Mullangi (raadish), suraikkai , sow sow , Beerkan kaai, white poosani, Cabbage

Side Dish (choose 1 veggie )

Brinjal poriyal -(must eat weekly 2 times)

Ladies finger poriyal -(must eat weekly 2 times)

Bitter guard poriyal - (must eat weekly 2 times)

Vaalai thandu pachadi (banana Tree Thandu),

Vaalai Poo Kootu (banana Tree Poo)

White poosani kootu,

Kovakkai poriyal 

Avaraikai,

Beans poriyal,

Cabbage poriyal

Beerkkan kai poriyal/kootu,

Pudalangkai poriyal/kootu

Drumstick

Keerai (CHOOSE 1 DISH)

Murungai keerai (must eat weekly 2 times)
Pasalai keerai
Agathi Keerai

Venthaya keerai

Palak keerai

Mula keerai (Spinach)

Siru keerai

Arai keerai

Ponnankanni keerai

Manathakkali keerai

Thooduvalai Keerai

Gongra keerai / kasini keerai

Evening food/snacks (4:00 - 5:00 PM)

Evening food may be 1 cup of Mooku kadalai sundal, Green Dhal (paasi payuru), Handful of Almond nuts, GRAMS, Pomegranate, papaya, Guava fruits, Apple, Digestive Biscuts, Raagi adai whichever like

Dinner (7:00 - 8:00 PM)

Dosa, Idly, Rice (Less quantity), Chappathi, chamba uppuma, Raagi adai/Dosa, choose anything from breakfast food with eat more vegggies.

Before goto bed

Drink 100 ml of Buttermilk

**Make a habit to Goto Bed before 10:00 PM**

TIPS 1 - Eat Kothamalli Leaf chutney, puthina chutney, Kariveppalai leaf chutney weekly once (atleast). 

TIPS 2 - Drink Amla juice (Nellikai), Arugampul Juice (Grass powder can be buy from shop), Vaalaithandu juice, Lemon juice, Avacado juice and Bitter guard juice atleast weekly once.

TIPS 3 - Eat fruits Orange, Apple, Papaya, Pomagranete, Guava, grapes, Satthukudi (Sweet lemon) weekly once

TIPS 4 - DRINK MORE WATER  (OR) JEERA WATER (CUMIN).

  

PLESE SHARE THIS WITH YOUR LOVED ONES. Have a wonderful life