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Diabetes Health

Meal Plan for Diabetes – Meal plate in East and North East India

East India experiences a lot of rainfall, so rice is grown abundantly here. East and North East India are comprised of the states of West Bengal, Orissa, Sikkim, Assam, Arunachal Pradesh, Meghalaya, Manipur, Nagaland, Mizoram and Tripura.

A traditional East Indian meal has a variety of fish and rice with a combination of vegetarian and non-vegetarian items. It is often accompanied with a sweet or a dessert. The cooking normally involves lots of deep frying in mustard oil and a dollop of ghee on the rice. This inclination towards red meat may indicate a higher risk of cholesterol and heart problems. Some of the better options to these practices are to:

  • Replace rice with rotis. Use wholemeal or multigrain flour for roti, bread and chapattis. Also opt for wholemeal breakfast cereals with extra bran to start your day right and healthy.
  • Shallow fry or grill, roast or bake your fish instead of deep frying to limit the consumption of oil.
  • Moderate red meat (mutton) and try not to eat it more than once a day. Use fresh vegetables, meats or fish.
  • Incorporate different seasonal greens and veggies like radish leaves, cauliflower greens, fenugreek leaves etc. in your food.
  • Have sweets occasionally. Instead, go for fresh fruit salads and master the art of ‘portion control’.

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