Meal Plan (Indian Cuisine)
LifeScan India offers meal plan information for your convenience and reference.. Consult your doctor or dietitian to define a personalized meal plan that fits your nutritional needs and lifestyle.

Various foods give us different amounts of calories and affect our blood glucose levels in unique ways. The best way to optimize taste and caloric values is to plan your meal. This section will provide you with information on food groups, food preparation using the food exchange list, a 1600 Calories diet using the exchange list and regional sample menus of 1600 Calories diet. Within India, we have various ethnic groups from different regions that eat a wide array of specifically prepared foods, All the foods and preparations mentioned here are specifically designed for the Indian palate. Included is a sample menu categorized according to the different regions in India (i.e. North, East, West and South).

Diet / Exchange Information (Indian Cuisine)
Food exchange is the process through which one can substitute an equivalent amount of carbohydrates in the same group of food. For example, one can substitute one chapati with other cereals such as rice, bajra, bread or noodles, etc., in the amount that gives approximately the same carbohydrates as one chapati. The various groups for which exchange can be done are cereals, meat, milk and milk products, legumes and grams, fats and oils, fruits and vegetables. Consistency in the diet is one of the most important factors of effective control of diabetes. This means that one needs to consume approximately the same amount of carbohydrate, protein, and fats in each meal. The quantity of each of these foods will be based on the level of your physical activity and schedule of insulin and / or diabetes medicines. This means that the type of food eaten at different times is as important as the total calories consumed during the day.

3 ground rules for using exchanges:

• Substitute the food within the same meal.
• Substitute correct amount of food exchanged
• Substitute from the same food group

A person with diabetes can and should make frequent changes in foods, and at the same time, be sure that the proportion of calories derived from carbohydrate, proteins, and fats remain more or less constant.

LIST 1 - CEREAL  EXCHANGE
Each exchange gives 100 calories & 22gm carbohydrate

LIST 2 - PULSE  EXCHANGE
Each exchange gives 100 kcal & 17gm carbohydrate

No.	Name of Preparation	Measure	Cooked  wt. (gm)
1	Whole Moong / Usal (20 gm pulse) ½ tsp. oil.	½ katori	80
2	Chana whole / Chole (20 gm) ½ tsp. oil.	½ katori	50
3	Tur Dal / Varan (30 gm)	¾ katori	110
4	Moong Dal (Eastern Region) 20 gm dal with 1 tsp oil	½ katori	75
5	Urad Dal (Northern Region) 20 gm dal with ¾ tsp. ghee	½ katori	80
6	Sambhar (25 gm dal) Onions	1 katori	150
7	Rasam (1 tsp. oil.)	1 ¾ katori	230
8	Roasted Chana	A handful	30
9	Papad	2 pc	25
10	Medu Wada	¾ pc	25
11	Moong Dal (fried)	¼ katori	20

LIST 3 - MILK EXCHANGE
Each exchange gives 100 kcal and 8 gm carbohydrate

No.	Name	Measure
1	Buffalo milk / curd	½ cup
2	Cow milk / curd	1 cup
3	Milk (skimmed)	2 cup
4	Butter milk (curd 100 gm)	1½ glass
5	Cheese (whole milk)	15 gm (½ cube)
6	Cheese (skimmed milk)	35 gm

LIST 4 - MEAT EXCHANGE  
Each portion gives 100 kcal & no carbohydrate

1	Ham	1 thin slice	100 gm
2	Chicken	1 pc	50 gm
3	Bacon	1 slice	60 gm
4	Chicken Soup	2 cups	400 - 450 ml
5	Mutton Chop	2 ½ pc	25 gm
6	Sausages	½ pc	20 gm
7	Meat Curry (1 tsp. oil )	1/3 katori	3 - 4 meat pc
8	Fish Curry ( 1 tsp. oil )	½ katori	30 gm  fish
9	Omelett with 1 small Egg ( 1 tsp. oil )	1 pc	50 gm
10	Egg boiled small ( 20 - 25 gm )	2 no.	50 - 55 gm
11	Egg boiled ( English )	1 no.	50 gm

LIST 5 - VEGETABLE EXCHANGE
One vegetable exchange provides 50 kcal & 10 gm carbohydrate

VEGETABLE A GROUP- 200 - 250 gm (free vegetable) 1 katori cooked

Ash Gourd (Petha /Kohla)	Parwar
Bitter Gourd (Karela)	Tomato
Bottle Gourd (Dudhi)	Lettuce (Salad Patta)
Ridge Gourd (Turie / Turia)	Radish (Muli)
Snake Gourd (Padwal)	Cauliflower (Phul Gobi)
Celery	Tendli (Tinda)
Cucumber (Kheera / Kakdi)	Spinach (Palak)
Cabbage (Kobi /Band Gobi)	Fenugreek (Methi)
Drumsticks	Pumpkin (Kaddu)
French Beans (Fansi)	Amaranth (Chaulai Sag)
Mushrooms

VEGETABLE B GROUP 100 - 150 gm (½ katori cooked)

Beetroot

Ladies fingers

Brinjal

Carrot

Chawli

Capsicum (Simla Mirch)

Broad Beans (Fafda Papdi)

Cluster  Beans (Gawar)

Onion (Pyaz)

Turnip (Shalgham)

VEGETABLE C GROUP 50 gm (¼ katori cooked)

Potato (Alu)

Sweet Potato (Shakkarkand)

Yam (Suran)

Green Peas (Matar)

Colocasia  Root (Arvi)

Shingoda

LIST 6 - FRUIT EXCHANGE
Each exchange provides 50 kcal & 11gm carbohydrate

No.	Name	Approximate House hold measures	Approximate Wt. / gm
1	Apple (Seb)	1 medium	80
2	Banana (Kela)	½ medium	50
3	Cherries	10 - 12 no.	75
4	Sapota (Chikoo)	1 medium	50
5	Custard Apple (Sita Phal)	¼  medium	50
6	Dates (Khajur)	2 pc	15
7	Figs (Anjeer)	3 small	125
8	Guava (Peru)	1 medium	100
9	Jackfruit (Phanas)	2 - 3 pc	60
10	Jamun (Jamu)	10 big	80
11	Mango (Aam)	½ medium	70
12	Musk melon (Kharbuj)	¼ medium	200
13	Orange (Santra / Narangi)	1 medium	100
14	Papaya	1 medium	150
15	PineApple	1 ½ slice	80
16	Pear (Nashpati )	1 medium	100
17	Plum (Alubukhara)	3 - 4 small	100
18	Pomegranate	½ medium	75
19	Sweet Lime	1 medium	115
20	Water Melon	1 big wedge piece	300
21	Lichies	4 - 5 no.s	80
22	Strawberries	4 - 5 no.s	110

LIST 7 - FAT EXCHANGE
Each exchange provides 50 kcal

No.	Name	Approximate House hold measures	Approximate Wt. / gm
1	Oil or cooking fat	1 tsp. level	5
2	Butter or Margarine, Ghee	1 tsp. level	5
3	Cream (light)	2 tbsp. level	25
4	Mayonnaise	1 tsp. level	5
5	Groundnut	25 no.	9
6	Almonds	10 - 12 small	7
7	Walnuts	1½	7
8	Coconut (fresh)	1 tbsp.	12

1600 Calorie Non-Vegetarian Diet

	List-1 Cereal 100 kcal	List -2 Pulses 100 kcal	List-3 Milk 100 kcal	List-4 Meat 100 kcal	List-5 Vegetable 50 kcal	List-6 Fruit 50 kcal		List-7 Fat 50 kcal
Breakfast	2		1					1
Midmorning						1
Lunch	2	1	0.5		1			1.5
Tea	1		0.5
Dinner	2	1		1	1			1.5
Bedtime						1
Calories	700	200	200	100	100	100		200
Carbohydrate gm	154.0	34.0	16.0		20.0	22.0
Protein gm	21.0	14.0	12.0	17.0	4.0	3.0
Fat gm		2.0	10.0	3.0				20.0

Composition	Calorie	Carbohydrate	Protein	Fat	No. of meals
Ideal	1600	60 - 65 %	15 - 20%	20 - 25 %	4 - 6
Calculated from the above table	1601	61.5 %	17.7 %	19.7 %	6
Gms.		246.0	71.0	35.0

Note : For a vegetarian diet, replace the meat exchange with a milk exchange (eg. include 3 milk exchanges instead of 2)

1600 Calorie SAMPLE MENU-Non-Vegatarian Diet

EXCHANGE	NORTH	WEST	SOUTH	EAST
BED TEA
MILK	1 cup tea (without sugar)	1 cup tea (without sugar)	1 cup coffee (without sugar)	1 cup tea (without sugar)
BREAKFAST
CEREAL FAT	Cabbage & radish stuffed paratha 1 pc	Onion Poha - 1½ katori	Idli (medium sized) - 4 pc Coconut chutney - 1 tb.sp	Bread (medium sized) - 4 pc Butter - 1 tsp
MILK	Curd -1 cup	Milk (cow's) - 1 cup	Milk (cow's) - 1 cup	Cheese - ½ cube Light Tea (25 ml milk)
MIDMORNING
FRUIT	Apple - 1 medium	Guava - 1 medium	Yellow banana - 1 small	Orange - 1 medium
LUNCH
CEREAL	Tandoori Roti (60 gm raw) - 2 pc	Bajra Bhakri (60 gm raw) - 1 pc	Chapati (25 gm) - 1 pc Rice - 1 katori	Lemon Rice - 2 katori
PULSE	Mah ki dal (25 gm) - ¾ katori	Moong Usal (25 gm) - ½ katori	Sambhar - 1 katori	Rajmah (25 gm) - ½ katori
VEGETABLE	Sarson ka saag - 1 katori	Brinjal bhurta - 1 katori	French Beans foogath - 1 katori	Spinach tomato masala -1 katori
MILK	Cucumber raita (curd 75 gm) -1 katori	Curd (75 gm) - ½ katori	Butter milk - ½ glass	Tomato raita (curd 75 gm) - 1 katori
FAT	1½ tsp. for cooking	1½ tsp. for cooking	1½ tsp. for cooking	1½ tsp. for cooking
EVENING TEATIME
CEREAL	Veg. Sandwich - 2 medium pc (bread + tomato cucumber)	Rice Dhokla - 2 med. pc	Popcorns - 2 katori (heaped)	Marie biscuits - 4 no.
MILK	Tea (75 ml milk) without sugar	Masala Tea (75 ml milk) without sugar	Coffee (75 ml milk) without sugar	Tea (75 ml milk) without sugar
DINNER
CEREAL	Plain paratha (60 gm raw) - 1 pc	Khichadi - 2 katori	Chapati (60 gm raw) - 2 pc	Rice - 2 katori
PULSE	Chole - ¾ katori	Lentil - ¾ katori	Dry peas - ½ katori	Tur (red gram) dal - 1 katori
MEAT	Tandoori (grilled ) chicken -1 pc	Chicken curry - 1 pc	Grilled Pompret - 2 pc	Hilsa Curry - 1 pc
VEGETABLE	Beeetroot - onion salad -1 katori	Tomato cucumber salad -1½ katori	Carrot salad - ¾ katori	Cucumber in mustard sauce
FAT	1½ tsp. for cooking	1½ tsp. for cooking	1½ tsp. for cooking	1½ tsp. for cooking
BEDTIME
MILK FRUIT	Papaya - 2 slices	Chickoo - 1 med.	Pear - 1 med	Plums - 3 no.

Measures:
1 cup = 150 ml
1 glass  = 200 ml
1 katori = 150 ml
1 tsp. (tea spoon ) = 5 ml
1 tbsp. (table spoon) = 15 ml

(Source: Nutritional Values of Indian Foods, NIN Hyderabad, Author: Dr. C.Gopalan)

Referred only for the nutritional values and not for the Menu or prepared food items