Healthy diet specially for diabetic and BP patients

 Diabetic Or BP Diet / Anyone who wants to have a proper diet for healthy life.  

1) Millets , Various food can be prepared from millets, 5 kinds of millets available. 

You can search in youtube for millet upma, millet pongal, millet bisebelebath, millet dosa, millet idli, millet chitranna, millet rice sambar specially green vegetable dal/sambar.

https://www.youtube.com/watch?v=PFeAvnIRF-c&ab_channel=Foods4Health

2) Also can have oats, ragi, jower, sajje foods. Various foods can be prepared using these. 

3) Make sure to add vegetables, fruits in your meals to balance it. Vegetables are preferable compared to fruits as vegetables has more water content. 

4) Do not eat too much, eat in a limited way and have 2 hours or 3 hour meal routine, which means one can have something every 2 or 3 hour once. 

5)  Better to go with green tea, kashaya instead of tea/coffee. 

6) Avoid wheat, white rice and maida food items. You can have once in a day in limited quantity. 

7) Have dinner before 7pm, so that sufficient time is left before going to bed. 

8) Drink 3-4 liters of water per day.

9) Do not drink water immediately after food, have it before food and 30mins after food. 

10) Start exercise or  pranayama or yoga or walk for 30mins per day. 

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