I'm suffering from diabetes & bp high.

Diabetes Diet Plan For Indians (North, South, East, West) • Feb , 2019 • By Dr r.ravindranath • 425 million people in the world have diabetes, over 75 million of which are Indians! Diet Plan For Diabetes 1. Indian Diet Chart For Diabetes The diet chart for diabetic patient has been prepared depending on the food habits and the foods available in different regions in India. This diet chart will provide you with 1200-1600 calories per day, with carbs, fat, and proteins in the right proportions. Doctors also advise having at least two fruits per day between the meals. Also, it is a good practice to eat a bowl of salad 10 minutes before lunch or dinner. This will stop you from overeating North Meal Foods To Eat Early Morning Options:         • Warm water with lemon juice.         • Cucumber and lemon detox water.         • Green tea without sugar or artificial sweeteners. You can have two digestive biscuits with the tea. Breakfast Options:         • One to two cups of porridge.         • Two pieces of brown bread with boiled egg whites.         • Two small paranthas (without ghee or butter) with 1 cup curd.         • Wheat flakes with one cup of milk.         • Tip: Eat at least one fruit (apple, banana, guava, orange, etc.) . Pre-Lunch Options:         • Cucumber, tomato, carrot, and beetroot salad. Add a dash of lime, and garnish with coriander leaves and a few mint leaves.         • Boil the veggies, if you cannot eat them raw. Add a pinch of salt, pepper, and a little butter. Lunch Options:         • Two medium-sized chapatis with either rajma, chole, or vegetable curry. Use carrot, cauliflower, capsicum, brinjal, okra, etc.for veg curry.         • A fillet of baked fish. Evening Snacks Green tea without sugar or artificial sweeteners. You can have one small bowl of bhel puri or baked snacks. Dinner Options:         • Two medium-sized chapatis, any vegetable curry (any type of gourd, brinjal, capsicum, etc.) except root vegetables and one small bowl of curd.         • Chicken stew, two small chapatis, and one small bowl of curd. Before Bed One glass of warm milk with a pinch of raw ground turmeric. Told you, you’d like it! Eastii Meal Foods To Eat Early Morning Options:         • Warm water with lemon juice.         • Apple cider vinegar and warm water.         • Watermelon and lemon detox water.         • Green tea without sugar or artificial sweeteners. You can have two digestive biscuits with the tea. Breakfast Options:         • One small bowl of flaked rice with milk and banana (without sugar).         • Two pieces of lightly buttered wheat bread, milk, and one boiled egg white. Pre-Lunch Options:         • One apple or orange or papaya (if fruit is not included in breakfast).         • Raita or masala buttermilk. Lunch Options:         • Two medium-sized chapatis with vegetables such as peas, cauliflower, capsicum, any gourd, green beans, etc. and one small bowl daal.         • Fish curry, one small bowl of rice, and onion, cucumber, and tomato salad. Evening Snacks Options:         • Masala puffed rice and green tea.         • Green tea and two digestive biscuits. Dinner Options:         • Two chapatis and one medium-sized bowl of daal.         • Two chapatis and chicken stew.         • Two chapatis and vegetable curry.         • Two chapatis and paneer and peas masala. Before Bed One glass of warm milk or one bowl of curd. Simple food is good food, isn’t it? South Meal Foods To Eat Early Morning Options: • Black coffee and digestive biscuits. • Green tea, honey, and lemon. Breakfast Options: • Two to three idlis with chutney and sambar (use less salt). • Two dosas with chutney and sambar (use less salt). • One small bowl of upma with chutney.