Breakfast
≈ 400 kcal
Millet (foxtail or bajra) upma with vegetables
- • ½ cup millet
- • ¾ cup mixed vegetables
- • 1¼ tsp oil
58 g carbs · 11 g protein · 13 g fat · 8 g fibre
बीमारी के हिसाब से डाइट प्लान मेकर
कोई बीमारी (या दो) चुनें, कुछ जानकारी भरें, और पाएँ रोज़ के टारगेट, क्या खाएँ और किससे बचें, और मात्रा व शॉपिंग लिस्ट के साथ 7 दिन का मील प्लान, देसी या वेस्टर्न स्टाइल में। फ्री, बिना साइन-अप, और यह आपके ब्राउज़र में चलता है: आपकी हेल्थ जानकारी कहीं नहीं भेजी जाती।
- फ़्री, साइन-अप की ज़रूरत नहीं
- आपके ब्राउज़र में चलता है
- अपडेट किया गया
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
1. Choose a condition
2. About you
Your plan
Type 2 diabetes
Steady blood sugar comes from the amount and type of carbohydrate, spread evenly through the day. High-fibre, minimally processed carbs, lean protein at every meal and healthy fats help; sugary drinks and sweets push glucose up fastest.
- If you take insulin or tablets that can cause low blood sugar, don't cut carbs suddenly: change your diet with your diabetes team.
Daily targets
Calories
1,880 kcal
Maintenance ≈ 1,884
Carbohydrate
212 g
40–45%
Protein
94 g
15–20%
Fat
73 g
30–35%
Fibre
≥ 25 g
Sodium
≤ 2,300 mg
≈ 5.9 g salt in total
Saturated fat
≤ 21 g
Added sugar
≤ 24 g
≈ 6 tsp
- Carbohydrates about 40–45% of calories, spread evenly over meals; no meal skipped
- Fibre 25–35 g a day from vegetables, pulses and whole grains
- Added sugar under 5% of calories (no sugary drinks, sweets or sweetened chai)
- Saturated fat under 10% of calories; sodium under 2,300 mg
- Half the plate vegetables, a quarter protein, a quarter whole-grain carbs
What to eat
Eat more
- Non-starchy vegetables at lunch and dinner: sabzi, salad, spinach, okra (bhindi), lauki, broccoli, peppers
- Whole grains in measured portions: whole-wheat or millet roti, brown or basmati rice (¾ cup cooked), oats, quinoa
- Pulses: daal, chana, rajma, moong, lentil soup
- Lean protein: chicken, fish, eggs, tofu, paneer in small amounts
- Plain dahi or yogurt, unsweetened lassi or chaas
- Whole fruit (one portion at a time): guava, apple, orange, berries, papaya
- Nuts and seeds: almonds, walnuts, chia, flax
Limit
- White rice, white bread, naan, poha and suji: small portions with vegetables and protein
- Potatoes, sweetcorn and peas: count them as the plate's carbohydrate
- Mango, banana, grapes, dates and dried fruit: small portions
- Fried foods: pakora, samosa, paratha, puri
Avoid
- Sugary drinks: soft drinks, packaged juice, sweetened chai or coffee, energy drinks
- Sweets and desserts: mithai, gulab jamun, jalebi, halwa, kheer, cakes, biscuits
- Sugar-coated cereals and sweetened yogurts
7-day meal plan
Monday · about 1,835 kcal, 245 g carbs, 66 g protein, 35 g fibre, 1,660 mg sodium
Mid-morning snack
≈ 170 kcal
An apple with 10 almonds
- • 1 apple
- • 10 almonds
22 g carbs · 4 g protein · 8 g fat · 5 g fibre
Lunch
≈ 520 kcal
Egg curry (2 eggs) with ¾ cup rice and green beans
- • 2 eggs
- • ¾ cup cooked rice
- • 1 cup green beans
62 g carbs · 20 g protein · 20 g fat · 5 g fibre
Afternoon snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Dinner
≈ 570 kcal
Boiled potatoes and carrots with a boiled egg and a pinch of salt
- • 1½ medium potatoes
- • 1½ cup carrots
- • 2 eggs
- • 1½ tsp olive oil
75 g carbs · 21 g protein · 17 g fat · 9 g fibre
Tuesday · about 1,853 kcal, 295 g carbs, 69 g protein, 40 g fibre, 1,583 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Lunch
≈ 550 kcal
Rajma with ¾ cup brown rice and salad
- • 1 cup rajma curry
- • ¾ cup cooked brown rice
- • 1 cup salad
88 g carbs · 20 g protein · 11 g fat · 15 g fibre
Afternoon snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Dinner
≈ 538 kcal
Soft rice with thin moong daal and boiled potato
- • 1 cup cooked white rice
- • 1¼ cup thin moong daal
- • 1½ boiled potatoes
103 g carbs · 19 g protein · 5 g fat · 6 g fibre
Wednesday · about 1,905 kcal, 313 g carbs, 65 g protein, 39 g fibre, 1,742 mg sodium
Breakfast
≈ 400 kcal
Besan chilla with grated vegetables, mint chutney and plain dahi
- • ¾ cup besan (gram flour)
- • ¾ cup grated vegetables
- • ¾ cup plain dahi
- • 1¼ tsp oil
45 g carbs · 20 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 180 kcal
Stewed apple (peeled, no sugar)
- • 2 apples
46 g carbs · 0 g protein · 0 g fat · 4 g fibre
Lunch
≈ 630 kcal
Curd rice (dahi chawal) with a light cumin tempering
- • 1½ cup cooked white rice
- • 1¼ cup plain dahi
- • 1½ tsp oil
99 g carbs · 20 g protein · 15 g fat · 2 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Thursday · about 1,883 kcal, 293 g carbs, 76 g protein, 54 g fibre, 1,471 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Lunch
≈ 613 kcal
Lauki chana daal with 2 whole-wheat roti
- • 1¼ cup lauki chana daal
- • 2½ whole-wheat roti
93 g carbs · 24 g protein · 15 g fat · 16 g fibre
Afternoon snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Dinner
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Friday · about 1,953 kcal, 297 g carbs, 84 g protein, 51 g fibre, 1,357 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 560 kcal
Home-style chicken curry (less oil), 2 whole-wheat roti and salad
- • 120 g chicken (boneless)
- • 2 whole-wheat roti
- • 1 cup salad
- • 2 tsp oil
50 g carbs · 38 g protein · 20 g fat · 8 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 600 kcal
Quinoa and black bean salad with peppers, corn and lime
- • 1 cup cooked quinoa
- • ¾ cup black beans
- • 1¼ cup peppers and corn
- • 1½ limes
95 g carbs · 23 g protein · 15 g fat · 19 g fibre
Saturday · about 1,873 kcal, 191 g carbs, 106 g protein, 38 g fibre, 1,870 mg sodium
Breakfast
≈ 438 kcal
Egg-white omelette with peppers and 1 slice white toast
- • 7 egg whites
- • 1 bell pepper
- • 1¾ slice white bread
- • 1¾ tsp olive oil
39 g carbs · 35 g protein · 12 g fat · 4 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 560 kcal
Baked salmon with roasted carrots, courgette and small potatoes
- • 130 g salmon fillet
- • 1 cup carrots and courgette
- • 150 g baby potatoes
- • 1 tsp olive oil
40 g carbs · 34 g protein · 26 g fat · 6 g fibre
Afternoon snack
≈ 190 kcal
1 slice whole-grain toast with peanut butter
- • 1 slice whole-grain bread
- • 1 tbsp peanut butter
16 g carbs · 7 g protein · 10 g fat · 3 g fibre
Dinner
≈ 520 kcal
2 chokar (bran) atta roti with mixed vegetable sabzi, daal and salad
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • ¾ cup cooked daal
- • 1 cup salad
78 g carbs · 21 g protein · 13 g fat · 17 g fibre
Sunday · about 1,813 kcal, 289 g carbs, 69 g protein, 46 g fibre, 1,472 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 190 kcal
A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)
- • 1 cup low-fat milk
- • 2 whole-wheat crackers
24 g carbs · 10 g protein · 5 g fat · 2 g fibre
Lunch
≈ 520 kcal
2 jowar or bajra roti, mixed vegetable sabzi and daal
- • 2 jowar or bajra roti
- • 1 cup mixed vegetable sabzi
- • ¾ cup cooked daal
80 g carbs · 19 g protein · 13 g fat · 15 g fibre
Afternoon snack
≈ 165 kcal
4–5 prunes with a glass of water
- • 7½ prunes
42 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 500 kcal
Palak daal with ¾ cup brown rice and lemon
- • 1 cup palak daal
- • ¾ cup cooked brown rice
- • 1 lemon
80 g carbs · 20 g protein · 10 g fat · 14 g fibre
Monday · about 1,835 kcal, 245 g carbs, 66 g protein, 35 g fibre, 1,660 mg sodium
Breakfast
≈ 400 kcal
Millet (foxtail or bajra) upma with vegetables
- • ½ cup millet
- • ¾ cup mixed vegetables
- • 1¼ tsp oil
58 g carbs · 11 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 170 kcal
An apple with 10 almonds
- • 1 apple
- • 10 almonds
22 g carbs · 4 g protein · 8 g fat · 5 g fibre
Lunch
≈ 520 kcal
Egg curry (2 eggs) with ¾ cup rice and green beans
- • 2 eggs
- • ¾ cup cooked rice
- • 1 cup green beans
62 g carbs · 20 g protein · 20 g fat · 5 g fibre
Afternoon snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Dinner
≈ 570 kcal
Boiled potatoes and carrots with a boiled egg and a pinch of salt
- • 1½ medium potatoes
- • 1½ cup carrots
- • 2 eggs
- • 1½ tsp olive oil
75 g carbs · 21 g protein · 17 g fat · 9 g fibre
Tuesday · about 1,853 kcal, 295 g carbs, 69 g protein, 40 g fibre, 1,583 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Lunch
≈ 550 kcal
Rajma with ¾ cup brown rice and salad
- • 1 cup rajma curry
- • ¾ cup cooked brown rice
- • 1 cup salad
88 g carbs · 20 g protein · 11 g fat · 15 g fibre
Afternoon snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Dinner
≈ 538 kcal
Soft rice with thin moong daal and boiled potato
- • 1 cup cooked white rice
- • 1¼ cup thin moong daal
- • 1½ boiled potatoes
103 g carbs · 19 g protein · 5 g fat · 6 g fibre
Wednesday · about 1,905 kcal, 313 g carbs, 65 g protein, 39 g fibre, 1,742 mg sodium
Breakfast
≈ 400 kcal
Besan chilla with grated vegetables, mint chutney and plain dahi
- • ¾ cup besan (gram flour)
- • ¾ cup grated vegetables
- • ¾ cup plain dahi
- • 1¼ tsp oil
45 g carbs · 20 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 180 kcal
Stewed apple (peeled, no sugar)
- • 2 apples
46 g carbs · 0 g protein · 0 g fat · 4 g fibre
Lunch
≈ 630 kcal
Curd rice (dahi chawal) with a light cumin tempering
- • 1½ cup cooked white rice
- • 1¼ cup plain dahi
- • 1½ tsp oil
99 g carbs · 20 g protein · 15 g fat · 2 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Thursday · about 1,883 kcal, 293 g carbs, 76 g protein, 54 g fibre, 1,471 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Lunch
≈ 613 kcal
Lauki chana daal with 2 whole-wheat roti
- • 1¼ cup lauki chana daal
- • 2½ whole-wheat roti
93 g carbs · 24 g protein · 15 g fat · 16 g fibre
Afternoon snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Dinner
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Friday · about 1,953 kcal, 297 g carbs, 84 g protein, 51 g fibre, 1,357 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 560 kcal
Home-style chicken curry (less oil), 2 whole-wheat roti and salad
- • 120 g chicken (boneless)
- • 2 whole-wheat roti
- • 1 cup salad
- • 2 tsp oil
50 g carbs · 38 g protein · 20 g fat · 8 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 600 kcal
Quinoa and black bean salad with peppers, corn and lime
- • 1 cup cooked quinoa
- • ¾ cup black beans
- • 1¼ cup peppers and corn
- • 1½ limes
95 g carbs · 23 g protein · 15 g fat · 19 g fibre
Saturday · about 1,873 kcal, 191 g carbs, 106 g protein, 38 g fibre, 1,870 mg sodium
Breakfast
≈ 438 kcal
Egg-white omelette with peppers and 1 slice white toast
- • 7 egg whites
- • 1 bell pepper
- • 1¾ slice white bread
- • 1¾ tsp olive oil
39 g carbs · 35 g protein · 12 g fat · 4 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 560 kcal
Baked salmon with roasted carrots, courgette and small potatoes
- • 130 g salmon fillet
- • 1 cup carrots and courgette
- • 150 g baby potatoes
- • 1 tsp olive oil
40 g carbs · 34 g protein · 26 g fat · 6 g fibre
Afternoon snack
≈ 190 kcal
1 slice whole-grain toast with peanut butter
- • 1 slice whole-grain bread
- • 1 tbsp peanut butter
16 g carbs · 7 g protein · 10 g fat · 3 g fibre
Dinner
≈ 520 kcal
2 chokar (bran) atta roti with mixed vegetable sabzi, daal and salad
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • ¾ cup cooked daal
- • 1 cup salad
78 g carbs · 21 g protein · 13 g fat · 17 g fibre
Sunday · about 1,813 kcal, 289 g carbs, 69 g protein, 46 g fibre, 1,472 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 190 kcal
A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)
- • 1 cup low-fat milk
- • 2 whole-wheat crackers
24 g carbs · 10 g protein · 5 g fat · 2 g fibre
Lunch
≈ 520 kcal
2 jowar or bajra roti, mixed vegetable sabzi and daal
- • 2 jowar or bajra roti
- • 1 cup mixed vegetable sabzi
- • ¾ cup cooked daal
80 g carbs · 19 g protein · 13 g fat · 15 g fibre
Afternoon snack
≈ 165 kcal
4–5 prunes with a glass of water
- • 7½ prunes
42 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 500 kcal
Palak daal with ¾ cup brown rice and lemon
- • 1 cup palak daal
- • ¾ cup cooked brown rice
- • 1 lemon
80 g carbs · 20 g protein · 10 g fat · 14 g fibre
Shopping list for the week
Vegetables & fruit
Grains & bread
Pulses & legumes
Dairy & eggs
Meat & fish
Nuts & seeds
Oils, herbs & spices
Other
Tips
- Eat vegetables and protein first, then the roti or rice: it softens the sugar rise.
- Keep meal times regular, especially if you take insulin or sulfonylureas (e.g. gliclazide).
- A 10–15 minute walk after meals lowers post-meal blood sugar.
- Read labels for 'total carbohydrate' and added sugars.
Easy swaps
- White riceswap forBrown rice, or half rice and half vegetables
- Maida naanswap forWhole-wheat or multigrain roti
- Chai with sugarswap forChai without sugar, or with a non-nutritive sweetener
- Fruit juiceswap forA whole orange or guava
When to see a doctor
- Low blood sugar if you take insulin or sulfonylureas: shaking, sweating, confusion, fast heartbeat. Take 15 g fast sugar (e.g. ½ cup juice) and recheck in 15 minutes.
- Very high readings with extreme thirst, vomiting, drowsiness or deep fast breathing: seek urgent care.
- Foot wounds that don't heal, or new numbness.
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
फ़िलहाल टूल के बटन और लेबल अंग्रेज़ी में हैं।
पूरी गाइड पढ़ें (अंग्रेज़ी में): How to Choose a Diet for Your Health Conditionकिसी बीमारी के लिए डाइट प्लान कैसे बनाएँ
छोटा जवाब: किसी बीमारी के लिए डाइट प्लान बनाने के लिए अपनी बीमारी चुनें, अपनी जानकारी भरें, अपना खाने का स्टाइल चुनें, अपने टारगेट और फ़ूड लिस्ट पढ़ें और 7 दिन का प्लान इस्तेमाल करें।
- अपनी बीमारी चुनें। उन्नीस बीमारियाँ शामिल हैं, टाइप 2 डायबिटीज़ और हाई ब्लड प्रेशर से लेकर सीलिएक डिज़ीज़, IBS, दस्त और एनल फिशर तक। अगर दोनों हैं तो दूसरी भी जोड़ें; प्लान ज़्यादा सख्त नियम को मानता है।
- अपनी जानकारी भरें। लिंग, उम्र, लंबाई, वज़न और एक्टिविटी से आपकी कैलोरी तय होती है। चुनें कि वज़न बनाए रखना है या घटाना है।
- अपना खाने का स्टाइल चुनें। देसी, वेस्टर्न या दोनों का मिक्स, और शाकाहारी, वीगन, अंडे के साथ या मांसाहारी।
- अपने टारगेट और फ़ूड लिस्ट पढ़ें। कार्ब्स, प्रोटीन, फैट, फाइबर, सोडियम और चीनी की लिमिट, और क्या ज़्यादा खाएँ, क्या कम करें और किससे बचें।
- 7 दिन का प्लान इस्तेमाल करें। हर मील में मात्रा दी गई है। दूसरी डिश के लिए शफ़ल करें, शॉपिंग लिस्ट पर टिक लगाएँ, और इसे प्रिंट या डाउनलोड करें।
हर बीमारी में डाइट अलग क्यों होती है
डायबिटीज़ प्लान कार्बोहाइड्रेट की मात्रा और प्रकार पर ध्यान देते हैं; ब्लड प्रेशर प्लान नमक और पोटैशियम पर; किडनी प्लान प्रोटीन, नमक और कभी-कभी पोटैशियम व फॉस्फोरस पर; गाउट प्लान प्यूरीन और शराब पर; सीलिएक प्लान ग्लूटेन से पूरी तरह बचने पर। गलत नियम अपनाने से हालत बिगड़ सकती है, इसीलिए बीमारी के साथ प्लान पूरी तरह बदल जाता है।
एक साथ दो बीमारियाँ
जब आप दो बीमारियाँ चुनते हैं, तो 'बचें' वाली हर लिस्ट रखी जाती है और कम वाली लिमिट लागू होती है। जो चीज़ें एक बीमारी में सही हैं लेकिन दूसरी में सीमित हैं (जैसे किडनी की बीमारी में पोटैशियम से भरपूर DASH फ़ूड), वे एक नोट के साथ 'कम करें' में चली जाती हैं। डायबिटीज़ के साथ किडनी की बीमारी जैसे कॉम्बिनेशन में ही डाइटीशियन की सलाह सबसे ज़्यादा मायने रखती है।
सलाह कहाँ से ली गई है
नियम मुख्य गाइडलाइन पर आधारित हैं: American Diabetes Association, DASH प्लान और American Heart Association, KDIGO और National Kidney Foundation, American College of Rheumatology, Monash University का low-FODMAP प्रोग्राम, और सीलिएक सोसाइटी।
अक्सर पूछे जाने वाले सवाल
क्या यह मेडिकल डाइट प्रिस्क्रिप्शन है?
नहीं। यह पब्लिक गाइडलाइन पर आधारित सामान्य जानकारी है, कोई निजी प्रिस्क्रिप्शन नहीं: इसे अपने डॉक्टर या रजिस्टर्ड डाइटीशियन से चेक करवाएँ। किडनी की बीमारी, प्रेग्नेंसी, बच्चों और इंसुलिन, वारफ़रिन या डायलिसिस पर रहने वाले किसी भी व्यक्ति के लिए यह खास तौर पर ज़रूरी है।
क्या शाकाहारी या वीगन लोग इसे इस्तेमाल कर सकते हैं?
हाँ। शाकाहारी, वीगन या अंडे के साथ शाकाहारी चुनें और प्लान का हर मील उसी के हिसाब से होगा।
क्या इसमें देसी खाना है?
हाँ। देसी स्टाइल चुनें और आपको गेहूँ की रोटी के साथ दाल, चना, खिचड़ी, मूँग चीला, मिलेट रोटी, सब्ज़ी और दही जैसी डिश मिलेंगी, बीमारी के हिसाब से सही मात्रा के साथ।
क्या मेरी हेल्थ जानकारी सेव होती है?
सिर्फ़ आपके अपने ब्राउज़र में, ताकि आपको दोबारा टाइप न करना पड़े। कुछ भी सर्वर पर नहीं भेजा जाता।