Shiv Shankar Rai

Something to think about on priority.

Year-End Health Check: Are You Skipping the Most Important Test? Before the new year begins, ask yourself: Did you miss the most ignored health test of all?

Here’s a list of high-fiber foods that are healthy, filling, and can help with blood sugar control too (especially important for you if you have diabetes):

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Whole Grains & Millets

Oats (steel-cut or rolled, not instant)

Brown rice

Barley

Quinoa

Whole wheat roti

Millets: ragi, jowar, bajra, foxtail millet, barnyard millet

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Legumes & Pulses

Black chana (whole or sprouted)

Masoor dal (red lentils)

Moong dal (whole green or split)

Rajma (kidney beans)

Chole (chickpeas)

Horse gram (kulthi)

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Vegetables

Green leafy vegetables (spinach, methi, kale, amaranth)

Broccoli

Cauliflower

Beans (French beans, cluster beans)

Bottle gourd, ridge gourd

Carrots

Pumpkin

Ladyfinger (okra)

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Fruits (low GI options for diabetes)

Guava

Apple (with skin)

Pear

Berries (strawberry, blueberry)

Papaya

Orange (Avoid fruit juices; eat whole fruits for fiber.)

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Nuts & Seeds

Almonds

Walnuts

Chia seeds

Flaxseeds

Sunflower seeds

Pumpkin seeds

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💡 Tip for maximum benefit:

Aim for 25–35g fiber daily

Drink enough water to avoid constipation.

Combine soluble fiber (oats, fruits) with insoluble fiber (vegetables, whole grains) for better digestion and sugar control

7-Day Cholesterol & Diabetes-Friendly Meal Plan

(Portions should match your calorie needs — usually 3 main meals + 2 snacks/day)

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Day 1

Morning (on waking) – Warm water with 1 tsp flax seeds (soaked overnight)
Breakfast – Oats porridge with skim milk + chopped apple + cinnamon powder
Mid-morning snack – 5 almonds + 2 walnuts
Lunch – 1 medium bowl brown rice + moong dal + stir-fried spinach + cucumber salad
Evening – Green tea + roasted chana
Dinner – 1–2 multigrain rotis + grilled fish / boiled chicken + sauteed broccoli & beans

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Day 2

Morning – Warm lemon water
Breakfast – Vegetable upma (rava or broken wheat) + sprouts salad
Mid-morning snack – 1 guava
Lunch – 1 chapati + tur dal + bottle gourd sabzi + salad
Evening – Buttermilk + 10 soaked peanuts
Dinner – 1 multigrain roti + palak paneer (low oil) + roasted cauliflower

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Day 3

Morning – 1 tsp chia seeds in warm water
Breakfast – Besan chilla with spinach + tomato chutney
Mid-morning snack – 1 pear
Lunch – 1 bowl millet khichdi + vegetable raita
Evening – Herbal tea + 5 almonds + 2 walnuts
Dinner – Grilled chicken / baked fish + stir-fried zucchini & carrots

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Day 4

Morning – Methi seeds (1 tsp soaked overnight)
Breakfast – Moong dal cheela + mint chutney
Mid-morning snack – Papaya (small bowl)
Lunch – 1 chapati + rajma + cabbage stir fry + salad
Evening – Green tea + roasted sunflower & pumpkin seeds (1 tbsp)
Dinner – 1–2 chapatis + lauki chana dal + sauteed okra

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Day 5

Morning – Warm water + cinnamon powder
Breakfast – Poha with peas & peanuts (small quantity)
Mid-morning snack – 1 kiwi
Lunch – Brown rice + sambhar + carrot-beans poriyal
Evening – Buttermilk + roasted chana
Dinner – 1 multigrain roti + methi chicken / soya chunks curry + stir-fried beans

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Day 6

Morning – Warm lemon water with pinch of turmeric
Breakfast – Vegetable dalia + coriander chutney
Mid-morning snack – 1 apple
Lunch – 1 chapati + masoor dal + snake gourd sabzi + salad
Evening – Herbal tea + 5 almonds + 2 walnuts
Dinner – Grilled fish / boiled chicken + sauteed spinach & mushrooms

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Day 7

Morning – Methi + flax seed water (1 tsp each, soaked)
Breakfast – Idli (2 small) + sambhar + chutney (no coconut)
Mid-morning snack – 1 small guava
Lunch – Millet roti + moong dal + bhindi masala + cucumber salad
Evening – Green tea + roasted pumpkin seeds
Dinner – Vegetable soup + grilled paneer / chicken + stir-fried capsicum & beans

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💡 Extra Tips:

Cook with mustard oil, olive oil, or rice bran oil (limit to 3–4 tsp/day).

Avoid ghee, butter, cream except in very small amounts.

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