Choosing the right food
Millets (Ragi, Jowar, Bajra, Jonna, Sajjalu) Pulses (Dals) (Toor, Urad, Chana, Moong) Rice, Cereal, Wheat, Oats. Starch: Potatoes, Sweet Potato, Yam, Chamadumpa
Brown, red or parboiled rice is better than polished rice. Pulses and Millets have a lower glycemic index and more fiber - eat more of these. Avoid too much starchy vegetables.
Eggs, Meat, Fish, Poultry, Kidney Beans, Chickpea, Black/Yellow Lentils, Moong, Toor and Chana Dal Peanuts, Goruchikkudu, Chikkudu
Eat protein daily. There are also many vegetarian sources of protein.
Mango, Papaya, Banana, Apple, Guava, Grapes, Pomegranate, Pineapple
Roots - Beetroot, Radish, Carrot, Green Leafy Vegetables - Spinach (Paalak), Drumstick Leaves, Fenugreek Leaves, Coriander and Curry Leaves Other – Cauliflower, Ridge Gourd, Bottle Gourd, Snake Gourd, Cabbage, Tomatoes, Onions, Bell Pepper, Drumstick
Different colored fruits and vegetables have different vitamins, minerals and antioxidants. Choose a rainbow of colors to eat. They are also a rich source of fiber. Select seasonal varieties.
Milk Products + Fats
Milk, Yogurt, Cheese, Buttermilk, Paneer, Oils
Rich source of calcium and protein