Easy Diet Plan for Diabetic Women of 40+

vegs-animation

There is no substitute for a well balanced diet. This is especially important for a woman of 40+ who is a confirmed diabetic. Besides the prescribed medications, there are many foods that can help to control the symptoms of diabetes. So here’s a easy-to-follow regime so that you can enjoy food without having to go on a crash diet…

Suggested diet for diabetes

Meal

Menu

Early morning On empty stomach  4 almonds  + 1 walnut + 1 glass warm water

After half an hour your favourite cup of coffee or tea without sugar or sugar-substitute.

Breakfast

(3 suggestions)

*Dal dosa (pancake) + chutney

1 bowl of oats + 1 boiled Egg + 2 slices multigrain bread

**2 Ragi and oats pancakes + chutney

Mid morning Papaya or apple + buttermilk 1 glass
Lunch

(3 suggestions)

Fish curry + brown rice + salad

2 Chapatis (Indian flatbread) + 1 bowl of low fat cottage cheese (paneer) + salad

Chicken curry + brown rice + salad

Evening *2 Dal idlis + coconut chutney

1 bowl of low fat curd + 4-5 black plums (jambuls)

Dinner

(3 suggestions)

Soup of your choice + a bowl of vegetable curry (with leafy greens, carrots or bitter gourd [karela]) + brown rice

Soup of your choice + 1 piece grilled chicken breast/fish + brown rice + dal (lentils)

Kidney beans soup + 2 slices garlic bread + salad

 Bed Time  A glass of warm milk

Why is this menu perfect diet for diabetes?

If you follow this diet plan for diabetes, over a period of time the symptoms will be more manageable. The nutrients that you get with this plan are:

  • Proteins from eggs, dals, beans, milk, fish and chicken
  • Carbs from oats, brown rice, bread and chapatis.
  • Vitamins and minerals from vegetable curries and salads.
  • Omega-3 from fish.
  • Fiber from oats and fruits.
  • Good cholesterol from almond, walnuts and fish.

A healthy diet is a must for everyone and all ages. This becomes even more important in the case there is an imbalance of blood sugar levels. A diabetic might suffer from distressing symptoms like dizziness, fatigue, frequent urination, mood swings, etc. Besides the prescribed medication, you can also keep the sugar levels and symptoms under control by following this balanced diet.

** For recipe of ragi+oats pancake click here. Ragi (finger millet) has a low glycemic response and is an excellent substitute for diabetics.

Note: To saute the ingredients of any curry (vegetarian or non-vegetarian) use ghee instead of oil. Ghee or clarified butter made from cow’s milk helps to reduce cholesterol levels. It also prevents joint pains.

Advertisements

Author: Shaila Andar

I am a professional content writer, and have worked on various projects for the last six years. sunshineat40plus is my own blog. In my spare time I love to travel, cook, shop, and spend quality time with my family.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s