Green leafy vegetables: Spinach, methi, drumstick leaves, agathi keerai, and ponnaganni keerai are rich in vitamins, minerals, and antioxidants.
Pulses: Beans, lentils, and chickpeas are plant-based proteins and fibre that make you feel full.
Whole grains: Whole wheat, brown rice, ragi, bajra, and jowar provide sustained energy and nutrients like vitamin B.
Nuts: Almonds, walnuts, and cashews provide a good amount of proteins, fibre, and, most importantly, essential fatty acids.
Seeds: Flax seeds, pumpkin seeds, and cucumber seeds are rich in healthy fats, vitamins, minerals, and antioxidants like magnesium and zinc, which promote a healthy heart.
Multi coloured fruits and vegetables: Each colour signifies different nutrients, phytochemicals, and antioxidants that are essential to fighting against disease.
Milk and milk products: Milk, curd, buttermilk, and paneer are essential proteins, calcium, and vitamin D for growth.
Oils: Oils like canola, gingelly, mustard, and groundnut provide essential fatty acids and Vitamin E in moderation.
Water: It is vital for digestion, nutrient transportation, and hydration; it is a cornerstone of a balanced diet.
Beverages: Tea, coffee, green tea, buttermilk, and fruit juices hydrate and provide energy, vitamins, and minerals.
Inputs by: Umashakthy - Dietician - Dr. Mohan’s Diabetes Specialities Centre, Chennai.