General Rules
- Eat 3 main meals and 2 small healthy snacks.
- Avoid sugar, sweets, soft drinks, and packaged juices.
- Choose whole grains instead of refined flour (maida).
- Fill half the plate with vegetables.
- Drink 2–3 liters of water daily.
- Walk for 30 minutes after meals or at least once daily.
Early Morning (6:30–7:30 AM)
Choose any one:
- 1 glass of warm water
- 5–6 soaked almonds
- 1 tablespoon roasted flaxseeds
Breakfast (8:00–9:00 AM)
Choose one:
- 2 vegetable besan cheelas + mint chutney
- Vegetable oats upma
- 2 moong dal chillas
- Vegetable poha (small portion)
- Vegetable daliya
Drink:
- Unsweetened tea or milk
Mid-Morning Snack (11:00 AM)
Choose one:
- 1 apple
- 1 guava
- 1 orange
- 1 small bowl of cucumber and tomato salad
Lunch (1:00–2:00 PM)
- 2 whole wheat or multigrain rotis
- 1 bowl dal or rajma/chole (moderate portion)
- 1 bowl of seasonal vegetable
- Salad (cucumber, tomato, carrot)
- 1 small bowl of curd (unsweetened)
Evening Snack (4:30–5:30 PM)
Choose one:
- Roasted chana
- Sprouts chaat
- Handful of peanuts (unsalted)
- Green tea without sugar
Dinner (7:30–8:30 PM)
- 2 whole wheat rotis
- 1 bowl mixed vegetable
- 1 bowl dal or paneer/tofu
- Salad
Bedtime (If Hungry)
- 1 glass warm milk without sugar
Foods to Eat More Often
- Green leafy vegetables
- Bottle gourd (Lauki)
- Ridge gourd (Turai)
- Bitter gourd (Karela)
- Cauliflower
- Cabbage
- Beans
- Spinach
- Tomato
- Cucumber
- Lentils
- Chickpeas
- Paneer (in moderation)
Foods to Limit or Avoid
- Sugar and sweets
- Sweet beverages
- White bread
- Bakery items
- Biscuits
- Cakes and pastries
- Deep-fried snacks
- White rice (eat only occasionally and in small portions)
- Chips and packaged snacks
Healthy Lifestyle Tips
- Eat meals at the same time every day.
- Do not skip breakfast.
- Sleep 7–8 hours daily.
- Exercise for at least 30 minutes on most days.
- Monitor blood sugar regularly as advised by your doctor.