A sample diet for healthy living

Being a doc, I wanted to post something related to health in a manner that will be useful to all. Here is my golden chance and I gladly grab the “window” of opportunity. The ensuing sample diet is mainly for people with diabetes but can also be followed by those who want to reduce weight or have hypertension and a high level of blood cholesterol, but nonetheless could be followed by everyone. This is 100% desi and I need not exaggerate about the advantages of a simple, typical Indian meal. This diet is worked out for 1800 kcal and is intended for people with sedentary work schedule and of normal build and weight.

6am : Tea or milk (skimmed) 100 ml

8am : idlis(small) 3 OR bread 3 slices OR upma 1cup (150) ml OR uthappam 3
sambhar 1 cup
any chutney (without coconut) 1 cup
Citrus fruit (1 no.)

11am: vegetable salad OR soup OR buttermilk OR orange juice (without sugar)

1 pm : Boiled rice 1 ¼ cup,
chapathis 1 ½,
vegetable sambar 1cup,
dhal/rasam 1cup,
buttermilk 1cup,
greens ½ cup,
other vegetables ½ cup,
apple/citrus fruit 1 no.

5pm : tea + biscuits made of wheat eg Marie biscuits

8 pm: cooked wheat 3 cups OR dosai 3 OR chapathis 3
vegetables 1 cup
buttermilk 1 cup

10pm : milk 1 cup (skimmed milk)

PS: 1 cup=150 ml

Use sunflower oil/gingelly oil only 5 tsp daily. It could be increased to 7 if it is olive oil.

Fruits that diabetics MUST avoid but can be consumed in moderate quantities by others are: sapotas, grapes, jack fruit, mangoes, pineapple, bananas.

Vegetables that diabetics MUST avoid but can be consumed in moderate quantities by others are: roots and tubers(potatoes, colocasia, yam and the like), beetroot, carrot, drumsticks, corn, beans, groundnut, palak, almonds, pistachio, ghee, butter.

Things that diabetics MUST avoid but can be consumed by others in moderate quantities are: Ham, mutton, sea fish, brain, egg yolk, kidneys, liver, aerated drinks, the so called commercial health drinks, snacks, sugar, jaggery, honey, cake, ice-cream, chocolate, cream, cheese.

Vegetables that can be consumed in normal quantities by diabetics are:
cauliflower, broccoli, banana flowers and shoot, bitter gourds, cabbage, cucumbers, zucchini, gherkins, tomatoes, onions ( the smaller variety), pepper, saccharin, lemon juice(without sugar), orange juice(without sugar)

Foods which can be consumed in moderate quantities by diabetics are:
brinjal, peas, ladies finger (okra), chicken 150gms per week and not deep fried, fresh water fish made as kulambu and not deep fried, egg white, buns and bread, dried fruits, grape.