Nutrition

The Golden rule is what is good for a diabetic, is good for all.

Eat good quality meals at regular intervals evenly spread throughout the day in order to maintain good health. Food should be eaten in adequate quantities to maintain ideal weight. Do not delay or skip meals as you will eat more when you do through hunger. Always stick to regular meal times.

Healthy foods	Unhealthy foods
Minimally milled whole grains products .i.e. red rice, whole wheat flour (ata), Oats, Uludu, kurakkan etc. Fruits and vegetables Whole wheat high bran brown bread, Kurakkan bread Cashew nut, peanut, almond, jumbo peanut Proteins – chicken, fish, eggs, beans and pulses. Fats- small quantities of unsaturated fats such as corn, olive, sunflower, safflower, gingelly, avocado and coconut instead. Use low fat alternatives like low-fat/non-fat milk, low fat yoghurt. Drink plenty of water – at least 6-8 cups/day.	Highly polished white rice, and wheat flour products including bread are best avoided Snacks high in fat, sugar and polished starches can be eaten occasionally and in small quantities e.g. biscuits, cakes, puddings, ice cream, crisps, chocolates etc. Fast foods and junk foods and commercially prepared meals Red meats high in fat such as mutton, lamb, pork, beef Avoid sugary drinks. Check labels of sugar sweetened beverages to assess the sugar content through the traffic light system. and check the labels for sugar content

Healthy foods

Unhealthy foods

Minimally milled whole grains products .i.e. red rice, whole wheat flour (ata), Oats, Uludu, kurakkan etc.
Fruits and vegetables
Whole wheat high bran brown bread, Kurakkan bread
Cashew nut, peanut, almond, jumbo peanut
Proteins – chicken, fish, eggs, beans and pulses.
Fats- small quantities of unsaturated fats such as corn, olive, sunflower, safflower, gingelly, avocado and coconut instead.
Use low fat alternatives like low-fat/non-fat milk, low fat yoghurt.
Drink plenty of water – at least 6-8 cups/day.

Highly polished white rice, and wheat flour products including bread are best avoided
Snacks high in fat, sugar and polished starches can be eaten occasionally and in small quantities e.g. biscuits, cakes, puddings, ice cream, crisps, chocolates etc.
Fast foods and junk foods and commercially prepared meals
Red meats high in fat such as mutton, lamb, pork, beef
Avoid sugary drinks. Check labels of sugar sweetened beverages to assess the sugar content through the traffic light system. and check the labels for sugar content

Nutrition

Quantity