Coloring Your Plate – Vegetables, Fruits & Non-Veg the Healthy Way

• Vegetables: Cucumber (Southekai), Tomato, Onion, Ridge Gourd (Heerekayi), Snake Gourd (Padavalakayi), Bottle Gourd (Sorekayi), Bitter Gourd (Hagalkayi), Ladies Finger (Bendekayi), Brinjal (Badanekayi).

• Greens (Soppu): Palak, Methi (Fenugreek leaves), Sabbasige (Dill), Amaranthus (Dantu).

• Drinks: Thin Buttermilk (Majjige), Clear Vegetable Soup, Tomato Rasam (without dal/coconut).

  
  

  
  

      🟡 YELLOW ZONE (Eat in Moderation)

      These are healthy but have some sugar or starch. Watch your portion size.

• Vegetables: Carrot, Beetroot (Raw is better than cooked), Pumpkin (Kumbalakayi), Green Peas, Beans, Cauliflower, Cabbage.

• Fruits: Apple, Papaya, Guava (Seebe), Orange, Mousambi, Pomegranate (Dalimbe), Watermelon (small slice).

• Non-Veg: Chicken (without skin), Fish (Curry or Tawa fry), Eggs (White is free, Yolk limit to 3-4/week).

  
  

     🔴 RED ZONE (Avoid or Eat Very Rarely)

      These cause rapid sugar spikes. Keep them for special occasions only.

• Root Veggies: Potato (Aloo), Sweet Potato (Genasu), Yam (Suvarnagadde), Tapioca.

• Fruits: Mango (Mavina hannu), Jackfruit (Halasu - very common in our Malnad region, but very high in sugar!), Sapota (Chikku), Custard Apple (Seethaphal), Banana (Yelakki or Pachbale - strictly one small fruit only if sugar is controlled).

• Non-Veg: Red Meat (Mutton/Beef), Organ meats (Liver/Kidney), Deep-fried Kababs, Dry fish (high salt).

🍖 Non-Veg Lovers: Eat Wisely!

You don’t have to turn vegetarian to control diabetes. In fact, lean meat is great for muscle strength. But the preparation matters.

1. The Curry Rule: A traditional Koli Saaru (Chicken Curry) or Meen Gassi (Fish Curry) is healthy. Avoid the thick layer of oil floating on top.

2. No Deep Frying: Instead of Oil Kababs or Rava Fry (which soaks up oil), try Tawa Fry. Marinate the fish/chicken, brush the pan with little oil, and roast it on low flame.

3. Skin Out: Always remove the skin from chicken before cooking. That is where the bad fat hides.

4. Mutton Warning: Red meat increases the risk of heart problems, which diabetics are already prone to. Limit mutton to once a month or avoid it.

🍳 Cooking with "Minimum Oil" (Zero Oil is a Myth!)

 We need some fat for our body, but we usually use too much. A diabetic person should limit oil to 3-4 teaspoons (15-20ml) per day.

Tips for the Kitchen:

• Measure, Don't Pour: Never pour oil directly from the packet. Use a teaspoon.

• The "Vaggaraane" Trick: You don't need lots of oil for seasoning. Use just 1 tsp for the mustard seeds/curry leaves to splutter, then add water to cook the veggies.

• Steaming is Best: Idli, Kadubu, and veggies cooked in steam retain more nutrition than fried items.

• Non-Stick / Cast Iron Cookware: Good cookware allows you to cook with very little oil without burning the food.

🥗 3 Tasty Recipes (Low Oil, High Health)

Who said diet food must be boring? Try these this weekend!

1. The "Power Salad": Methi & Moong Kosambari

A twist on the classic Kosambari with added protein and iron.

• Ingredients: 1 cup Sprouted Green Gram (Moong), 1/2 cup fresh Methi leaves (chopped finely), 1/2 cup Pomegranate seeds, Lime juice, Salt, Green chilli.

• Method: Mix everything in a bowl. The bitterness of Methi is masked by the sweetness of pomegranate.

• Why it's good: Methi helps lower blood sugar naturally.

2. Tawa Cutlet (Vegetable or Soya)

Forget the deep-fried Bonda. Try this crispy snack.

• Ingredients: Grated Carrot, Beans, Cabbage, and cooked Soya Chunks (minced).

• Binder: Instead of potato, use 2 spoons of Roasted Oats powder or Besan.

• Method: Mix veggies, spices, and oats powder. Shape into flat tikkis. Heat a tawa, brush lightly with oil, and roast both sides until brown.

• Why it's good: Oats add fiber, Soya adds protein, and no deep frying!

3. Low-Oil Starter: Pepper Mushrooms / Pepper Chicken

Perfect for when you have guests.

• Ingredients: 200g Mushrooms or Boneless Chicken cubes, Crushed Black Pepper, Curry Leaves, Garlic, Capsicum.

• Method: Heat 1 tsp oil. Add garlic and curry leaves. Add the mushroom/chicken. Sauté on high flame. The water from the mushroom/chicken will cook it. Once dry, add salt and lots of crushed pepper. Toss with capsicum slices at the end for crunch.

• Why it's good: Black pepper boosts metabolism and there is no heavy masala or frying involved.

📝 Final Takeaway

• Fill half your plate with "Green Zone" vegetables.

• Eat whole fruits, don't drink them.

• Measure your oil.

Small steps in the kitchen lead to big leaps in your health!

Department of Clinical Nutrition & Dietetics Sumukha Speciality Hospital, Sagara Consult us for a personalized diet chart.