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Meal Plan, Diet Plan

3 Tips for Better Daily Meal Planning

Nutrition Education Tools

A great variety of nutritional education methods (meal plan) are available for diabetes people which take into consideration, the cultural and ethnic diversity as well as differences in access to care and resources.

In India, a simple system called the “Signal System” is used. This is a useful aid to mass communication of dietary education and it encourages less motivated people to learn about healthy eating choices. It has been presented at various events all over India

Food Groups

Green Zone

Yellow Zone

Red Zone

Food with low glycaemic index, High in Fibre, Low in fat; to be eaten in the recommended amount Food with high glycaemic index, Low in fibre content or moderate amounts of fat; to be eaten in moderatation Food rich in fat and in refined carbohydrates sugars, High glycaemic index or low in fibre; to be eaten in very limited quantities


Food Groups

Food Groups

Green Zone Yellow Zone

Red Zone


Steamed Rice Pulao

Fried Rice / Biryani


Whole Wheat Bread White Bread

Croissants ans cake


Steamed Noodles

Deep Fried Noodles

Indian Breads


Naan / Butter Naan / Puri


Baked Potatoes (with Skin) French Fries / Mashed potatoes


Steamed Vegetables Sauteed Vegetables Deep Fried Vegetables
Salad Green Salad

Salad with Mayonnaise


Tomato Based Cream Based

Cream Based

Steamed Fish Fish curry

fried Fish

Chicken Grilled chicken Pan Fried

Butter Chicken

The single system is easy to understand and useful for less motivated people, for people who are newly diagnosed or when trying to teach larger groups. It focuses on the processing and cooking of food and encourages people to choose a high fibre, low glycaemic-index and low ft diet.

Diet pyramid in Diabetes

Image result for diet pyramid

The Plate Model

  • Image result for plate model nutritionThis is particularly useful for those who often eat out, are newly diagnosed with diabetes and need a simple plan.
  • Half the plate should be occupied with vegetables (preferably two types),
  • one-fourth by a grains or starch (rice, chapatti, corn, pasta)
  • one-fourth by a protein (beans, lentils, fish, chicken, lean meat).
  • This should be supplemented by a small plate of fruit and a glass  of milk / yoghurt to complete a balanced food plate.

The Hand Guide for Serving

A simple way of measuring the protein size is using one’s hand.

Related image

  1. Vegetables – Choose as much as you can hold in both hands. Choose carbohydrate vegetables (e.g., green or yellow beans, broccoli, lettuce).
  2. Carbohydrates (Starch and Fruit) – Choose an amount of the size of your two fists.
  3. Protein – Choose an amount of the size of the palm of your hand the thickness of your little finger.
  4. Fat – Limit fat to an amount the size of the tip of your thumb