You have diabetes. Does that mean that you cannot treat yourself to a night out?

Far from it! Just because you have diabetes does not mean that you cannot enjoy having meals in restaurants, weddings, festivals or at a friend's house! In fact the variety of foods available to you typical of different regions and countries makes for a very interesting variety in your meal plans. All you need to do is to eat sensibly. Difficult? Not really, Let us show you how... Eating out in an Indian Restaurant Dining Out: Indian Food Indian cuisine offers tremendous regional diversity. Every region of India has its own style of cooking. In northern India, spices are usually ground before being added to dishes; in the south, they are added whole, then ground into a paste with other ingredients. In the north you'll find wheat, basmati and jasmine rice and other grains. Dishes native to the south often rely on coconut milk. India's Persian influence turns up in lamb and mutton dishes that often feature dried fruit and nuts. The Portuguese influence in the southwest regions puts pork, goat and duck on the menu. From India's Hindu population come dozens of delicious vegetarian choices based on lentils, peas and beans mixed with vegetables and dairy products. Almost any Indian dish is bound to include blends of several fragrant ingredients, including cumin, coriander, cardamom, mustard, saffron, ginger, cinnamon, cloves, chilies, turmeric, tamarind, curry leaves, fenugreek seeds, pomegranates and dozens more. Also used in Indian dishes are a variety of nuts, different types of rice and plenty of dairy products, including yogurt, buttermilk, homemade cheeses, cream and sour cream. The most popular Indian dishes are the ones called tandoori, which refers to both the dish itself and the kind of oven in which it is cooked. The tandoori oven is made of clay and fueled with charcoal. It reaches extremely high temperatures, meaning foods can be cooked very fast. Other popular choices include a variety of curries,

which is basically any dish seasoned with curry powder (a mix of spices), kebabs (skewered, grilled meats) and dals, or lentil, chickpea and bean options. Sweet-andsour chutneys are traditional accompaniments to many dishes, as are papads, the crispy, wafer-thin slices of lentil-flour dough. Know Your Menu Raita: Yogurt with cucumbers, often served as a side dish to tame the fire of spicy dishes Pakora: Fritters made with vegetables, chicken, cheese or meat Samosa: Seasoned lamb, potatoes and peas enclosed in a pastry crust Biryani: Rice-based dishes of spiced lamb, chicken, shrimp or vegetables, sometimes including nuts Vindaloo: Spicy chicken, duck, lamb or shrimp cooked in a tangy sauce with potatoes, herbs and spices Kebab: Seasoned chicken, lamb or shrimp and vegetables skewered and cooked on a charcoal grill Korma: Mildly spiced cubes of lamb or chicken (and sometimes nuts) cooked in cream sauce Dal: Dishes of spiced red or green lentils, chickpeas, mung beans, kidney or other beans, sometimes cooked with tomatoes Kofta: Lamb or vegetable balls simmered in sauce Saag paneer: A homemade cheese cooked with spinach and spices Lassi: Delicious yogurt shakes that can be served sweet or salty, for breakfast, lunch or as a snack. Some combine herbs and spices, while some use rose water and mango or other fruit Appetisers and

An Example of a traditional Menu in an Indian Restaurant. Starters Samosas (Fried Patties Stuffed with Lamb and Vegetables) Pakoras (Onion, Potato, Chicken or Vegetable-Stuffed Fritters) Assortment of Naans (Leavened Flat Breads Baked in the Tandoor Oven) Baingan Bharta (Curried Eggplant Puree) Served with Chappatis (Unleavened Bread) Pappadum (Baked Spiced Lentil Wafers) Jhinga Tikka (Shrimp Patties) Green Salad with House Dressing and Raita (Yogurt-Cucumber Dip/Salad) Lentil Soup

Many of the appetizers are fried, so be careful when ordering. Many of the dressings and sauces in Indian cooking are yogurt based and work well in a low fat diet. It is always a good idea to ask before ordering. Green house salad with light house dressing and Raita with Cucumber is a good choice.

Lentil Soup and Naan would be a good choice for more balance (less fat, more vegetable protein and fiber) Entrees ( Main

An Example of a traditional Menu in an Indian Restaurant. Courses) Chicken Tikka (Tandoori Chicken Kabobs) Tandoori Prawns or Fish Beef, Lamb or Chicken Curry Served with Rice Lamb Dahl (Tender Chunks of Lamb with Lentils, Tomato & Onion) Served with Rice Vegetable and Shrimp Biriyani (Basmati Rice Dish) Curried Chick-Peas Served with Rice

Inquire about all the elements in a specific dish. Because Indian food combines so many different ingredients, menus often do not list them all. Remember that vindaloo usually includes potatoes, and that lentils and/or rice may be plated along with your food. Stick to kebabs, tandoori dishes and curries, which are pretty straightforward and basically derive their flavor from herbs and spices. The Chicken Kabobs are probably the best choice for entrees on this menu. Tandoori baked items, such as the Chicken Kabobs, are often marinated in yogurt and spices, giving flavor and tenderness without much added fat. Curries tend to be higher in fat and often contain coconut milk. Ghee (clarified butter) is often used first to saut vegetables There are some areas to watch out for to avoid a high fat meal: Dishes mixed with Rice and Vegetables often have coconut milk as part of the sauce ingredient. Ghee (clarified butter) is also used quite a bit in sauteing vegetables and adding to sauces.

Try to order meat and starch items separately to have a better idea of the serving sizes of each. Curried chick-peas with rice would be a nice vegetarian selection with a green salad on the side. It is important, though, to watch out for mixed vegetarian dishes. Legumes mixed with rice can have a very high carbohydrate count An Example of a traditional Menu in an Indian Restaurant. Jamun (Deep Fried Dough Balls) Kheer (Rice Cooked with Milk, Served Cold with Almonds) Halva Semolina fudge-like dessert Desserts Gulab

Kulfi Mango Juice Ice Cream Basically, a NO-NO for people with diabetes, but if you have to indulge, take a small portion. Kheer is a thin rice rudding, and is the lowest fat choice here. If the carbohydrate in the fruit is not a problem, ask your waiter for a fresh fruit selection for dessert. There are wonderful tropical fruits in India which can be a special treat.

Eating at an Indian Buffet Look for the high fiber, low-fat dishes. Great choices are beans, dals and legumes like rajma, toor dal and moong dal, and dark green vegetables such as broccoli, cabbage, and spinach. When it comes to salad, go for the green bean or three-bean dishes, tofu salad, Chinese chicken salad or pasta salads mixed with vegetables. Choose whole grain foods such as brown rice, bulgur, couscous, whole wheat bread, pasta or buckwheat noodles. Everyone benefits from eating these foods, not just people with diabetes. Grains like spelt and quinsa are high in fiber and hypoallergenic as well. Watch out for dishes loaded with mayonnaise, sour cream and butter such as macaroni or egg salad and creamy dishes. Choose veggies that are light on salad dressing, cheese or cream sauce. If you can, make your own dressing with a little olive oil and vinegar. Also consider cooking with nonfat milk, yogurt and low fat cheese, instead of whole milk and heavy cream. Vegetables and grains should fill up most of your plate. Choose small portions of lean meat, poultry or fish. Select grilled chicken without the skin and limit batter fried dishes. Rather than choose dishes such as curries made with coconut milk, try choosing stir fried curries with brinjal, okra, karela, or moong bean sprouts. Instead of choosing bhajjias, vada, and channa dal, try choosing healthier items such as a lentil or vegetable with paneer dish. What's for dessert? It's hard to beat fresh fruits such as berries, grapes, oranges, cantaloupe or watermelon. Fruit is an excellent source of fiber, vitamins and minerals, and has zero fat. Everyone, including people with diabetes, should eat three to four servings of fruit a day. Limit fried sweets like jamun, milk sweet, and halwas, and sugared fruits such as aam pappad and honeyed jackfruit. If you can't resist, have a small serving. It's best to drink water, unsweetened tea or diet beverages. Add a wedge of lemon for flavor. Herb teas are good too, if available, choose water with a high mineral content. If you choose to drink alcoholic beverages, limit your intake to no more than one drink a day for women, two for men, and drink only with a meal. Tips and Tricks in INDIAN DINING Good Choice Cereals / Pulses

Bad Choice

Plain Roti, Tandoori Roti, Roomali Roti, Puri, Parathas, Kachoris, Butter Naan, Khasta Plain Naan, Plain Rice, Idli, Brown Bread, Roti, Bhaturas, Kulchas, Biryani, Garlic Bread, Bagel, Bun etc. Plain yellow Dal, Rajmah Croissant, Chop suey, Dal Makhni

Chole Vegetables Stir fried vegetables, Vegetables cooked with less gravy, Steamed vegetables. Tawa or tandoori vegetables, Ratatouille, Spinach with hot seasame sauce, Khumb palak, Khumb Makai etc Vegetables cooked in thick gravy, Vegetable Koftas, Pakoras, Aloo Dums, Potato Chips, Bhindi fry. Paneer Makhnis, creamed mashed potatoes, Vegetable Manchurian, Salt and pepper vegetables. Red meat with high fat content, fish or chicken that is deep-fried, fried or cooked in rich gravy. Like Butter Chicken, Chicken Kormas, Fried Fish, Meat Koftas, Chicken Kiev, Cutlets, Malai Chicken Tikkas (which are deep fried), Crumb fried chicken, Chilli chicken in garlic sauce, Lobsten thermidor, Organ Meats like Liver, Kidney, Brain etc.

Meat/Fish/Chicken Poultry and Fish better than red meat, Any dish which is boiled, steamed, tandoori, stirfried, grilled, Tawa or roasted. Like Grilled Chicken, Tandoori Chicken, Steamed or Grilled Fish, Chicken Kababs, Teriyaki Chicken, Coc au vin, Chicken Stroganoff (with out cream added to it). etc Sauces and Dressing Milk and its Products Soup

Tomato sauce, Vinegar and lime juice, Mayonnaise, Thousand island, Caesars Low fat youhurt dressing, Dijon mustard, dressing, Hollaindaise sauce, Bearnaise sauce, Tomato Concasse. Guacomole. Plain low fat milk, curd, yogurt, Raita with vegetables. Cottage Cheese. Clear Soup, Gazpacho, Hot and Sour Soup, Plain vegetable soup, tomato Shorba, pumpkin lentil sup, consomm, Tom Yum soup, Idli, Khaman, Khandvi, Dhokla, Fruit Chaat, Upma, Poha, Grilled Chicken Sandwich, Burritos and Fajitas. Milk shakes, ice creams, Dahi bara, Dahi pakori / bhoondi. Cheese in sauces, or in baked dishes. Creamed Soup like cream of mushrooms, asparagus, chicken, Paya soup, Egg drop soup, Tom Kha Kai (thai soup with coconut milk added) Vadai, Pakora, Samosa, Bhajiyas, Pies, Patties, Sandwich with chicken salad with rich dressing, Enchiladas, Chimchangas

Snacks

REMEMBER. A sensible choice can save so many calories! For This Kachori, 1 Patti, 1 Potato Vada, 1 Potato Bajia, 4 Chaat, 100gm Potato Chips, 20gm Walnuts, of halves Orange Juice, 100ml Alcohol (Rum/Whisky) 43ml Calories Substitute This SNACKS 190 201 118 240 474 108 128 96 105 Samosa, 1 Cutlet, 1 DahiVada, 1 Onion Bajia, 6 Bhelpuri, 100gms Peanuts (roasted) 1 tbsp Pistachio Nuts, 30 BEVERAGES Tomato Juice, 100ml Brandy (30ml / Beer 1 glass) 103 126 83 197 182 86 88 45 74/110 87 75 35 43 292 22 40 51 32/5 Calories Calories Saved

Soft Drink, 1 bottle Egg (Fried/Scrambled) 1 Mutton Leg (Roasted), 1 serving Mutton Liver (Fried) 50gm Mutton (Uncooked), 100gm Pomfret (Fried), 1 serving Salmon (Steamed) 100gm Wheat Paratha, 1 Bajra/Jowar Chapati, 1 Rice (Boiled), 140gm Idli (Rice), 2 piece Upama, 1 plate (260gm) Bengal Gram (Roasted), 100gm

85 120 220 142 194 205 199 304 238 130 397 369

Squash, 1 glass MEATS / POULTRY Egg (Boiled) 1 Chicken (Roasted) 1 serving Mutton Kidney (Fried) 50gm Beef/Pork, 100gm Mackerel (Fried) 1 serving Prawns (Fried without shell) 100gm CEREAL FOODS Wheat Puri, 1 Idli (Rice), 2 piece Idli (Suji), 2 piece Sada Dosa1, (100gm) PULSES Bengal Gram (Cooked), 100gm Black Gram (Cooked), 100gm Green Gram (Cooked), 100gm Lentil Gram (Cooked), 100gm Red Gram (Cooked), 100gm

69 77 189 100 114 136 104 68 40 130 16 210 105 105 105 105 105 88 53 100 83 30 33 20 39 12 12 56 37 30 32 44 50 68

16 43 31 42 80 69 95 236 68/66 108 114 187 264 264 264 264 264 100 32 350 162 79 36 25 19 72 33 76 85 40 58 40 22 215

108/106 Wheat Chapati, 1

Masoor Dal with Ice, 100gm Bean Sprouts Salad, 1 serving Potato (Fried), 1 cup Potato (Mashed), 1 cup Peas (Fresh), 100gm Brinjal (Cooked), 100gm Onion (Fresh), 1 Tomato (Stuffed & Baked), 1 Corn (Baked), 1 Carrot (Fresh), 1 Banana, 1 Mango, 1 Grapes, 22-23 Pomegranate, 100gm Pear, 1 Grape-Fruit, 1/2 medium Dates, 100gm

118 85 450 245 109 69 45 58 84 45 132 122 70

Mixed Pulses with Vegetables, 100gm Moong Sprout Salad, 1 serving VEGETABLES Potato (Baked), 1 cup Potato (Boiled), 1 French Beans, 100gm Pumpkin (Cooked), 1/2 cup Tomato (Fresh), 1 Tomato Slices (Baked), 4 Cabbage (Shredded), 1/2 Cucumber (Fresh), 1 FRUITS Apple, 1 Melon, 1/2 Plum, 1

Papaya, 1/3 90 medium 84 72 283 Pineapple, 1 slice Peach, 1 Orange, 1 SWEETS & DESSERTS

Jalebi, 100gm Rice Carrot Kheer, 100gm Sohan Halwa, 100gm Gujia, 100gm Cake (With Icing), 1 piece Pie (Fruit) 1, 160gm Butter Cookies, 100gm Boondi Laddu, 1 Custard (Baked), 1 serving Pudding, 1 serving Honey, 1 tsp Jaggery, 1 tsp Groundnut Oil, 1 tsp Cream, 1 tsp Khoya, 100gm Paneer, 100gm

494 226 399 501 302 377 482 150 205 185 64 56 126 50 421 348

Gulab Jamun, 2 Rice Kheer, 100gm Atta Halwa, 100gm Seera, 100gm Malpuri, 100gm Cake (Without Icing), 1 piece Baked Apple, 1 Milk Biscuits, 100gm Sandesh, 1 Jelly, 1 serving Fruit Salad, 100gm Sugar (Granulated), 1 tsp Sugar (Cube), 1 FATS & OIL Ghee, 1 tsp Butter, 1 tsp Khoya (Butter separated), 100gm Cheese (Cottage), 1 tsp

387 141 263 181 325 218 80 399 57 65 80 20 24 45 36 206 27

107 85 136 218 176 84 297 84 93 140 105 44 32 81 14 215 321