🍽️ Know Your Plate
50%
25%
25%
50% Non-starchy Vegetablesspinach, broccoli, cabbage, cauliflower, brinjal, tomato, beans
25% Protein Foodsdal, paneer, soya, egg, lean meat, fish, low-fat yogurt
25% Grains & Starchy Vegunpolished rice, oats, millets, sweet potato, broken wheat
✋ Know Your Portion Size
🫴
1 Handful
1 serving of snack — nuts, seeds, roasted chana
🎾
1 Tennis Ball
1 serving of fruit
👍
Thumb Tip
1 teaspoon — keep oil & fat to a minimum
✊
1 Fist
1 cup — ½ cup cereal, dal or rice
🤲
Two Open Hands
A healthy serving of vegetables
✋
Palm Size
1 serving of protein — fish, paneer, poultry
✓ Eat Most of These
Whole, unprocessed or minimally processed, fibre-containing foods that release glucose into the blood gradually.
- Non-starchy vegetables — lettuce, cucumbers, broccoli, tomatoes, green beans
- Fruits — apples, oranges, pear, guava, strawberries
- Whole intact grains — brown rice, broken wheat, unpolished millets, whole wheat bread, oatmeal
- Starchy vegetables & legumes — sweet potato, corn, green peas, pumpkin, kidney beans, chickpeas
✕ Try to Eat Less of These
Refined, highly processed carbohydrates that digest quickly and cause sharp spikes in blood glucose.
- Sugary drinks — sodas, flavoured drinks, packaged juice
- Refined flour products — white bread, white pasta, burger, pizza, samosa
- Bakery items — biscuits, cookies, puffs, sugary cereal
- Sweets & snacky foods — cake, candy, chips
🏃 Physical Activity Pyramid
Limit
Sedentary habits, long screen time
2–3 Days a Week
Stretching, weight lifting, push-ups, sit-ups
3–5 Times a Week
Cycling, swimming, brisk walking, jogging, badminton
Everyday
Climbing stairs, household chores, walking
- Before starting any exercise regime, take consent from your healthcare provider — some exercises are contraindicated with diabetes-related complications.
- Check blood glucose levels before and after exercise.
- Don't measure glucose immediately after — wait for the body to cool down, then monitor.
⚠ Important: This guidance does not replace medical advice. Talk to your doctor or healthcare professional for details specific to your condition.