-----DIABETES DIET ---- 60 : 20 : 20 --- Carbs : Fats : Proteins -----

Diabetes diet for Indians should have the ratio of 60:20:20 for carbs, fats and proteins.
"Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively."
Should "have at least two seasonal fruits and three vegetables in a diet plan."

•  Drink tomato juice with salt and pepper every morning on an empty stomach.
•  Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.
•  Whole grains, oats, channa atta, millets and other high fibre foods should be included in the meals. 
• Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.
• High fibre vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included in one's diet. 
• Pulses are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods. 
• Good fats such as Omega-3 and monounsaturated fats (MUFA) should be consumed as they are good for the body.
• Natural sources for these are canola oil, flax seed oil, fatty fish and nuts. These are also low in cholesterol and are trans fat free.
• Fruits high in fibre such as papaya, apple, orange, pear and guava should be consumed. Mangoes, bananas, and grapes contain high sugar; therefore these fruits should be consumed lesser than the others.
• Small frequent meals: A large meal gives rise to higher blood sugar in one's body, therefore it is essential to take small frequent meals to prevent both higher and very low blood sugar values and keep them constant. Small in between snacks can be dhokla, fruit, high fibre cookies, butter milk, yogurt, upma/poha with vegetables etc.                                                                                                                          A person with diabetes should follow a diet which is low in carbohydrates, high in fibre and contains adequate amounts of proteins, vitamins and minerals; and avoid fatty foods and sweets. He/she should also take frequent small meals (5 meals pattern).

•  In non-vegetarian diet, seafood and chicken can be taken rather than red meat as red meat contains higher amount of saturated fats. Also, patients with high cholesterol should avoid egg yolk and red meat.

TABLETS

Saridon

Contains 135 mg of propyphenazone, 260 mg of paracetamol and 55 mg of caffeine

--Mild to severe headaches
--Toothache,
--Rheumatic pain,
--Fever associated with colds and flu.

Ibuprofen

• For  fever (including postimmunisation fever), mild-to-moderate pain (including pain relief after surgery), painful menstruation, osteoarthritis, dental pain, headaches and pain from kidney stones.
• Relieve pain and REDUCE SWELLING by inhibiting the body's INFLAMMATORY response

Cetirizine 

• For the relief of symptoms of hay fever (seasonal allergic rhinitis) and allergies such as dust or pet allergies (perennial allergic rhinitis), such as sneezing, itchy, runny and blocked nose, red and watery eyes.
• For the relief of swelling, redness and itchiness of the skin (symptoms of chronic idiopathic urticaria, which is also known as chronic nettle rash).

Lowering your Blood Pressure

1. Cut the salt: 
--No more than 2,000 mg of sodium or five grams of salt — the equivalent of one tea spoon — per day.
--Common Source of Excessive salt-- Processed and packaged foods, fast foods, and canned foods

2. Eat potassium: 

This mineral helps lower blood pressure.
 The recommended daily intake for adults is 3,510 mg.
 Potassium-rich foods include: beans and peas (approximately 1,300 mg of potassium per 100 g),
 nuts (approximately 600 mg/100 g),
 vegetables such as spinach, cabbage
 and fruits such as bananas, papayas and dates (approximately 300 mg/100 g).

3. Modify your diet: 
Eat at least five servings of fruits and vegetables for fibre and reduce processed foods in your diet.
Avoid salty food like sauces, pickles, chips etc. Fruits and vegetables are low in sodium and high in potassium which helps in lowering blood pressure.
Reduce fatty and fried food, especially saturated fats/transfats and replace them with polyunsaturated fats.

4. Check your weight: 
Blood pressure tends to increase as weight does. E
Fortunately, it's also true that BP tends to drop as weight does.
For optimum health, an adult should maintain a Body Mass Index (BMI)

5. Exercise: 
Getting enough sleep, deep breathing, meditation, yoga, and exercising for at least 30 minutes daily can help reduce stress.
Examples of moderate activities are brisk walking, cycling, gardening and housework.

6. Limit alcohol: 
Not only does too much alcohol raise blood pressure, repeated excess drinking can lead to long-term BP increases.
It is important to limit your alcohol intake.

Importance Of IRON in BLOOD

• Your "iron level" is checked before each blood donation to determine if it is safe for you to give blood.
•  Iron is not made in the body and must be absorbed from what you eat.
•  The adult minimum daily requirement of iron is 1.8 mg.
•  Foods high in vitamin C also are recommended because vitamin C helps your body absorb iron. 
• Breastfeeding increases iron requirements by about 0.5 to 1 mg a day.

Meat and Poultry:

• Lamb
• Chicken
• Turkey
• Liver (except fish liver)

Seafood

• Fish
• Mussels
• Shellfish

Vegetables

• Greens, all kinds
• Broccoli
• Sweet Peas
• Brussel Sprouts
• Bean Sprouts
• Tomatoes
• Lima Beans
• Potatoes
• Green Beans
• Corn
• Cabbage

Others

• Jaggery(Bellam in telugu)
• Kismiss
• Dates

Impact of Blood Pressure Ranges

• 90 over 60 (90/60) or less: You may have Low blood pressure. More on low blood pressure.

• More than 90 over 60 (90/60) and less than 120 over 80 (120/80): Your blood pressure reading is Ideal and healthy. Follow a healthy lifestyle to keep it at this level.

• More than 120 over 80 and less than 140 over 90 (120/80-140/90): You have a Normal blood pressure reading but it is a little higher than it should be, and you should try to lower it. Make healthy changes to your lifestyle.

• 140 over 90 (140/90) or higher (over a number of weeks): You may have High blood pressure (hypertension). Change your lifestyle - see your doctor or nurse and take any medicines they may give you. More on high blood pressure

Age 20+	Target Blood Sugar Levels for Diabetes
Fasting	< 100
Before Meal	70-130
After Meal(1-2 hrs)	< 180
Before Exercise	100 (if taking Insulin)
Bedtime	100-140

Example : HRA Exemption Calculation

Sunitha earns a basic salary of Rs 40,000 per month and rents an apartment in Delhi for Rs 20,000 per month (hence eligible for a 50% of the basic pay for HRA exemption). The actual HRA she receives is Rs 25,000.

These values are considered to find out her HRA tax exemption:

a. Actual HRA received, i.e. Rs 25,000,

b. 50% of the basic salary, i.e. Rs 20,000, and

c. Excess of rent paid over 10% of salary, i.e. Rs 20,000 – Rs 4,000 = Rs 16,000

The value considered for her actual HRA exemption will be the least value of the above figures. Hence, the net taxable HRA for Sunitha will be Rs. 25,000 – 16,000 (available HRA deduction) = Rs. 9,000.

Daily Intake of PROTEINS, CALCIUM,CARBOHYDRATES & FIBRE

DAILY INTAKE NUTRIENTS SUMMARY

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Proteins :
----------
Babies need about 10 grams a day.
School-age kids need 19-34 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.

Carbohydrates :
---------------
The average 1,800-calorie diet should contain between 210 and 290 grams of carbohydrates each day, which is equal to 45 to 65 per cent of your daily calories. 
--225 to 325 grams of carbohydrates each day if you normally consume around 2,000 calories

Fibre :
-------
Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine.

Calcium :
---------
1-3 years: 700 milligrams daily
4-8 years: 1,000 milligrams daily
9-18 years: 1,300 milligrams daily
19-50 years: 1,000 milligrams daily
51-70 years: 1,200 milligrams daily for women; 1,000 milligrams daily for men
71 and older: 1,200 milligrams daily