General Guidelines

- Carbohydrate Management: Focus on complex carbohydrates like red rice and yams.

- Portion Control: Use the plate method—half vegetables, one-quarter protein, one-quarter carbohydrates.

- Low Glycemic Index (GI): Choose low-GI foods to prevent sugar spikes.

- Healthy Fats: Include moderate amounts of coconut and sesame oil.

Sample Meal Plan

Early Morning

 - Drink: Warm water with a dash of lime or a cup of plain tea 

(no sugar). 

Breakfast

Option 1:

- 1 small bowl of red rice or kurakkan porridge (low GI).

- Coconut sambol with a sprinkle of chili and lime.

- 1 boiled egg or small piece of fish curry (lean protein).

Option 2:

- 2 string hoppers (made with red rice flour).

- Dhal curry (moderate portion).

- Side of sautéed greens.

Mid-Morning Snack

 - 1 small handful of roasted chickpeas or a small banana (Anamalu variety). 

Lunch

Main Meal:

- 1 cup of red rice or boiled manioc.

- 1 serving of fish or chicken curry (lean and without excess oil).

- 2–3 types of non-starchy vegetables (e.g., drumsticks, bitter gourd, pumpkin curry).

- Salad with cucumber, tomato, and onion, dressed with lime juice.

- 1 teaspoon of coconut oil for flavor (optional).

Afternoon Snack

Option 1: A small cup of unsweetened yogurt or a glass of buttermilk (Moru).

Option 2: A handful of unsweetened kurakkan or sesame crackers.

Dinner

Option 1:

- 1 chapati (made with whole wheat or kurakkan flour).

- Dhal curry or a small piece of grilled fish.

- Non-starchy vegetables (e.g., sautéed greens or cucumber salad).

Option 2:

- 1 bowl of boiled green gram or chickpea salad with grated coconut and lime.

 Bedtime Snack

 - ½ cup of milk (low-fat or unsweetened). 

Key Tips on diet for a Sri Lankan Patient with Diabetes

1. Control Starchy Foods: Limit portions of rice, breadfruit, manioc, and potatoes.

2. Incorporate Vegetables: Use local varieties like bitter gourd, okra, and spinach.

3. Avoid Sugary Foods: Cut back on jaggery, sweets, and sugary drinks like faluda.

4. Choose Healthy Cooking Methods: Steam, boil, or grill instead of frying.