MyHealthDost
Diabetes Diet Chart
Manage blood sugar naturally with a balanced diet plan.
🩸 Diabetes Risk Calculator
🎯
Blood Sugar Goal
80-130 mg/dL (Fasting)
🥗
Plate Method
½ veggies, ¼ protein, ¼ grains
⏱️
Meal Timing
3 meals + 2 snacks daily
Foods to Eat
🌾
Whole Grains
Oats, Brown Rice, Wheat
🥬
Leafy Greens
Spinach, Broccoli, Cabbage
🫘
Lentils & Beans
Dal, Chickpeas, Moong
🥜
Nuts & Seeds
Almonds, Flax, Chia
🥛
Low-Fat Dairy
Greek Yogurt, Milk, Paneer
Foods to Avoid
🥤
Sugary Drinks
Soda, Juice, Energy Drinks
🍟
Fried Foods
Samosas, Pakoras, Fries
🍞
White Bread & Pasta
Refined Carbs, White Rice
🍰
Sweets & Desserts
Cake, Candy, Ice Cream
Daily Meal Plan
| Meal Type | Option 1 | Option 2 | Option 3 | Tips |
|---|---|---|---|---|
| 🌅 Breakfast | 🌾 Oats with berries | 🥚 Boiled eggs & toast | 🌱 Sprout salad | Eat within 1 hour of waking |
| 🥗 Lunch | 🍚 Brown rice & dal | 🥬 Grilled veggies & quinoa | 🍝 Whole wheat pasta salad | Largest meal of the day |
| 🍽️ Dinner | 🌾 Chapati & grilled chicken | 🫘 Lentil soup & veggies | 🐟 Grilled fish & salad | Light, 2 hours before sleep |
| 🍎 Snacks | 🍌 Apple & almonds | 🥜 Roasted chana | 🫖 Green tea & biscuit | Between meals (2 per day) |
Pro Tips
- ✓ Eat smaller portions at regular intervals
- ✓ Include fiber in every meal (5-7g minimum)
- ✓ Pair carbs with protein or healthy fats
- ✓ Drink 8-10 glasses of water daily
- ✓ Limit salt intake to under 5g/day
Lifestyle Tips
- 🚶 Exercise 30 mins daily (walking, yoga)
- 😴 Sleep 7-8 hours every night
- 🧘 Manage stress through meditation
- ⏱️ Monitor blood sugar before meals
- 📅 Track meals in a food diary