Daily readings for glucose, blood pressure, weight, and habits. Bring the trend charts to your appointment.
Tip: sit quietly for 5 minutes before measuring — your BP machine's pulse then reflects your true resting rate. Saving a date that already exists updates that day's entry, so you can log some readings in the morning and add the rest in the evening.
| Date | Glucose | BP | Pulse | Weight | Walks | Diet |
|---|
| Portion | What goes there |
|---|---|
| ½ plate | Non-starchy vegetables — greens, beans, cabbage, bhindi, brinjal, gourds, capsicum, cauliflower |
| ¼ plate | Protein — dal, rajma, chana, chicken, fish, egg, paneer, tofu |
| ¼ plate | Slow carbs — brown/hand-pounded rice, millet or wheat roti (small portion) |
Order matters: eat vegetables first → then protein → carbs last. This alone blunts the sugar spike.
| Instead of… | Switch to… |
|---|---|
| White rice | Brown/hand-pounded rice or millets (ragi, foxtail/thinai, kodo) — or halve rice, double veg |
| Idli / dosa (white rice) | Ragi dosa, oats dosa, or moong dal chilla |
| Poori / naan / white bread | 1–2 whole wheat or millet rotis |
| Sugar in coffee/tea | Nothing (jaggery only rarely — still counts as sugar) |
| Fruit juice | Whole fruit in small amounts |
| Meal | What to eat |
|---|---|
| Early morning | Warm water or unsweetened coffee/tea; a few soaked almonds/walnuts |
| Breakfast | 2 ragi/oats dosa + sambar + chutney; or moong dal chilla with veg; or veg oats upma; or 2 boiled eggs + 1 multigrain toast. Add a side of veg or small bowl of curd |
| Lunch | ½ plate salad + cooked veg · ¼ plate dal/chicken/fish/paneer · ¼ plate brown rice or 1–2 rotis · bowl of curd/buttermilk |
| Evening snack | Roasted chana, handful of nuts, sprouts chaat, or veg soup + unsweetened tea/coffee |
| Dinner lightest, 3 hrs before bed | Veg + dal/paneer/chicken/fish with just 1 roti or small millet portion. Keep this the lowest-carb meal |
| ✅ Eat freely | ❌ Cut for these 6 weeks |
|---|---|
| All non-starchy vegetables | White rice |
| Dals, legumes, sprouts | Maida — naan, poori, white bread, biscuits |
| Eggs, chicken, fish | Sugar & sweets (mithai, chocolate, desserts) |
| Paneer, tofu | Sugary & soft drinks, fruit juices |
| Curd, buttermilk | Deep-fried snacks (samosa, vada, bhajji, chips) |
| Nuts & seeds (in moderation) | Packaged & bakery foods |
| Healthy fats — little ghee, coconut, cold-pressed oils | Limit potato; high-sugar fruits (mango, banana, chikoo, grapes) only in tiny amounts |
On quantity: even healthy carbs count. Two rotis is a portion; six is not. A small katori of brown rice is a portion; a full plate is not.