VITAMINS

 🐽🐽🐽

TYPE 2 DIABETES AND VITAMINS:

🌲🌲🌲

• Metabolizing fat, protein, and carbohydrates in food for energy movement and processes such as breathing.

• Regulating blood sugar and insulin sensitivity.

• Replicating genetic material and producing new cells.

• Keeping a strong immune system.

• Maintaining healthy skin, eyes, teeth, bones, muscles, brain etc.

🥀🥀🥀

Vitamin A/Retinol: 

Retinol Binding Protein is found to have a direct effect on insulin sensitivity. 

🍂🍂🍂

 Vitamin B:

B1: supplementation for diabetics tends to show a remarkable decrease in the levels of blood glucose. 

Diabetics are thiamine deficient leading to heart disease and blood vessel damage. Thiamine is water-soluble- difficulty getting into the cells where it’s needed; so benfotiamine, a supplemental form of thiamine, is lipid-soluble-easily penetrates cell membranes. Benfotiamine can prevent diabetic complications.

🍁🍁🍁

Vitamin B6/ pyridoxine:

Neuropathy, the severe damage caused to the nervous system by high blood sugar levels, associated with deficiency of vitamin B6.

🌟🌟🌟

B9: Deficiency of vitamin B9 is linked with complications, such as diabetic retinopathy. B9 supplementation improves blood sugar control in type 2 diabetes as it helps reduce HbA1C, fasting blood glucose, serum insulin, and homocysteine levels and improves insulin sensitivity.

🍂🍂🍂

Vitamin B12 

Vitamin B12 -necessary for the correct functioning of nerve cells ;can lessen the pain of neuropathy.

⚡⚡⚡

 Vitamin D: 

The lack of vitamin D leads to pancreatic beta cell dysfunction, impaired insulin action and inflammation in the body, which tend to have a direct impact on diabetics. Vitamin D  help boost insulin sensitivity, which is vital for blood glucose regulation.

⛄⛄⛄

 Vitamin E: 

Vitamin E works as an antioxidant and is required in good amounts by people who have diabetes. 

Vitamin E can oxygenate the blood, fight toxins and improve the activity of insulin within the body. Increasing vitamin E in the bloodstream decreases developing type 2 diabetes, and in type 2 diabetics improve glucose tolerance.

⭐⭐⭐

Vitamin Reference nutrient intake:

🍃🍃🍃

Source A

 Men 0.7 mg

 Women 0.6 mg 

Milk and dairy, carrots

🌾🌾🌾

 B1 (Thiamine) 

Men 1.0 mg 

Women 0.8 mg

Nuts, pulses, wholegrain cereals

🍂🍂🍂

B2 (Riboflavin) 

Men 1.3 mg 

Women 1.1 mg 

Milk and dairy, cereal products

🥀🥀🥀

 B3 (Niacin) 

Men 17 mg 

Women 13 mg 

Wheat flour, maize flour, coffee 

🌼🌼🌼

B5 (Pantothenic acid) 

Safe level: 3–7 mg

 Potatoes, porridge, tomatoes, broccoli, wholegrain bread 

🌹🌹🌹

B6 (Pyridoxine)

 Men 1.4 mg

 Women 1.2 mg 

 Wholegrain and fortified cereal products, bananas, nuts, pulses

🍁🍁🍁

 B7 (Biotin) 

Safe level: 10–200 μg 

Cereal products, coffee, milk and dairy products

🌻🌻🌻

 B12

 1.5 μg (men and women) 

Dairy products

🌺🌺🌺

DEPRESSION

 🥀🥀🥀

TYPE 2 AND DEPRESSION

🌻🌻🌻

 Get out and do something—consider those things that you normally enjoy.

 Getting active: even a quick walk can be calming, and the effect can last for hours.

 Doing some relaxation exercises, like meditation or yoga. Whether mild (like walking) or more vigorous, this almost always helps.

 Calling or texting a friend who understands you.

 Grabbing some “you” time. Take a break from whatever you’re doing. Go outside, read something fun—whatever helps you recharge.

 Eating healthy food, and getting enough sleep.

 Be with people; don't isolate yourself.

 Do what you can, as you can. Break large tasks into small ones.

 Expect gradual improvement. Feeling better is a day-by-day process.

 Postpone important decisions until depression resolves.

 Keep your family and friends involved in your life. Allow them to help you.

🌺🌺🌺

TRAVEL TIPS

 🌻🌻🌻

TRAVEL TIPS FOR DIABETES:

🥀🥀🥀

1. Know the latest corona virus updates

2. Get travel insurance

3. Packing checklist

4. Organise medication

5. Food

6. Hot climates

7. Cold climates

🌷🌷🌷

Pack: 

 Insulin and syringes needed for trip

 Blood and urine testing supplies (along with extra batteries for glucose meter)

 All oral medications (including an extra supply)

 Any other medications or medical supplies, such as glucagon, anti-diarrheal medication, antibiotic ointment, anti-nausea drugs.

 Your ID and diabetes identity card

🌼🌼🌼

 In addition to medications and devices, snacks to treat low blood sugar

 Airtight snack packs of crackers or cheese

 Peanut butter

 Fruit

 Juice box

 Sugar- hard candy or glucose tablets=Important to eat correctly while travelling.

 If on insulin, wait to take your shot until right before you eat, when the food is all already and served. 

🌺🌺🌺

 If you are travelling alone-Bus, train, flight, it may be useful to inform the person sitting next to you about being diabetic and will need to take a medication shot before you eat.

 Having a pre-packaged snack will prevent low blood sugar.

🌸🌸🌸

 Travelling across time zones may affect the timing and amount of insulin doses. If travelling eastward, you lose time and day is shorter and may need less insulin.

 When travel westward you gain time, making day longer and possibly requiring more insulin. Doctor can recommend any adjustments need to make in your insulin regimen. 

🌻🌻🌻

 Keep watch set to the time of travel origin to help remember when to take insulin.

 KEEP a check of blood glucose more often when travelling -at least every 4 to 6 hours. 

 Extra Supplies While Travelling: two blood glucose monitors (pack each separately) and up to 2 weeks of extra supplies including insulin, test strips and lancets, glucose meter batteries, and insulin pump supplies. 

🍁🍁🍁

 Carry rapid-acting insulin, to treat high blood glucose in a pinch. 

 Be sure to bring appropriate shoes and check feet daily for any signs of infection.

 Hydration is important when travelling, so make sure to carry plenty of water. Limit sugary drinks such as soda, lemonade, or fruit punch. Be sure to avoid drinking tap water, including ice cubes.

 Don't store insulin in the glove compartment or trunk of a car, and keep it out of a backpack or cycle bag that can get hot in direct sunlight.

 Never freeze insulin, and make sure pills are kept dry because moisture can damage them. 

🌹🌹🌹

 If travelling in very hot or cold temperatures, plan ahead to protect insulin.

 Keep blood sugar in check by always being mindful of what you eat and drink when travelling.

 Allergies to foods or medicine

 Be extra careful about food and water precautions. Avoid uncooked foods and tap water. Foods that upset your stomach could cause your blood glucose levels to become uncontrolled.

🌻🌻🌻

 Wear comfortable shoes and never walk with bare feet. Check your feet every day, looking for signs of blisters, cuts, redness, swelling, and scratches.

 Get medical care at the first sign of any infection or inflammation.

 A piece of paper or card with your doctor's name and phone number.

 Pack a cooler with healthy foods and enough bottles of water and fluids

🌺🌺🌺

 Avoid sitting in the same posture for long. Get up and move around in the passageway if you are in plane or train. In case you are driving, take a break.

 Set the alarms for medicine intake if forgetful during travelling in different time zones.

 Don’t overdo activity when the sun is in his prime. Carry suntan lotions/slippers/sunglasses/umbrellas to protect yourself. As the temperature soars, there will be variation in insulin levels in the body. 

🌷🌷🌷

 Have wet wipes handy when you are outdoors- need to clean before checking the blood sugar levels.

🌻🌻🌻

Oils and Type 2 Diabetes

 

OILS AND TYPE 2 DIABETES: 

🌻🌻🌻

 Ingestion/ direct consuming /direct intake of *cinnamon, rosehip,* *cumin, and fenugreek* oils help manage weight and blood pressure, associated with diabetes.

🌹🌹🌹 

 When ingested, the oils should never be taken as it is, on its own, and not in full concentration, but instead diluted in oil or another medium and consumed that way.  

🌹🌹🌹

 Essential oils directly applied to help with diabetes symptoms are via the skin. Dry brushing, rubbing or brushing the skin gently with brushes is used with oils of *cinnamon and peppermint, Lavender* and cypress.

🌹🌹🌹

 The massaging action of the dry brushing boosts blood circulation to the skin, and the oils are then absorbed and carried throughout the body, where they may act directly on the circulatory system to open pathways and improve circulation.

🌹🌹🌹

 For Aromatherapy, put 3–5 drops of an undiluted essential oil on a handkerchief or cotton ball and hold the handkerchief to the nose and breathe in slowly for 5 min. This treatment can be repeated every 4 h or more frequently when necessary.

🌹🌹🌹

 A mix of oils *fenugreek, cinnamon, cumin, and oregano oils enhanced* insulin sensitivity with diabetes. Oils lowered glucose levels and systolic blood pressure.

🌹🌹🌹

 *Coriander* seed essential oil helps in the fight against diabetes. 

🌹🌹🌹

 *Lemon balm* -essential oil helps cells to consume glucose.

🌹🌹🌹

 *Clove* bud essential oil reduced levels of enzymes in the pancreas in a way that combat diabetes.

🌹🌹🌹

 *Black seed -Nigella* sativa essential oil reduce blood sugar to safe levels.

🌹🌹🌹

 *Almond oil and avocado oil as* a dressing for salads and baked snacks. (These are not recommended for day to day cooking but they are full of healthy fats that can prevent the risk of diabetes, high cholesterol, high triglyceride levels, and obesity).

🌹🌹🌹

 Combination of *rice bran oil and sesame oil* good for blood sugar and cholesterol in diabetics.

🌹🌹🌹

 *Black pepper* essential oil help block certain enzymes that may contribute to diabetes and high blood pressure.

🌹🌹🌹

 *Lavender* essential oil helps balance high blood sugar levels and protect against oxidative stress, which causes complications in diabetics.

🌹🌹🌹

 *Walnut oil* helps in increasing insulin sensitivity in diabetics.

 Regular consumption of walnut oil lowers risk of type 2 diabetes in women.

🌹🌹🌹

 *Canola* oil helps in lowering blood sugar levels and bad cholesterol.

🌹🌹🌹

 *Flaxseed* oil may help in decreasing the incidence of insulin resistance in diabetics.  

🌹🌹🌹

 *Olive* oil is heart-friendly oil good for diabetics improving insulin resistance and diabetes.

🌻🌻🌻

Ginger

 🌷🌷🌷

 *Ginger*  and type 2 Diabetes:

🥀🥀🥀

Ginger lowers blood sugar levels; reduce insulin resistance ; helps manage diabetes by stimulating the production of insulin. 

🌸🌸🌸

Using ginger:

 Fresh, dried and powdered, or as a juice or oil. 

 Grated ginger root add to a base of orange juice .

 By combining lime juice, walnut oil, garlic and ginger.

 Cut in strips and add in stir-fry recipes--- pairs well with broccoli, mushrooms, bean sprouts.

 By adding ginger powder or chopped, fresh ginger root to raw or cooked food.

 Brewed into tea; boil some water and add a few pieces of ginger. Let it simmer for a while. Drink it first thing in the morning.

 By drinking it in a ginger ale.

 Ginger lemonade, healthy and refreshing.

 Cut a few pieces of ginger and add into some water and leave it overnight. Drinks the ginger infused water or sip it through the day. 

🌹🌹🌹

No more than 4 gm per day (just under 1 teaspoon) is recommended intake for ginger.

🌷🌷🌷

Vitamin C

 🌹🌹🌹

Tip of the day

🌹🌹🌹

*Stay safe, stay healthy!

With ......Vitamin C* 

🌻🌻🌻

Chronic diabetes, to consume orange, lemons, etc. daily as it improves blood sugar levels. 

🌸🌸🌸

• *Sources:  fresh fruits and vegetables:* 

Oranges ,

Pineapples, 

Strawberries, 

Kiwi, 

Grapefruit,

Broccoli,

 Green and red peppers, 

Cauliflower, 

Lemon, 

Cabbage,

 Papaya,

 Kale.

🌺🌺🌺

 *Vitamin C content:* 

• Half a cup of raw sweet red pepper contains 95 mg. 

• Three-quarters of a cup of orange juice, contains 93 mg.

• Half a cup of broccoli and half a cup of strawberries total 97 mg. 

• One medium orange and half a cup of cooked cabbage, which totals 98 mg.

🥀🥀🥀

Other sources: 

Tomato, green chutney, amla and green leafy vegetables.

🌼🌼🌼

Cinnamon

 Type 2 Diabetes

🌸🌸

*Cinnamon/ dalchini* 

🌻🌻🌻

 *Improves levels of:* 

• insulin and insulin 

sensitivity

• lipids/ fats  in the blood

• antioxidant status

• blood pressure

• digestion

• lower fasting blood glucose levels

• less total cholesterol and “bad” low-density lipoprotein (LDL) cholesterol

• higher levels of “good” high-density lipoprotein (HDL) cholesterol

• a reduction in triglycerides, or fat, in the blood

• an anti-clotting effect on the blood

• Relieve pain in arthritis 

• source of vital -calcium, fibre, managanese and iron.

🌷🌷🌷

To *take cinnamon:* 

• in a variety of cooked dishes and baked goods

• in teas

• as a supplement

🥀🥀🥀

1. Drink Cinnamon Water

Soak a 2-inch piece or bark of cinnamon in a glass of water. Leave it overnight and drink it first thing in the morning on an empty stomach.

2. Replace Sugar with Cinnamon

Healthy alternative to sugar for all kinds of desserts like cakes and pies, and also sweet dishes like kheer, halwa and barfi.

2. Drink Cinnamon Tea Or Coffee

Make spiced tea (masala chai) with a dash of cinnamon powder or add some of it to the coffee you are brewing.. 

4. Add Cinnamon to Your Oatmeal

Oatmeal with a sprinkling of cinnamon powder. 

5. Add It to Indian Curries

A small cinnamon stick with other dry spices like cloves and peppercorns to make flavoursome curries.

🌺🌺🌺

South Indian diet t Indian diet

 SOUTH INDIAN DIET CHART

🌼🌼🌼

NOT   SPECIFIC TO ALL-CHANGES ACCORDING TO THE SUGAR LEVELS AND MEDICATION:

🌺🌺🌺

🌺🌺🌺

Early Morning 

7:00 a.m – 8:00 a.m

• A glass of lukewarm water with lemon juice.

• A glass of lukewarm water with Apple Cider Vinegar.

• Watermelon and Lemon detox water

• Green tea without sugar + 2 digestive biscuits.

• 5 Walnuts

• 5 Almond

🌹🌹🌹

Breakfast 

9:00 a.m – 10 a.m

• 2 or 3 Idlis + Chutney + Sambhar

• One dosa + chutney a + sambhar (reduce the use of salt in making it)

• A bowl of curd rice

• 2 slices of brown bread + One tablespoon of peanut butter.

Tip: Reduce the use of salt in making chutney

 

🌼🌼🌼

Mid-morning Snack

 11 a.m – 12 p.m

• A small bowl of cucumber salad.

• A small bowl of raita.

• Sliced apple + 1 Tablespoon peanut butter.

• A glass of green veggie smoothie.

• A glass of coconut water.

• 1 Fruit of your choice ( Apple, Guava, Grapefruit, Orange, Pear, Kiwi, Papaya).

🌺🌺🌺

Lunch 

1:00 p.m – 2:00 p.m

• 2 or 3 Idlis + Chutney + Sambhar

• One dosa + chutney a + sambhar (reduce the use of salt in making it)

• A bowl of curd rice

• Rice roti + Vegetable Sabji

• A bowl of rice + Vegetable curry.

🌹🌹🌹

After Lunch Snack 

3:00 p.m-4:00 p.m

• A Cup of low-fat yogurt with few chops of apples.

• Half grapefruit.

• A small bowl of Jamun.

• A small bowl of Papaya.

• A small bowl of mix fruit salad ( use apple, kiwi, starfruit, cherry).

• 2 Oranges.

🌸🌸🌸

Evening Snack 

5:00 p.m – 6:00 p.m 

• A plate of Upma

• Dahi Vada

• A Cup of black coffee without sugar + 2 Digestive biscuits.

• Roasted Chickpeas.

• A small bowl popcorn without butter and spices.

• A cup of sugarfree coffee with Low-fat milk.

• A cup of green tea without sugar + 2 Sugarfree Crackers.

🌷🌷🌷

Dinner 

 8:00 p.m – 9:00 p.m

• 2 Whole-grain roti + Chickpea curry

• 2 whole wheat roti + A small bowl of Mix veg curry

• 2 Idlis + Chutney + Sambhar

• One dosa + chutney a + Sambhar.

🌻🌻🌻

Bedtime Snack

 Before going to bed

• 5 Walnuts.

• A glass of low-fat milk.

• A small cup of yogurt with kiwi.

• 10 Cashew nuts.

• A glass of fat-free milk with a pinch of turmeric.

• A handful of pistachio.

• A cup of yogurt with berries.

🌺🌺🌺

West Indian diet

 WEST  INDIAN DIET CHART

🌼🌼🌼

NOT   SPECIFIC TO ALL-CHANGES ACCORDING TO THE SUGAR LEVELS AND MEDICATION:

🌺🌺🌺

🌸🌸🌸

Early Morning

 7:00 a.m – 8:00 a.m

• A glass of lukewarm water with lemon juice.

• A glass of lukewarm water with Apple Cider Vinegar.

• Watermelon and Lemon detox water

• Green tea without sugar + 2 digestive biscuits.

• 5 Walnuts

• 5 Overnight soaked almond.

🌼🌼🌼

Breakfast

 9:00 a.m – 10 a.m

• A plate of poha

• A plate of dhokla + Unsweeten Chutney

• 2 Slices of bread with 1 tablespoon peanut butter.

• Pav Bhaji with fewer spices.

• 2 Whole wheat roti + Sabji

• A bowl of rice+ A bowl of dal .

🌷🌷🌷

Mid-morning Snack 

11 a.m – 12 p.m

• A small bowl of cucumber salad.

• A small bowl of raita.

• Sliced apple + 1 Tablespoon peanut butter.

• A glass of green veggie smoothie.

• A glass of coconut water.

• 1 Fruit of your choice ( Apple, Guava, Grapefruit, Orange, Pear, Kiwi, Papaya).

🌻🌻🌻

Lunch

 1:00 p.m – 2:00 p.m

• A bowl of brown rice + A bowl of dal + A bowl of vegetable curry.

🌸🌸🌸

After Lunch Snack 

3:00 p.m-4:00 p.m

• A Cup of low-fat yogurt with few chops of apples.

• Half grapefruit.

• A small bowl of Jamun.

• A small bowl of Papaya.

• A small bowl of mix fruit salad ( use apple, kiwi, starfruit, cherry).

• 2 Oranges.

🌹🌹🌹

Evening Snack

 5:00 p.m – 6:00 p.m

• A Cup of black coffee without sugar + 2 Digestive biscuits.

• Sugarless chia seed pudding.

• A cup of sugarfree tea + 2 Digestive biscuit.

• Roasted Chickpeas.

• A small bowl popcorn without butter and spices.

• A cup of sugarfree coffee with Low-fat milk.

• A cup of green tea without sugar + 2 Sugarfree Crackers.

• A bowl Bhelpuri or baked snack.

🌸🌹🌻

Dinner 

8:00 p.m – 9:00 p.m

• 2 Whole-grain roti + Chickpea curry

• 2 whole wheat roti + A small bowl of Mix veg curry.

🌺🌺🌺

Bedtime Snack 

Before going to bed

• 5 Walnuts.

• A glass of low-fat milk.

• A small cup of yogurt with kiwi.

• 10 Cashew nuts.

• A glass of fat-free milk with a pinch of turmeric.

• A handful of pistachio.

• A cup of yogurt with berries.

🌸🌸🌸

East Indian diet

 EAST  INDIAN DIET CHART

🌼🌼🌼

NOT   SPECIFIC TO ALL-CHANGES ACCORDING TO THE SUGAR LEVELS AND MEDICATION:

🌺🌺🌺

🌺🌺🌺

Early Morning

 7:00 a.m – 8:00 a.m

• A glass of lukewarm water with lemon juice.

• A glass of lukewarm water with Apple Cider Vinegar.

• Watermelon and Lemon detox water

• Green tea without sugar + 2 digestive biscuits.

• 5 Walnuts

• 5 Overnight soaked almond

🌺🌺🌺

Breakfast

 9:00 a.m – 10 a.m 

• Roti + Dal+ Any vegetable curry

• A bowl of brown rice + Dal+ Any vegetable curry

🌺🌺🌺

Mid-morning Snack

 11 a.m – 12 p.m 

• A small bowl of cucumber salad.

• A small bowl of raita.

• Sliced apple + 1 Tablespoon peanut butter.

• A glass of green veggie smoothie.

• A glass of coconut water.

• 1 Fruit of your choice ( Apple, Guava, Grapefruit, Orange, Pear, Kiwi, Papaya).

🌺🌺🌺

Lunch

 

 1:00 p.m – 2:00 p.m

• 2 Whole wheat roti + A bowl of Dal+ A bowl of mix veg sabji

• A bowl of brown rice + Dal

• A bowl of brown rice + Dal .

🌺🌺🌺

After Lunch Snack

 3:00 p.m-4:00 p.m

• A Cup of low-fat yogurt with few chops of apples.

• Half grapefruit.

• A small bowl of Jamun.

• A small bowl of Papaya.

• A small bowl of mix fruit salad (use apple, kiwi, star fruit, cherry).

• 2 Oranges.

• 1 Guava.

🌺🌺🌺

Evening Snack 

5:00 p.m – 6:00 p.m

• A Cup of black coffee without sugar + 2 Digestive biscuits.

• A cup of sugarfree tea + 2 Digestive biscuit.

• Roasted Chickpeas.

• Small bowl popcorn without butter and spices.

• A cup of sugarfree coffee with Low-fat milk.

• A cup of green tea without sugar + 2 Sugarfree Crackers.

• eat a bowl Bhelpuri or baked snack.

Dinner 

 8:00 p.m – 9:00 p.m

• 2 Whole-grain roti + Chickpea curry

• 2 whole wheat roti + A small bowl of dal tadka

🌺🌺🌺

Bedtime Snack 

 before going to bed

• 5 Walnuts.

• A glass of low-fat milk.

• A small cup of yogurt with kiwi.

• 10 Cashew nuts.

• A glass of fat-free milk with a pinch of turmeric.

• A handful of pistachio.

• A cup of yogurt with berries.

🌺🌺🌺

North Indian Diet

 🌻🌻🌻

NORTH INDIAN DIET CHART

🌼🌼🌼

NOT   SPECIFIC TO ALL-CHANGES ACCORDING TO THE SUGAR LEVELS AND MEDICATION: 

🌻🌻🌻

Early Morning 

(7:00 a.m – 8:00 a.m)

*Cucumber and lemon detox water.

• A glass of lukewarm water with lemon juice.

• A cup of Green tea without sugar + 2 Whole grain biscuits.

• A cup of Green tea without sugar + 2 sugar free crackers.

• 3 to 5 Almonds.

🌺🌺🌺

Breakfast 

(9:00 a.m – 10 a.m)

• A bowl of porridge with nuts and berries.

• Wheat flakes and a glass of milk

• 2 Slices of brown bread +  a glass of tomato juice.

• 2 Slices of bread toast + 1 Tablespoon peanut butter + A glass of karela juice.

• A small bowl of brown rice + Soybean sabji + A glass of green veggie juice.

• A small bowl of brown rice + A bowl of dal + Egg curry with fewer spices + A glass of fresh orange juice.

• A small bowl of brown rice + Yellow dal with vegetables + A glass of pomegranate juice.

• A small bowl of brown rice + A small bowl yellow dal + A glass of mix fruit juice.

🌺🌺🌺

Mid-morning Snack

 (11 a.m – 12 p.m)

• A small bowl of cucumber salad.

• A small bowl of raita.

• Sliced apple + 1 Tablespoon peanut butter.

• A glass of green veggie smoothie.

• A glass of coconut water.

• 2 Pears

• 1 Guava.

🍁🍁🍁

Lunch

 ( 1:00 p.m – 2:00 p.m)

• A small bowl of brown rice + A small bowl of dal + Veggies.

• A small bowl of brown rice + A bowl of dal + A bowl of mix veg curry.

• 2 Cauliflower paratha + A cup of Dahi + A spoon of achar.

• 2 Small parathas (without butter) + A small cup of dahi + 1 Spoon of achar.

• A small bowl of brown rice + A small bowl yellow dal with veggie + A small bowl vegetable curry.

🌺🌺🌺

After Lunch Snack

 (3:00 p.m-4:00 p.m)

• A Cup of low-fat yogurt with few chops of apples.

• Half grapefruit.

• A small bowl of Jamun.

• A small bowl of Papaya.

• A small bowl of mix fruit salad ( use apple, kiwi, starfruit, cherry).

• 2 Oranges.

• 1 Guava.

🌺🌺🌺

Evening Snack 

( 5:00 p.m – 6:00 p.m)

• A Cup of black coffee without sugar + 2 Digestive biscuits.

• A cup of sugarfree tea + 2 Digestive biscuit.

• Roasted Chickpeas.

• Small bowl popcorn without butter and spices.

• A cup of sugar free coffee with Low-fat milk.

• A cup of green tea without sugar + 2 Sugarfree Crackers.

• A bowl Bhelpuri or baked snack.

🌺🌺🌺

Dinner 

( 8:00 p.m – 9:00 p.m)

• 2 Whole-grain roti + Chickpea curry

• Chicken clear soup

• 2 whole-grain roti + curry

• 2 Whole grain paratha + A small bowl rajma curry

• 2 whole wheat roti + A small bowl of Dal Tadka

• 2 Mix vegetable paratha + A cup of dahi

🌺🌺🌺

Bedtime Snack 

( before going to bed)

• 5 Walnuts.

• A glass of low-fat milk.

• A small cup of yogurt with kiwi.

• 10 Cashew nuts.

• A glass of fat-free milk with a pinch of turmeric.

• A handful of pistachio.

• A cup of yogurt with berries.

🌺🌺🌺

Diabetes & B P

 🌸🌸🌸

Control of High BP in diabetics

🌸🌸🌸

High blood pressure/ hypertension : *above 130 mmHg systolic and 80* mmHg diastolic.

Blood pressure lowered by:

🌼• Lifestyle changes- weight, exercise, diet, salt.

🌼• Medication.

🌷Lifestyle treatments to lower high blood pressure

• Lose weight if overweight: Blood pressure can fall by up to 2.5/1.5 mm Hg for each excess kilogram which is lost.

• Physical activity: five or more days of the week; 30 minutes: brisk walking, swimming, cycling, dancing.

• Low salt intake: no more than 6 grams of salt per day: Use herbs and spices rather than salt to flavour food.

• Limit the amount of salt used in cooking and do not add salt to food at the table.

• Choose foods labelled 'no added salt' and avoid processed foods.

🌷FIBER - high fibre diet lowers blood pressure...,,,,whole grain cereals, legumes, fruit and vegetables contain high to moderate amounts of fibre.

🌷Dairy products provide calcium, potassium and magnesium, keeps blood pressure normal-- 3 glasses of skimmed/low fat milk or 3 level tablespoons of powdered skimmed milk.

  

🌷Fruits: ABCG:

 Avocado – ½ fruit

 Banana – 1.medium 

 Carrot – 1.large

 Cucumber – ½ cup

 Guava – 1fruit.

🌻🌻🌻

Mouth & feet care for Diabetics

 🌺 *Mouth and feet care* for diabetics:

 *Salt* water :

Always rinse  for hand, foot and mouth .

🌸🌸🌸

 Mouth and teeth care:

 Brush and floss daily.

 Use a soft-bristle brush in circular motion.

 Rinse your mouth with warm water after meals / Mandatory to Brush after every meal:  breakfast etc ...... and before going to bed. 

 After brushing, massage gums for one minute. Avoid taking betel nut and tobacco.

🌸🌸🌸

 Foot care  

 Wash feet regularly in lukewarm water, dry them carefully using a soft towel -between the toes also. 

 Always keep feet dry.

 Apply lubricant-oil, lotion or cream --but do not put it between toes.

 Don’t keep feet too close to radiant heaters.

 Avoid open-toed shoes and narrow toes

 Inspect feet -top, bottom and between toes- if any for  the presence of scratch, crack, cut, blister, corn etc.

 Toenails trimmed always.