Diabetes Dietitian in Kolkata
Cut down on the sugar, not the sweetness.
Diabetes is often called the silent killer because it can affect your eyes, heart, kidneys, and nerves over time. It can cause high blood sugar that can leave you tired and irritable, sudden hunger that messes up your routine, and stubborn weight that does not go anywhere, no matter what you try.
Managing diabetes doesn’t have to be stressful. What if we told you that with the right nutrition and a few smart lifestyle changes, you can keep your sugar levels steady and feel in control again?
Dt. Uma Bajoria, a diet and lifestyle consultant and a certified diabetes educator, shows you how to make smart, delicious swaps so you can enjoy your favourite treats. For example, you can make simple dietary changes by choosing a fresh fruit yoghurt over sugary ice creams. Small switches like these keep your taste buds happy and your blood sugar levels steady.
Stop stressing over every meal. Consult with a diabetes nutrition expert and feel the difference.
How Dt. Uma Bajoria Helps You Control Diabetes – Step by Step
01.
Consultation
Diabetes is not a condition that only affects people over 40; it may show up much earlier. Dt. Uma Bajoria begins by understanding the real challenges — not just what’s on your plate.
02.
Validating Your Medical History
During a diabetes diet consultation, Dt. Uma Bajoria carefully checks all your blood reports, medical history and more.
03.
Creating a Diet & Lifestyle Plan
After a thorough understanding, she will chalk out a diet plan and suggest lifestyle changes to help manage your glucose levels.
04.
Setting Achievable Milestones
Dt. Uma Bajoria teaches simple everyday techniques like eating meals at regular intervals, pairing carbohydrates with protein and fibre, and staying properly hydrated throughout the day.
05.
Consistent Guidance
With regular follow-ups, Dt. Uma Bajoria helps you track progress, refine your plan as schedules change, and build the confidence to manage diabetes independently.
Diet Chart for Diabetes
| Time | Meal | For Women (Approx. 1,300–1,500 kcal/day) |
For Men (Approx. 1,700–1,900 kcal/day) |
Purpose / Tip |
|---|---|---|---|---|
| 7:00 AM | Wake-Up Drink | 1 glass of Fenugreek (Methi) Seed Water (soaked overnight) + 4 soaked Almonds | 1 glass of Fenugreek Seed Water + 6 soaked Almonds & 2 Walnuts | Fenugreek is excellent for early morning glucose management. Nuts provide stable, slow-release energy. |
| 8:30 AM | High-Protein Breakfast | 1 Besan Cheela (topped with onion/tomato) served with mint chutney + 1 bowl curd or 1 whole egg omelette with spinach (cooked in minimal oil) | 2 Besan Cheela with mint chutney + 1 bowl curd or 2 Egg Omelettes with spinach (cooked in minimal oil) | Protein is crucial here. It dramatically slows down glucose release from the small amount of carbs used. |
| 11:00 AM | Mid-Morning Snack | 1 small bowl of Sprouts Salad (green moong) or 1 medium Guava | 1 cup Unsweetened Buttermilk (Chaas) or a large bowl of Sprouts Salad with lemon | Focus on raw fibre. |
| 1:30 PM | Lunch (Balanced Plate) | 1 medium Whole Wheat Roti + 1 bowl Mix Vegetable Curry/Sabzi + 1 bowl Dal/Fish Curry + 2 Cucumbers | 2 medium Whole Wheat Roti or 1 small bowl Brown/Millets Rice + 1 bowl Dal/Fish Curry + Large Salad | The plate should be 50% Vegetables. Always combine your carb (roti/rice) with protein (dal/curd) to prevent a post-meal spike |
| 4:30 PM | Evening Snack | 1 cup Sugar-Free Tea/Coffee + a handful of roasted Chana (without skin) | 1 cup Sugar-Free Tea/Coffee + 1 small bowl Dry Bhel (Puffed Rice) with tomato/onion | Never skip this. It prevents a severe dip in your blood sugar that causes intense hunger and overeating at dinner. |
| 8:00 PM | Light Dinner | 1 small bowl Vegetable Dalia or 1 small Oats Roti + ½ bowl Dal/Paneer Bhurji | 1-2 medium Whole Wheat/Oats Roti + 1 bowl Dal or Lean Protein Curry (fish/chicken) | Dinner should be the lightest meal of the day and finished at least 2 hours before sleep for better overnight glucose control. |
| 10:00 PM | Bedtime (Optional) | ½ cup Warm Milk (skimmed/almond) with a pinch of Turmeric | 1 glass Warm Milk (skimmed/almond) or 4 soaked Pistachios | Use this only if you take nighttime insulin or experience bedtime hunger. Avoid sugar. |
Not sure if this diet plan is right for you? Get a personalised one from Dt. Uma Bajoria
Dos and Don’ts for Diabetes
Dos
- Pair carbs with protein or healthy fat at every meal to slow glucose absorption.
- Prioritise high-fibre vegetables (like greens, beans, and broccoli) to make up half your plate.
- Choose whole grains and complex carbs like oats, brown rice, or millets (e.g., jowar, bajra).
- Practice portion control for all starches and grains, even healthy ones, as they all affect diabetes.
Don’ts
- Eat carbs (like plain rice, white bread, or fruit juice) alone, as this causes rapid sugar spikes.
- Skip meals or eat erratically. Consistent timing is vital for balancing medication and insulin.
- Consume refined or simple sugars hidden in packaged snacks, candies, sodas, or concentrated fruit juices.
- Guess your serving sizes for rice, potatoes, or bread.
What to Expect from Your Diabetes Diet Plan
Say Goodbye to Guilt
Instead of constantly worrying about every bite, Dt. Uma Bajoria shows you how to easily swap ingredients so that you can keep enjoying meals, just with smarter, energy-boosting choices.
No More Mid-Day Energy Wipeouts
As your diabetes nutritionist, Dt. Uma Bajoria's diet plans are designed to prevent those nasty blood sugar spikes. Your reward is stable, reliable energy all day long.
Quick Wins That Motivate You
Expect more than just better lab reports. Notice fewer mood swings, sharper focus, and an end to the exhaustion that usually follows a meal.
Expert Guidance
Dt. Uma Bajoria stays connected with regular check-ins and guidance, helping you stay in control of your diabetes.
Why Choose Dt. Uma Bajoria?
Easy-to-follow diet plans
Get your health back on track — starting with what’s on your plate.
Athlete-like fitness
Manage chronic conditions
Rely less on medicines
