What you know about Diabetes?

A diabetic can eat all the usual foodstuffs that others eat except for plain sugars and sweets. However the quantity of the foodstuffs eaten must be limited, and this is what a

Healthcare In Udupi

Know about diabetes and diet sheet for diabetes patients

What is Diabetes?

Diabetes is a disease in which the blood sugar is abnormally high, due to a deficiency or resistance to the action of a hormone called Insulin.


The patient with high blood sugar loses sugar in his urine and becomes weak, thirsty, hungry, and thin. Diabetes also makes a person more susceptible to tuberculosis and infections of the urinary tract. It also causes delay in healing of ordinary wounds. In the long run diabetes affects the blood vessels and can cause heart attack, paralysis, blindness and kidney failure. All these complications can be postponed and minimized with good diabetic control. Hence it is extremely important to keep one’s blood sugar as normal as possible always.


There are three ways of treating diabetes: diet and exercise, oral drugs and insulin injections. Of these, diet is the first step and should be followed meticulously.

Drugs and insulin are not substitutes for diet, but only complimentary to dietary management. Hence diet control is a must for all diabetic patients. For some with mild diabetes, it may be the only therapy needed.


A diabetic can eat all the usual foodstuffs that others eat except for plain sugars and sweets. However the quantity of the foodstuffs eaten must be limited, and this is what a


The diet in a diabetic should aim at bringing the patient’s weight into what is called “ideal body weight” or target weight. Many diabetics are overweight. In Indians, even though a diabetic may not be obviously fat, it has been noted that they have fat in the abdomen and have a high ‘waist to hip’ circumference ratio. It has been found that simply losing weight and reaching the ideal body weight will benefit a substantial number of diabetics. The diet sheet will give an idea of the amount of food to be consumed to lose weight in a graded manner.

At the same time, it is important not to overdo the dieting and become thin and underweight. To help one achieve this balance, the diet sheet gives a standard diet that gives a specified number of calories for each patient, according to the patient’s weight and level of activity.


Cereals like wheat, rice, maize, bajra, barley, jowar and ragi have an approximate caloric value of 300 cal per 100gm. Wheat contains slightly more

protein than rice and has more fibre. The refined varieties such as maida and suji contain very little fibre and are better avoided.

Pulses/Lentils – Moong, Urad, Channa, Toor dhal etc. These cause a slower rise of blood sugar and must be included in the diet.

Non-vegetarian foods (average caloric value-200 cal per 100 gm.) it is preferable to eat meat containing low saturated fats such as fish and

chicken and avoid red meat, pork, mutton, ham and sausages, which have high saturated fats.

Vegetables (caloric value-20 cal per 100 gm): these are low calorie, high fibre diets and must be included by all diabetics in their diet. Preference

must be given for green leafy vegetables. Vegetables with higher starch content such as beetroot and sweet potatoes must be restricted.

Fruits (caloric value-80 cal per 100 gm): fruits are also high fibre diets and have vitamins and minerals. One to two fruits per day can be taken.

Fruits such as banana, chickoo, grapes, jack fruit and mangoes, which are rich in starch, must be restricted.

Oils and fats (caloric value -900cal per 100 gm) these are high calorie foodstuffs and a diabetic should avoid deep-fried items. Foods containing

saturated fats such as butter and ghee should be restricted. Sunflower oil, corn oil, groundnut and mustard oil can be used for cooking. Coconut oils,

palm oils and palmolien should be restricted.

Note: It must be remembered that all oils contain the same amount of calories. Hence all of them must be taken in limited amounts.

It is also important to know that reheating of oils such as sunflower or corn oil makes it unhealthy for consumption.


A diabetic should eat at shorter intervals than a normal person, and should avoid prolonged starvation or large meals. (NO FASTING AND NO FEASTING). It is important to develop regular timings for eating, and try to follow these everyday. The ideal diet contains a breakfast, midmorning snack, lunch, tea, dinner and bedtime snack. Diabetics are advised to use artificial sweeteners in place of sugar. There are several artificial sweetening agents such as saccharin and aspartame (“Sugar Free”), which are also calorie-free. Their limited use with beverages is considered safe for diabetics. The following charts will give an idea of the kind of food that can be eaten at these various hours. The “food exchanges” in the diet sheet give a wide choice for the diabetic and avoid monotony and hence non-adherence to diet. Cutting down on a portion of the regular diet can accommodate an occasional sweetmeat or sugar. But this should not be made a habit as this may cause wide swings in blood sugar.

Remember: An extra tablet can never compensate for a sweetmeat. One mysorepak of 25 gm, which has 170 calories, which may be almost equal to

a half plate meal!!! The following diet sheets may be useful for diabetics to frame diets for a prescribed amount of calories. It is important to remember that the caloric value achieved in these diets is only approximate. The appendix gives an idea of the caloric value of common foodstuffs. The patient can refer to these and calculate the caloric values of whatever he wants to eat and construct his own diet to avoid monotony.

Some Tips for a healthy Diet.

1. Avoid or restrict foodstuffs high in saturated fat and cholesterol.

2. Avoid sweet foods, jams, chocolates, cakes, sweet cream, which increase triglyceride levels.

3. Bake, roast, boil or steam instead of frying food.

4. Do not replace oil and fat with calories in terms of sweets which when taken in excess get converted to triglycerides.

5. It is better to avoid alcohol. Too much alcohol may cause low blood sugar by potentiating the effect of insulin or drugs and blocking glucose production in the liver while adding to calories. It can cause increase in cholesterol and triglycerides.

6. Artificial sweetners like aspartame and saccharine tablets are available. They are safe and may be used in moderate amounts


Breakfast (240 Cal)

2 idlis

or 2 puris

or 1 plain dosa

or 2 chapattis (Dry)

or Conjee prepared out of 1/4 cup-cooked rice

or 3 Slices of bread (unsweetened)

or rava upma 1 katori small With mint chutney/groundnut

chutney /coriander chutney- 1tbsp

or vegetable curry

or tomato chutney-1/2 katori small

and coffee or tea without sugar

Midmorning Snack (120 Cal)

1 Slice of veg.sandwich

or sprouts salad (1/2 katori small) + 1

glass skimmed

butter milk

or 1 fruit (apple/orange)

and coffee or tea without sugar

Lunch (360 Cal)

200 gm of cooked rice + 1/2 cup of Rasam+

1/4 cup Sambar+1/2 cup of Curds+

Vegetables (unlimited)

or 3 Dried chapattis + ½ cup dhal+Vegetables (unlimited)

Tea (120 Cal)

1 idly (medium)

or 1 puri (medium)

or 1 dosa (thin)

or 2 slices of bread+ Mint chutney/coriander

chutney -1 tbsp.

and tea or coffee without sugar

Dinner (360 cal)

Same as lunch



Breakfast (320 Cal)

2 dosas (Ordinary)

or 1 masala dosa (medium)

or 3 idlies (small)

or 3 puris (small)

or 3 chapattis (dry-no oil)

or 4 Slices of bread

or conjee made out of ½ glass of cooked rice

and ½ fruit (orange/apple) and tea or coffee without sugar

Midmorning Snack (160 Cal)

1 fruit

or 2 slices of veg. sandwich

or 1 dosa/2 idlis

and coffee/tea without sugar

Lunch (480 Cal)

300 gm cooked rice+ ½ cup of

rasam +½ cup Sambar+ ½ cup

curd+unlimited vegetables

or 2 chapattis fried in oil+1/2 cup

curd+1/2 cup dhal

and unlimited vegetables

Tea (160 Cal)

3 slices of bread

or 2 ordinary vada

or 2 idlis With mint chutney / coriander chutney -2 tsp

and tea/coffee without sugar

Dinner (480 Cal)

Same as lunch. If quantity of rice can be reduced, then 1 glass

of milk/1 fruit allowed at night



Breakfast (360 Cal)

2 Chapattis with oil/ghee

or 3 idlis (medium)

or 3 puris (medium)

or 3 sandwich (unsweetened bread)

or conjee made out of 2/3 cup of raw rice

or 3 phulkas

and tea or coffee without sugar

Mid-morning snack (180 Cal)

2 Slices of bread Or 1 small apple/

1 small orange/1 small banana

and tea/coffee without sugar

Lunch (540 Cal)

300 Gms of cooked rice+1/4 cup dhal +

½ cup Rasam +½ cup Sambar

+½ cup curds+Vegetables (unlimited)

or 2 chapattis with oil/ghee +1 cup dhal +½ cup curds +

Vegetables (unlimited)

Tea (180 Cal)

2 idlis (small)

or 3 Slices bread

or 2 puris (medium)

or 1 dosa

With mint chutney/coriander chutney/coconut

chutney-2 tbsp

and 1 fruit + tea/coffee without sugar

Dinner (540 Cal)

Same as lunch



Breakfast (400 Cal)

4 puris (small)

or 2 chapattis in oil

or conjee made out of 2/3 glass of cooked rice

or 4 slices of sandwich (unsweetened bread)

and 1 fruit + Tea/coffee without sugar


Midmorning Snack (200 Cal)

2 Slices of bread+1 fruit

or 1 dosa/2 idlis+ side dish

and tea/coffee without sugar


Lunch (600 Cal)

350 gm cooked rice+1 cup rasam+ ½ cup sambar

+Vegetables unlimited+ ½ cup curd+ 1/4 cup dhal

or 3 chapattis fried in oil +Dhal (1 cup) and vegetable curry

Tea (200 Cal)

3 idlis (small)

or 3 puris (small)

or 3 slices of bread

and tea or coffee without sugar


Dinner (600 Cal)

Same as lunch.

If the quantity of rice or chapatti can be reduced then 1 glass of

milk/1 fruit can be eaten at night.



Breakfast (440 Cal)

3 chapattis fried in oil

or 5 puris (small)

or 5 idlis (small)

or conjee made out of 3/4 cup cooked rice

and 1 fruit +Tea/coffee without sugar

Midmorning Snack (220 Cal)

4 Slices of bread

and tea or coffee without sugar

Lunch (660 Cal)

400 gm of cooked rice +1 cup Rasam +½ cup

Sambar +½ cup curd + Salads unlimited

Tea (220 Cal)

3 idlies

or 3 puris

or 1 chapatti fried in oil

and tea or coffee without sugar

and 1 fruit

Dinner (660 Cal)

Same as lunch

Note: In the breakfast and tea tables given in these diets the caloric content of a side dish such as dhal, sambar or chutney has not been provided.

These side dishes will provide at least 75-100 calories extra. If a side dish is to be eaten, the quantity of the foodstuffs eaten such as idly, puri or

dosa has to be reduced accordingly. Similarly, an egg or a fruit may be accommodated at the expense of the main item. (Refer appendix for caloric


The lunch items mentioned do not contain non-vegetarian foods. They can be included by cutting down the amount of rice or chapatti consumed.

A glass of thin buttermilk or lime juice that contains only about 20 calories can be taken either with the mid-morning snack, tea or a major meal to

fill the stomach and avoid over-eating



Fenugreek seed powder in the diet reduces blood sugar. The amount varies from 25g to 50 g. To begin with, 25 g of fenugreek seeds can

be taken each along with lunch and dinner (1 teaspoon =5 gm) The seeds can be taken as such after overnight soaking in water or in powder form

along with water or buttermilk, 15 min before the meal. The fenugreek seed powder can be incorporated in preparations such as chapatti, rice, dhal

and vegetables.

Other local vegetables like bitter gourd (karela) have some use in bringing down sugar in mild diabetes. But it is wise not to depend entirely

on these foodstuffs in decreasing the blood sugar.


Insulin’s routinely used are of two types. The first variety is colorless and is called unmodified insulin or plain insulin. When injected subcutaneously, its action starts in about 30 minutes and lasts for a period of 6 hours. The second variety of insulin are cloudy solutions and are called depot insulin. They are longer -acting insulin (e.g. Lente insulin, NPH Insulin). Their onset of action ofter subcutaneous injection is around 2-4 hours and the effect lasts approximately 24 hours. Insulin preparations available in India contain 40 units or 100 units of insulin in 1ml of solution.


Insulin syringes are available as disposable plastic syringes and reusable glass syringes. The glass syringes should be sterilized along with the needle by boiling it in water for 15 minutes before each injection. The disposable plastic syringes and needle should never be boiled in water. Disposable plastic syringes can safely be reused for a period of up to 4 days, provided they are used by a single person. The needles need not be changed until they become blunt. After replacing the needle guard, these syringes can be kept in a refrigerator between injections, without washing or sterilization. Subcutaneous administration is the commonest route for insulin delivery.

The best sites for subcutaneous insulin injections are the abdomen, outer thighs, buttocks and upper arm. Injections should be rotated within one of

these areas for a few weeks. Repeated injections into the same spot should be avoided. To give an injection it is preferable to pinch a fold of skin and inject with a slight angulations into the skin mound. Always check the markings on the syringe and administer the correct recommended dose. Insulin Pens are also available. These have prefilled cartridges and very thin needles. The dose are decided (by the doctors) and then injected. These are easy to carry around. Always check the markings on the insulin pens and administer the correct recommended dosage. Ideally the insulin injection should be administered 20-30 minutes before meals. It is Important to learn self-injection, as it makes you

independent, and is useful especially during travel to other places. Always use the correct syringe for giving insulin. E.g., for giving 40u/ml insulin use only 40u/ml syringe and for giving 100u/ml insulin preparations, a separate 100u/ml syringe is available.


Insulin should be stored in the refrigerator, but not in the freezer. If a  refrigerator is not available, it can be kept in a cool dark place within the house. If insulin appears muddy or crystallized, it should be discarded. The expiry date must be checked and the drug must not be used beyond that ate.


These drugs when administered orally will bring down the blood sugar in non-insulin dependent diabetics. A number of compounds are available in the market and the choice of the drug varies with the physician. These drugs must be taken either before meals or just after meals as instructed by the doctor. The drug and the meal always go together.


Hypoglycemia refers to a lower than normal blood sugar and can occur in patients taking insulin or oral hypoglycemic tablets. In fact almost all the patients on these drugs must have experienced at least one such episode during treatment. Symptoms of hypoglycemia include weakness, hunger, headache, sweating, tremors of the fingers, vomiting sensation and double vision. It can also cause mental confusion, fits, altered behavior and even coma.

Mild hypoglycemic attacks are not dangerous and in fact it is the price one has to pay for controlling the diabetes very strictly. Insulin dosage or the tablet strength may have to be reduced occasionally in these patients. Severe hypoglycemia is dangerous. Prompt recognition and emergency initiation of treatment in a hospital is required in most cases.


Avoid fasting after taking insulin/oral hypoglycemic agents.

Avoid unaccustomed severe exercise.

Be punctual in taking meals. The interval between meals should be reduced, i.e., small meals distributed evenly.

Carry a sweetmeat to use in case of symptoms of hypoglycemia.

Always carry an identity card with you indicating that you are a diabetic on insulin/drugs.


Check urine sugar daily:

Urine sugar testing is a very simple and easy way of monitoring diabetic status.

Benedict’s test: Take 5ml of Benedict’s reagent in a test tube and add 8 drops of urine into it. Heat the test tube and note the color change. The

following colors indicate the percentage of urine sugar.

Light green 0.5%

Yellow 1%

Orange 1.5%

Brick red 2%

Dipstick test: Dip the dipstick into a freshly passed specimen of urine and interpret the color change according to the manufacturers’ instructions.

A limitation of urine testing is that it cannot detect hypoglycemia or mild increase in blood sugar. In the presence of kidney disease urine sugar testing is unreliable.

Blood sugar is to be checked every month till the diabetes is under control and once in every 3 months after reasonable control is achieved.

The patients are advised to maintain a diabetic notebook (See the last page) where the following items can be recorded with dates:


Urine sugar

Blood sugar

Dose of medicine

Any alteration in symptoms



If you are a diabetic and a smoker you have a good chance of developing a heart attack or a stroke even if you are young. Diabetes can be treated; smoking can’t be. So give up smoking today and add years to your life.


Alcohol contains high calories. For example, 50ml of whisky is equalent to half a wholesome meal in calories, but does not have any nutritional value. So, alcohol is best avoided. If taken, a small quantity over 2 or 3 sittings occasionally is permitted.

For those who take oral hypoglycemic drugs, alcohol is forbidden, because alcohol brings down blood sugar and can cause dangerous hypoglycemia.

If you are taking sulphonylureas, alcohol can cause severe flushing and a dangerous fall in blood pressure.

Alcohol causes an increase in blood cholesterol and in an obese diabetic, this can increase the risk of a heart attack.

Alcohol increases blood pressure. So, if you have high BP in addition to diabetes, give up alcohol right away.


Exercise is a must for every diabetic.

Exercise helps you to-

Lose weight.

Improve lipid profile

Improve control of diabetes


Exercise is best done as a part of daily living. For example, if your work spot is not too far off, walk rather than use a vehicle; climb stairs rather than use a lift. A brisk 30-minute walk daily is also worthwhile.

Swimming, bicycling and other forms of moderate exercise are good, if they are done on a regular basis. Yoga is also recommended, but there again, regularity is important. Never begin with a strenuous exercise plan, increase gradually.

If you are doing strenuous exercise (the pace and severity of exercise) such as participating in sports, trekking up a hill etc. take the following precautions: –

Time it 1-2 hours after meals.

Take extra carbohydrate, (food or even a soft drink) before

the exercise. Take another snack after the exercise ,as

exercise burns up calories and causes fall in blood sugar.

Avoid isometric exercises like weight lifting.


Saccharine and other sweeteners can be useful, if you cannot tolerate a sugarless tea or coffee.


Diabetics may develop decreased sensation in the legs and as a result they may tend to ignore wounds, which becomes less painful.

Diabetics who develop ulcers in the feet find that the wounds take a long time to heal. Quite often they get infected and spread widely. This is because the blood supply to the legs can be less in a diabetic. Sometimes the infection can spread and the whole limb may be destroyed. Occasionally, patients need to have the toes, a part of the foot, or even the leg amputated in

order to prevent the infection spreading into the blood and causing danger to the life of the patient.

Here again, the golden rule holds good: prevention is better than cure. A diabetic should keep his feet as clean as his face. Nails must be trimmed regularly. Suitable footwear must be worn always. If you develop a wound, it should be cleaned with antiseptic and dressed. If it does not heal in reasonable time, or it seems to spread and form pus, a doctor must be consulted urgently. Postponing the treatment may mean loss of a limb.

It sounds so simple, really- -just common sense and basic personal hygiene : Take good care of your feet and you’ll help protect them from infection, ulcers, and possible amputation.

But it’s really not all that simple. Generally people with diabetes simply don’t care for their feet properly & eventually end up paying a terrible price.

Having your feet checked by a health care professional for loss of sensation is critical. You really should have them checked at least once a year…

In spite of the obvious need for the right footwear, many people with diabetes do not wear proper shoes.


Wash feet daily. Dry between toes.

Inspect feet and toes daily.

Wear thick, soft socks.

Cut toenails straight across.

Be properly measured and fitted each time you buy a new pair of shoes.

Exercise daily.


Go barefoot.

Wear high heels, sandals and shoes with pointed toes.

Wear anything that is too tight around the legs.

Try to remove calluses, corns or warts by yourself or use a “corn remover”.

Drink alcohol in excess.

Every diabetic suffers from some degree of foot problems, like

l Pain l Numbness l Wounds not heeling routinely

l Cracked feet l Burning feet Syndrome l Insensitive feet – unable to feel pain, pressure, heat & cold l Chronic fungal



l See your doctor l Get treated for diabetes (control blood sugar levels) or any other systemic diseases l Avoid smoking l Exercise as



Diabetes can affect the innermost part of the eye called the retina and lead to blindness. If the changes in the retina can be detected early, blindness can be prevented by treatment with ‘lasers’. Hence all diabetics should get their eyes examined by an eye doctor every 6 months routinely. This is especially important because even gross changes in the retina may not cause any problem in vision to the patient, and the patient may experience sudden loss of vision due to detachment of the retina.


ECG test for the heart once a year.

Tests for kidney function and urine examination for protein once a year.

Test for blood sugar every 6 months, once control is achieved with therapy.

Here again, a fasting sugar, a post meal sugar (2 hours after major meal) and glycosylated haemoglobin tests are recommended, as they

will accurately represent the degree of diabetic control.

DO’s and DON’T’s


Do eat at regular intervals.

Do regular exercise

Do lose weight and try to stay within the ideal weight range.

Do get blood sugar checked regularly.

Do yearly eye and medical checkup.


Do not smoke

Do not consume alcohol on a regular basis.

Do not skip meals or overeat.

Do not neglect leg wounds.

Do not eat fatty foods except in prescribed amounts


Measures: 1 Teaspoon = 5ml (tsp), 1 tablespoon = 15ml (tbsp),
1 medium glass = 150 ml , 1 big glass = 200ml, 1cup = 150 ml

Items  Calories  Items Calories
Cereals and pulses
Rice (100gm) (2/3 glass raw or 300gm cooked rice) 300 cal Bread 1 slice (medium) 50 cal
Chappati-1(1tsp oil+2 tbsp flour) 140 cal Vada -1 70 cal
Idly-1-medium 70 cal Idiappam (100 gm) 140 cal
Dosa (ordinary)-1 120 cal Dahi vada-1 100 cal
Masala dosa-1 160 cal Samosa-1 (40 gm) 130 cal
Puri 1 (20 g) 80 cal Veg cutlet-1 (100 gm) 140 cal
Ragi (100 gm) 300 cal Sago (100 gm) 300 cal
Maida (100 gm) 250 cal Rasam 150 ml 50 cal
Uppitu (upma) 1 cup 210cal Sambar 100ml 150 cal
Pongal 1 serving (100gm) 350 cal
Marie (4) 50 cal Papad 1 50 cal
Monaco (2) 50 cal Banana chips (12) 200 cal
Potato wafers (50 gm) 430 cal
Coffee (Nescafe)+150 ml
milk (without sugar) 100 cal Horlicks (2tsp+1 cup milk) 140 cal
Filter coffee+75 ml milk(without sugar) 50 cal Lime juice+2tsp sugar 40 cal
Tea +50 ml milk (without sugar)  30 cal Beer -250 ml 600 cal
Bourn vita (2tsp +1 cup milk) 180 cal Brandy (20 ml) 60 cal
Cocoa Same Whisky (50 ml) 175 cal
Coconut water-1 coconut 120 cal
Milk And Oil Products
Butter milk 1 cup (150 ml) with 75 gm curds 50 cal Curds 150gm (Buffalo milk) 180 cal
Milk -buffalo (150 ml) 180 cal Cheese 1 cube(25gm) 80 cal
Milk -cow(150 ml) 100 cal Butter 1 tsp 35cal
Skimmed milk powder (2tbsp) 100 cal Ghee 1 tsp 50 cal
Butter milk thin without fat (1 glass) 15 cal  Cooking oils 1 tsp

(veg, coconut, sunflower)

50 cal
Apple juice 100 cal Tomato juice 30 cal
Grape juice 80 cal Sugarcane juice 76 cal
Lime juice 10 cal Water melon juice 35 cal
Orange juice 30 cal Mango juice 150 cal
Badam halwa(100 gm) 570 cal Custard (150 gm) 360 cal
Carrot halwa(1 medium katari)  600 cal Fruit salad (150 gm) 150 cal
Custard (150 gm) 360 cal Fruit salad with cream 300 cal
Ice cream (150 gm) 380 cal Payasam (150 gm) 360 cal
Cakes and Pastries
Cake plain 1 piece (50 gm) 150 cal Spongy cake 50 gm 150 cal
Chocolate cake 50 gm 250 cal Pastry 50 gm 250-400cal
Soft Drinks (all 200 ml)
Coca cola 80 cal Thums-up 78 cal
Gold spot 90 cal Soda 5 cal
Lemon 88 cal Limca 90 cal
(All soft drinks give 80-90 cal)
Coconut burfi (25 gm) 110 cal Mysore pak (25 gm) 170 cal
Groundnut Chikki (25 gm) 200 cal Pedha (2 pieces) 100 cal
Gulab jamun 25 gm 200 cal Rasgullah (150 gm) 140 cal
Jilebi 140 cal Jam 2 tbsp 80 cal
Ladoo (30 gm) 160 cal Honey 2 tbsp 48 cal
Orange / Musambi (1 small) 40 cal Pear 1 200 cal
Apple (1 small) 40 cal Pomegranate(1medium) 300 cal
Grapes (12) 40 cal Guava 1 50 cal
Mango (1small) 80 cal Lemon 1 20 cal
Chickoo (1 medium) 100 cal Water melon (1 medium) 400 cal
Banana (1 small) 80 cal
Vegetables (all 100 calories)
1/2 Kg brinjal 100 cal 4 drumsticks 100 cal
1/3 kg cauliflower 100 cal 1/2 kg kovai 100 cal
1/5 kg beans 100 cal 1/2 kg cabbage 100 cal
1/4 kg ladies finger 100 cal 1/2 kg palak 100 cal
1/2 kg pumpkin 100 cal 2-3 carrots 100 cal
100 gm green peas 100 cal 2 onions 100 cal
1/2 kg snake gourd 100 cal 1 big potato 100 cal
1/2 kg bitter gourd 100 cal 5-6 radish 100 cal
1 whole cucumber 100 cal 1/2 kg tomato 100 cal
Chicken (1 large piece+ 3 tsp oil) 235 cal Fish curry 1 large piece

(80 gm) with curry

100 cal
Chicken roast (50 gm) 100 cal Fish fired 1 large 100 cal
Mutton chops Fried in oil (50 gm) 170 cal
Egg Products
Omelet (1 egg +1 tsp oil) 200 cal Eggs curry (60 gm) 200 cal
1 boiled egg (small) 60 cal 2 eggs fried in 1tsp oil

(bull’s eye)

145 cal
Tomato soup 1- Serving 138 cal Mixed veg. Soup 50 cal
Chicken soup (200 ml) 75 cal Mutton soup fried in oil

(50 gm)

100 cal
Mixed vegetable salad 50 cal Sprouts salad 1 serving 53 cal


Cereals All Nil
Pulses All Nil
Soups Clear (veg; Non-veg) Thickened or Creamed
Meat, Fish, Cheese Lean Meat, Chicken Curries which are Oily
Eggs, Chicken Shell Fish, Fish Fried meat, Fried chicken, Butter Gravies, Kheema,

Kurma, Kofta.

Vegetables All Especially Green

Leafy Vegetables and Salads

Beetroot, Yam Potato, Tapioca
Fruits Apple, Orange


Banana, Chickoo Mango, Grapes, Jackfruit
Sweets Nil All
Oils+fats Groundnut oil Ghee, Coconut Oil,

Butter, Saturated

Fats, Vanaspathy

Desserts Yoghurt, Fruit Salads Icecream Cookies
Drinks Lemon Juice


Jam, Jelly, Alcohol

Squash, Soft Drinks.


Low Calorie Recipes

TOMATO SOUP No of serving: 2

Per serving: 38 kcal

Tomato 2 (medium size)
Breadcrumbs soup Sticks 4 cubes/1 stick
Cardamom 2-3 seeds
Cloves 2-3 pods
Black pepper powder little
Corn flour powder 1 tsp
Water 1 glass
Butter 1 tsp (if needed)
Salt to taste


Take a bowl add water to it, then add the tomatoes and boil it, when it

start boiling add the cardamom and cloves.

After 5-7 minutes when the tomatoes are cooked take it out and beat it in the mixie. (Make it a thick puree consistency)

Strain the puree now again; heat the puree by adding the corn flour paste.

Make the corn flour paste by mixing it in little cold water

Add salt for taste at the end.

Take a small kadai add the butter put the bread and roast it slightly. (Cut the bread in cubes)

Serve the tomato soup with breadcrumbs or soup stick.


Per serving: 53.1 kcal

Tomatoes 1
Potatoes 1 small
Cabbage 50gms
Carrot 1 small
Cardamom 2-3 pods
Cloves 2-3 seeds
Butter 1 tsp
Salt to taste
Water 200 ml
Bread crumbs 3-4 cubes/1 soup sticks


Chop all the vegetables.

Take a bowl add the tomatoes, potatoes, cabbage, carrot boil it

When it starts boiling add the cardamom and cloves

After 7-8 minutes when the vegetables are cooked take it out and
beat it in the mixie. (Make it a thick puree consistency)

Strain the puree. Heat the puree again.

Add salt for taste at the end.

Take a small kadai add the butter put the bread cubes and roast it
slightly. (Cut the bread into small 1″ piece)

Serve the soup with breadcrumbs or soup stick

MIXED SALAD No of serving: 2

Per serving: 34.87 kcal

Carrot 1 (medium)
Cucumber 1 (medium)
Tomato 1 (medium)
Beetroot 1/2 small
Spinach 25 gm
Green chillies 1
Lime juice 2 tsp
Salt to taste
Pepper a little


Grate the carrot and chop beetroot, spinach, cucumber, tomato and green chillies.

Add limejuice, salt and pepper.

Mix well

Serve chill.


Measuring cups and spoon
1 tsp =5 ml
1 tbsp =15 ml
1 cup =150 gm
1 medium glass =150 ml
1 big glass =200 ml



SPROUTS SALAD No of serving: 2

Per serving: 58.5 kcal

Green gram sprouts 4 tsp
Onion 1/2 large
Tomato 1 (small)
Carrot 1/2
Pomegranate seeds 20 gm
Cucumber 100 gm
Green chillies 1
Lemon 1/2 tsp
Salt to taste



Pick, clean and soak whole green gram overnight in a vessel with water.

Next morning wash well, drain off all water, cover and keep aside for the gram to germinate and sprout for a whole day and night. It
will be ready by next day.

Wash gently; remove the skin, which will float on top of the water. Drain all water from the germinated sprouts and keep asides.

Chop onion, tomato, green chillies, cucumber and squeeze out excessive moisture from cucumber.

Grate carrot and mix with pomegranate seeds

Add salt and squeeze lemon juice, gently mix everything together. Chill well before serving.


SPINACH AND DHAL No of serving: 2

Per serving: 91.25 kcal

Toor dhal 5 tsp
Spinach 50 gms
Onion 1/2 large (20 gm) (If needed)
Chilly powder 1/4 tsp
Turmeric powder a pinch
Salt to taste
Water 1 glass
Oil or fat (Sunflower oil) 5 ml



Half cook soaked dhal with turmeric.

Heat oil add chopped onion and fry.

When golden brown and add chopped spinach and chilly powder.

Add to the half cooked dhal.

Add salt and cook till done.

Serve hot.


PALAK RAITHA No of serving: 1

Per serving: 54 kcal

Spinach 50 gm
Curd 50 ml (1/2 glass)
Chilly powder 1/4 tsp
Cumin powder 1/4 tsp
Salt to taste



Immerse spinach in the hot boiling water transfer immediately to cold water.

Then chop the spinach.

Beat the curd.

Add spinach and salt to the curd.

Sprinkle red chilly powder and cumin powder.

Serve chill.

“The doctors of the future will prescribe no drug, but will interest his patient in the care and nutrition of the human frame and in the cause and

prevention of disease.”

-Thomas Alva Edison.



Per serving: 48 kcal

Fresh cucumber 1 (medium)
Fresh curds 50 ml
Mint leaves 20 gm
Salt to taste



Cut the cucumber into big pieces.

Add 3 teacups of water to the big cucumber pieces and
cook until soft.

When, soft blend in a liquidizer.

Add the curds and salt and beat well.

Top with crushed ice, mint leaves and finely chopped cucumber or top with crushed ice and mint leaves pounded with green chilles.

Serve cold.



Take two cups of Patience

One heartful of Love

Two handful of Generosity

A pinch of laughter

One handful of Understanding

Sprinkle some Kindness

Add plenty of Faith and mix well

Spread over a period of Life time

Serve anyone immediately!!!!!!!!!!!!!!!!!!!!



VERMICELLI KHEER (Sugar free sweet) No of serving: 2

Per serving: 91.5 kcal

Vermicelli 25 gm
Skimmed Milk 100 ml
Cashewnut 1-2
Cardamom 1 pod
Ghee 1 tsp
Sugar free in req. amount as for

the taste



Roast the vermicelli in 1 tsp of butter.

Boil 100 ml of skimmed milk and add it to the roasted vermicelli and cook for sometime

Add the fried cashewnut, and cardamom powder.

Remove from fire add “sugar free” (sugar substitute) according to your taste.

Serve it hot or chill.

Note: do not heat after adding “sugar free”.


DHOKLA No of serving: 3 portion

Per serving: 59.3 kcal

Bengal gram dhal 2 tbsp
Black gram dhal 1 tsp
Turmeric powder a pinch
Mustard seeds 1/2 tsp
Curry leaves 1 sprig
Green chilles 1 no
Oil 5 ml
Chilly powder 1/4 tsp
Salt to taste
Lemon very little (to squeeze)



Wash and soak dhal for 4-6 hours. Drain well

Grind dhal, to a coarse rava consistency with salt and lime juice, turmeric powder. Allow to ferment till next day.

Grease a dish; pour the fermented batter into the dish and

steam. (Without weight) for 10-12 minutes.

Remove from fire cut into diamond shapes or square shapes.

Heat oil, add mustard seeds, when it splutters add curry

leaves and green chillies.

Add the dhoklas and toss lightly. Sprinkle little chilly powder.

Serve with mint chutney


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