According to your height your weight should be 68 kg. So you need to reduce your weight and along with that you need to regulate your blood sugar levels also. The following tips will help you for the same:
• Consume more of whole grains like wheat, jowar, ragi, bajra, oats, etc., instead of refined cereals like maida & its products [white bread, pizza, and burger]. Add bran to wheat flour to enhance the fiber content of your diet.
• Consume dals & legumes up to 2-3 servings per day to obtain essential nutrients. Sprouted legumes are highly recommended on daily basis.
• Prefer skimmed milk & its products rather than whole milk. Skim the milk by boiling it, cooling it in the refrigerator for 6-8 hours and removing the cream layer. Repeat the process to double skim it!!
• Milk products such as ghee, butter, margarine, cheese that are high in calories should be restricted.
• Whole fruits, fresh vegetables, leafy vegetables should be consumed in good amounts in every meal as they provide essential vitamins, minerals, fiber & are low in calories.
• Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. Small frequent meals help you in controlling your blood sugars and managing diabetes.
• Restrict fruits like mango, chikus, bananas, custard apple, grapes and root vegetables like potato, sweet potato, yam, tapioca, etc., as they may increase your blood sugar levels.
• Fruits are better to be eaten on empty stomach or before your meal (eg: Mid morning or mid evening). Eating the pulp or the whole fruit is far better than drinking the juice as the fiber is good for you. Avoid juices as they raise your blood sugar level due to loss of its fiber content.
• Incorporate foods like tomato, kiwi, orange, bell peppers, carrots, lentils, wholegrain flour and sunflower seeds which are great immune boosters.
• Also incorporate foods like citrus fruits and colorful vegetables, whole grains, beans because of their antioxidant properties and are the best brain foods.
• The amount and type of oil used is very important. Do not consume more than 3-4 tsp oil/person/day. A blend of oil is preferred than single oil. For eg: sunflower oil, safflower oil, corn oil, soybean oil, cottonseed oil can be used in a combination with olive oil, mustard oil, groundnut oil, rice bran oil.
• Sugar, honey and jaggery to be avoided.
• Restrict your tea/coffee intake to not more than 1-2 cups/day
• Roasting, grilling, baking, steaming, boiling, stewing should be used as cooking methods instead of deep-frying so as to reduce the oil consumption.
• Consume low fat non-vegetarian foods like egg whites, fish, lean portions of chicken instead of red meats (mutton, beef, and pork), organ meats (liver, kidney, heart, and brain), egg yolk [high in saturated fats & cholesterol].
• Gravies prepared in onion, tomatoes or palak base are recommended over coconut & groundnut gravies to reduce the fat content of the diet.
• Hydrate yourself with 1.5-2 liters/day of water. BEWARE! Carbonated beverages, aerated drinks and caffeine-rich beverages cause water-loss from your body.
• Start your day with a well nourishing breakfast. Do not skip this important meal of the day. Eat at regular intervals of 31/2 –4 hours.
• Take at least 15-20 minutes to complete your meal. Keep a gap of minimum 1-1 ½ hour between dinner and bedtime.
• Have a positive attitude towards life!! Yoga and meditation help to reduce stress.
• Keep yourself away from vices- alcohol, smoking, etc.
• Read nutrition labels carefully for salt, fat, etc., while purchasing ready to eat foods.
• Regular exercise reduces body fat & increases muscle mass, lowers blood pressure, blood sugar, cholesterol, & improves feeling of well being.
• Maintain a food dairy to keep a track of what you are eating. This will help you in eliminating or cutting down on foods that are altering your diet plan.
For a personalized diet plan kindly visit: http://www.healthizen.com/health-dietplanner.aspx