To live a long and healthy life with Diabetes, following diet and exercise are very important along with medication. Diabetic diet is not different from normal diet; however some modifications need to be done for the normal diet Dietary Guidelines Eat variety of foods to ensure a balanced diet. Ensure provision of extra food and healthcare to pregnant and lactating women. Promote exclusive breastfeeding for six months and continue breastfeeding till two years and beyond. Start feeding homemade semi-solid complementary foods to the infant soon after six months of age. Ensure adequate and appropriate diets for children and adolescents, both in health and sickness. Eat plenty of vegetables and legumes. Use oils/fats in moderation; choose a variety of oilseeds, nuts, nutricereals and legumes to meet daily needs of fats and essential fatty acids (EFA). Obtain good quality proteins and essential aminoacids (EAA) through appropriate combination of foods and avoid protein supplements to build muscle mass. Adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity. Be physically active and exercise regularly to maintain good health. Restrict salt intake to minimum. Consume safe and clean foods. Adopt appropriate pre-cooking and cooking methods. Drink adequate quantity of water. Minimize the consumption of high fat, sugar, salt (HFSS) and ultra processed foods (UPFs). Include nutrient-rich foods in the diets of elderly people for health and wellness. Read information on food labels to make informed and healthy food choices Wrong beliefs There is a common belief that diabetics cannot eat rice and they can eat only wheat. This is not true. Both wheat and rice have almost same calories and same effect on blood sugar. But the advantage with wheat or roti is that it is quite convenient to count as well as to reduce the number of chapathis they eat, than to measure rice and eat. Total Fasting is not good for those who are diabetic especially when on treatment it may lead to drop in blood sugar and health problems. Diet Schedule Meal Typical Diet Modified for diabetics Breakfast 8.00 A.M 1 cup of coffee with buffalo milk 4 idlis or 1 plate upma with coconut chutney 1 cup of coffee with cows/ Toned milk 3 idlils or 1 cup upma with more vegetables, 2 table spoons chutney(tomato or dhal chutney) Lunch 12.30 P.M 3 cups of white rice, 1 cup dal, I cup rasam, ½ cup brinjal fry, 1 cup curd, pickle, papad 2 cups of brown rice, 1 cup sambar, 1 cup rasam,1 cup of brinjal; pulusu, fresh chutney prepared with vegetables and less oil. Afternoon 3.30 P.M 2 murukkus/Bhajji/pakoda 1 cup coffee 1 cup murmura / chudwa / boiled moong 1 cup coffee Dinner 8P.M 3 cups of rice, 1 serving of fish/chicken, I cup of; dal, fried veg, I cup of curd, pickle, papad. 1 banana. 2 cups of brown rice/ 3 rotis/1 serving of fish/chicken, 1 cup of vegetable curry 1 cup of curd. 1 orange Advice on Cooking Use less oil for cooking, do not prepare fried vegetables like aloo fry, brinjal fry: instead prepare brinjal curry/ pulusu etc Instead of using pickles, use vegetable chutney with less oil and salt. Instead of using buffalo milk for the preparation of curd and coffee, use cows / toned milk. If they are not available remove the cream to set the curds. Use less of fried papad. Home remedies We know there is no permanent cure for Diabetes, it can only be managed. Using home remedies is helpful in controlling blood sugar. With regular medicines, these home remedies are included in the diet. Food item How to take Amla (usiri) fresh ones or dried powder with water Fenugreek seeds (menthulu) Leaves and seeds, in case of seeds soak them in overnight. Bitter gourd (kakara kaya) ¼ cup of juice or cooked vegetables Onion (ulligadda) take them in raw form or as raita regularly Garlic (vellulli) Fresh(crushed) , use them in food preparations Black jamun (neredu) Fruit or seed powder Simple and easy way to control blood sugar levels is following plate method Source: International Diabetes Federation (IDF) ; National Institute of Nutrition (NIN)