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Diet Chart For Diabetic Patient In Tamil

Cardiac And Diabetic Meal Plans

Cardiac And Diabetic Meal Plans

If you have diabetes, you are twice as likely to have a heart attack or stroke than someone who does not, according to the American Diabetes Association. Eating right not only helps you manage your blood sugar but also helps lower cholesterol and blood pressure. A cardiac and diabetic diet encourages you to eat more fresh, whole foods and less saturated fat and sodium. Consult a doctor before making any dietary changes. Video of the Day A cardiac and diabetic meal plan incorporates the diet basics for both diabetes and heart health. That means continuing to control your carb intake by eating the same amount of carbs at each meal as determined by your dietitian or doctor to manage blood sugar. If you don't know your meal carb needs, the ADA suggests starting at 45 to 60 grams. In addition, to improve heart health, eat more nutrient-rich foods such as fruits, vegetables, whole grains, low-fat dairy, poultry, fish and nuts, while limiting foods high in calories and sodium that offer very little nutrition, such as soda, cake and fast food. Limit sodium to less than 2,300 milligrams a day, or 1,500 milligrams if you have high blood pressure. What to Eat for Breakfast Make whole grains a priority at breakfast. Whole grains, as well as fruits and vegetables, are a good source of fiber, and getting more fiber in your diet helps with blood sugar control and lowers your risk of heart disease. A heart-healthy diabetic breakfast might include 1/2 cup of cooked oatmeal topped with a small banana and served with a 6-ounce container of sugar-free yogurt. Or try a toasted whole-wheat English muffin topped with 2 teaspoons of peanut butter and an apple. Keeping It Heart-Healthy at Lunch The American Heart Association recommends you eat at least two servings of fish a week. The omega-3 f Continue reading >>

Meal Planning For Pregnant Women With Diabetes

Meal Planning For Pregnant Women With Diabetes

Your meal plan for diabetes needs to be modified when you are pregnant. The total calories you need are based on your prepregnancy weight, age, activity level, and whether you are carrying more than one baby. Dieting to lose weight during pregnancy is not recommended, because you may not receive enough nourishment for you and your baby, and it may increase your risk for premature delivery. Follow these guidelines for your meal plan during pregnancy. Carbohydrate Inadequate carbohydrate intake can result in low blood sugar (hypoglycemia) for women taking insulin and in ketone production for women who have gestational diabetes. Excessive carbohydrate intake can result in elevated blood sugar levels. Make sure your meal plan contains: Complex carbohydrate, especially foods high in fiber, such as oatmeal, brown rice, bran cereal, whole wheat bread, whole wheat pasta, and beans. Fresh fruits. Milk. Fresh or frozen vegetables. Limit these carbohydrate foods in your diet: Refined sugar and foods with a high content of refined sugars (sweets) Refined starches, such as highly processed breakfast cereals, instant potatoes, instant rice, or instant noodles Fruit juice Protein If your kidney function is impaired, your protein allowance may be lowered. Fat Monounsaturated fats and omega-3 fats, rather than saturated fats, should continue to be the primary source of fat in your diet. Fiber Get enough fiber each day. Fiber can help stabilize your blood sugar levels and relieve constipation, which is common during pregnancy. Most people get far more sodium than they need. Talk to your doctor about how much sodium you should eat. Vitamins and minerals Take a prenatal vitamin with folic acid and iron to meet your body's increased need for these micronutrients. Folic acid is needed for th Continue reading >>

Diet Tips For People With Diabetes And Kidney Disease

Diet Tips For People With Diabetes And Kidney Disease

Diet is one of the most important treatments in managing diabetes and kidney disease. If you’ve been diagnosed with kidney disease as a result of diabetes, you’ll need to work with a dietitian to create an eating plan that’s right for you. This plan will help manage your blood glucose levels and reduce the amount of waste and fluid your kidneys process. Which nutrients do I need to regulate? Your dietitian will give you nutritional guidelines that tell you how much protein, fat and carbohydrate you can eat, as well as how much potassium, phosphorus and sodium you can have each day. Because your diet needs to be lower in these minerals, you’ll limit or avoid certain foods, while planning your meals. Portion control is also important. Talk to your dietitian regarding tips for accurately measuring a serving size. What may be measured as one serving on a regular diet may count as three servings on the kidney diet. Your doctor and dietitian will also recommend you eat meals and snacks of the same size and calorie/carbohydrate content at certain times of the day to keep your blood glucose at an even level. .It’s important to check blood glucose levels often and share the results with your doctor. What can I eat? Below is an example of food choices that are usually recommended on a typical renal diabetic diet. This list is based on sodium, potassium, phosphorus and high sugar content of foods included. Ask your dietitian if you can have any of these listed foods and make sure you know what the recommended serving size should be. Carbohydrate Foods Milk and nondairy Recommended Avoid Skim or fat-free milk, non-dairy creamer, plain yogurt, sugar-free yogurt, sugar-free pudding, sugar-free ice cream, sugar-free nondairy frozen desserts* *Portions of dairy products are o Continue reading >>

Have Diabetes? 7 Tips For A Healthy Pregnancy

Have Diabetes? 7 Tips For A Healthy Pregnancy

Dealing with disease and pregnancy Pregnancy is full of challenges—and even more so if you have type 1 or type 2 diabetes. So how do you handle a demanding disease and pregnancy? It may not be as hard as you think, says Cheryl Alkon, author of Balancing Pregnancy With Pre-Existing Diabetes. But you do need a plan. Before starting a family, check out these 7 tips that can help you ace diabetes management and have a healthy pregnancy. Get your blood sugar under control If you're thinking about getting pregnant, you need to kick bad habits (like smoking), lose weight (if you're overweight), and take prenatal vitamins. You can add one more item to the list if you have diabetes: Get your blood sugar under control. If your blood sugar levels are too high or too low, you may have a tough time getting pregnant. "In that case, your body may recognize that it's not a hospitable place for a pregnancy," says Alkon. Women with type 2 diabetes are particularly at risk for polycystic ovary syndrome (PCOS), which can also make it difficult to get pregnant. Medications that stimulate ovulation, such as Clomid and Serophene, can help. Assemble a diabetes team Pregnant women with diabetes could have up to three times as many appointments as women at a lower risk of complications. Find a high-risk obstetrician to monitor your pregnancy and check whether your endocrinologist is willing to work with your ob-gyn. "You want doctors who really know what diabetes is all about," says Alkon. The constant monitoring, ultrasounds, and additional blood sugar tests add up. So "make sure you know the ins and outs of your insurance plan," she adds. Consider going off oral medications Most doctors suggest that pregnant women with type 2 diabetes discontinue oral medications, says Alkon. This is because Continue reading >>

Indian Diet Chart For Diabetics To Reverse Diabetes

Indian Diet Chart For Diabetics To Reverse Diabetes

Diet chart for Diabetic patients is not much different from healthy eating style, we have forget the basics our grandmothers told us, Indian cooking is based on Ayurveda which is a 5,000 year-plus-old Indian health science. I can say if you can go back and think what were you eating 30 / 40 years ago and follow the same you will no more need diabetic diet chart to control or reverse your diabetes. reverse your diabetes Ayuvveda is an ancient science which actually discovered how cooking and the time taken to cook can change the composition of a particular food and its effect on the body. few examples are lycopene in tomatoes, which enhances while cooking can be used by the body more effectively. Tempering onion with hing balances the diuretic properties in onion that makes it good for cough and cold and helps in digestion deep frying onions till they turn brown will only make them loose all their nutrients and even cause acidity. That’s why our grand mothers used to recommend frying onions till they turn translucent. Most of our food practices have been passed down from one generation to the next through the oral tradition. This includes what to eat, how to eat, how much to eat and when to stop eating. Now we are asking some one else who really don't know about all these except our Grandmother, Did you ever wonder why food cooked by Grandmother tastes so well and we feel so good after we eat ? this is because Grandmother knows it all. ​My diet chart contains all Indian recipes because I believe in Indian Food wisdom ​No of varieties Cooking sequence Right ingredients Every recipe have more than 10 ingredients, more ingredients - more nutrition - no to garam masala please. Just rewind back to 1970's or 80's and study what were you eating and include them in your fo Continue reading >>

Top Diabetic Diet Tips For Indians

Top Diabetic Diet Tips For Indians

People suffering from diabetes have double the risk of getting a heart attack and developing mental health issues. But the good news is, most cases of type 2 diabetes can be reversed. Taking steps to control your diabetes does not mean to live in deprivation, it rather means eating in moderation and maintaining the right balance. Here we bring to you some diet tips which will not leave you hungry or deprived. Nutrition No matter whether you are a diabetic or not, the nutrition needed by your body is same as for any other normal person (without diabetes). So, you don't need to consume anything special, though you need to take care of the number of calories you intake. Your choice of food matters and most importantly the carbohydrates. Lose weight Fortunately, you have more control over your health than you think. By eating healthy, doing some physical activity and losing weight you can control your diabetes and even reverse it in some cases. By losing just 5 to 10 per cent of your weight, you can lower your blood sugar level, lower blood pressure and lower cholesterol. Also, losing weight and eating healthy will have a profound effect on your energy, mood and sense of well-being. So even if you already developed diabetes it's not too late to make positive changes. Diabetic diet for Indians The per day calorie intake should be between 1500 to 1800 calories. A diabetic diet should have at least three vegetables and two fruits each day. Avoid consuming dry fruits Dry fruits seem like a healthy snacking option but for diabetic people it's not really the case. The fructose in dry fruits may spike your sugar level. So, try having fresh fruits instead of dry fruits. Some home remedies to control diabetes Green tea: This tea is unfermented and hence has high polyphenol content, Continue reading >>

For Diabetics, Here Is Some Food For Thought

For Diabetics, Here Is Some Food For Thought

For diabetics, here is some food for thought For diabetics, here is some food for thought CHENNAI: If you have been told to watch what you put in your mouth, you have probably heard of a Glycaemic Index too. GI, as it is more commonly known, is a scientifically proven way of ranking carbohydrate content in foods, also in calculating how fast a particular food triggers rise in blood glucose levels. For those already deeply involved with diabetes, being aware of the GI of food is a certain bonus, preventing blood glucose levels from peaking inordinately. Acute exacerbation, when the blood sugar levels peak often, will lead to long term complications. In fact, high GI foods can cause obesity and cardio-vascular disease in the long run, V.Balaji, diabetologist, Dr.V.Seshiah Diabetes Care and Research Institute, says. If the aim is to control the peaking, and have a normal HbA1c count, believed by experts to be the most reliable way of monitoring blood sugar levels. Clearly, foods that have a high GI level will cause rapid rise in blood sugar level and likewise, foods with a low GI level will slow down the blood sugar level, says Preetaish Kaul, a doctor who is also a writer with health magazine Heal India. He points out that low GI foods are key in making a person feel full, lowering insulin levels, reducing the bad cholesterol and increasing good cholesterol in the body. Low GI foods, with a count under 55, are favourable for diabetics. They include baked beans, pasta, lentils, low fat yoghurt. Medium GI foods, with a count between 55 and 70, are still acceptable and include basmati rice, sweet corn, pineapple, rolled oats, Dr. Kaul says in an article. What diabetics are asked to eat sparingly are high GI foods, with a count of 70 and above, that include breads, potatoes, Continue reading >>

Type 2 Diabetes Diet Plan: List Of Foods To Eat And Avoid

Type 2 Diabetes Diet Plan: List Of Foods To Eat And Avoid

Currently, there are nine drug classes of oral diabetes medications approved for the treatment of type 2 diabetes. Sulfonylureas, for example, glimepiride (Amaryl) and glipizide (Glucotrol, Glucotrol XL) Meglitinides, for example, nateglinide (Starlix) and repaglinide (Prandin) Thiazolidinediones, for example, pioglitazone (Actos) DPP-4 inhibitors, for example, sitagliptin (Januvia) and linagliptin (Tradjenta) What types of foods are recommended for a type 2 diabetes meal plan? A diabetes meal plan can follow a number of different patterns and have a variable ratio of fats, proteins, and carbohydrates. The carbohydrates consumed should be low glycemic load and come primarily from vegetables. The fat and proteins consumed should primarily come from plant sources. What type of carbohydrates are recommended for a type 2 diabetic diet plan? Carbohydrates (carbs) are the primary food that raises blood sugar. Glycemic index and glycemic load are scientific terms used to measure the impact of a carbohydrate on blood sugar. Foods with low glycemic load (index) raise blood sugar modestly and thus are better choices for people with diabetes. The main factors that determine a food's (or meal's) glycemic load are the amount of fiber, fat, and protein it contains. The difference between glycemic index and glycemic load is that glycemic index is a standardized measurement and glycemic load accounts for a real-life portion size. For example, the glycemic index of a bowl of peas is 68 (per 100 grams) but its glycemic load is just 16 (lower the better). If you just referred to the glycemic index, you'd think peas were a bad choice, but in reality, you wouldn't eat 100 grams of peas. With a normal portion size, peas have a healthy glycemic load as well as being an excellent source of pro Continue reading >>

Diet Plans For Diabetes, Hypertension & Cardiovascular Disease

Diet Plans For Diabetes, Hypertension & Cardiovascular Disease

Health Disease & Conditions Diet Diet - Cardiovascular diseases Diet Plans for Diabetes, Hypertension & Cardiovascular disease Food plays and important role in the treatment of specific diseases likediabetes, hypertension, cardiovascular diseases etc. The diet should be balancedand within the permissible calorie limits. Food Should be distributed into smallfrequent feeds. The days requirement should be well distributed between thedifferent meals. Skipping a meal or fasting is not really advisable. As far as possible, the patient should maintain ideal body weight.Considering the height, weight, activity, age and sex of the individual the dayscalorie requirement can be calculated. Of the total calories 55-65% should comefrom CHO's 15-20% from protein and the remaining 15-20% from fats. Different cereals contain almost the same amount of CHO and so the quantity of cereal consumed should be noted rather than the type consumed. Whole grain cereals are better, preferred for their fibre content and satiety value. Rice Gruel if consumed, should be done so by discarding the rice water, and adding hot water. When consuming wheat porridge, it is better to have it with pulses than using coconut milk in it. Include whole pulses in the diet, soya products help to reduce cholesterol. Sprouted pulses are more nutrious. Fish can be included in the diet, in the curry form. Fried fish is the best avoided. Shell fishes like prawns, lobsters etc should be avoided. Poultry (Without Skin) can be used occasionally. Beef, Pork, mutton, liver etc should be avoided by cardiac patients. Trim off Excess fat (if any) before cooking. Egg yolk has to be avoided by individuals with hyperlipidemia. Milk and its products need not to be used more than 400 ml/ day. Use skimmed milk whenever possible, othe Continue reading >>

Top 10 Diet Tips For Diabetes Control

Top 10 Diet Tips For Diabetes Control

Diabetes control through foods is highly necessary to live risk-free life. Firstly, know what to eat and what not to eat for diabetes control and cure. Eating right and healthy foods for diabetes will control health risks and helps for cure. Heres top 10 diet tips for diabetes control suggested by diabetologists (Diabetes doctors). These tips also help to prevent diabetes in the earlier stage. Fibre rich foods are more beneficial for diabetes control. Eat these fibre rich foods such as multi-grains, oats, leafy greens, mushrooms, beans, cauliflower, peas and cabbage etc. Soak 2 tsp of methi seeds or Fenugreek seeds (Venthayam in Tamil) in 100 ml of water. Eat it in the morning along with water. It excellently control diabetes. Tomatoes naturally helps to fight for diabetes disease. Drink cup of fresh tomato juice with a pinch of salt and pepper. Drinking it in the empty stomach adds more health benefits. Almonds (Badam) rich in proteins and other essential nutrients helps to live healthy. Soak 4-5 almonds in a cup of water for overnight. Intake it in the morning along with water. It greatly helps to control diabetes. Buttermilk which is free from fats is one of the healthy drinks especially for diabetes control. Drink a cup of buttermilk with pinch of salt and pepper after your lunch. Also, intake more healthy fluids such as coconut milk, fruits juices (without sugars). Calcium and protein rich cows milk helps to control diabetes and blood sugar . Drink warm milk with very less or without sugar both morning and evening. It only control diabetes but also prevents bone diseases. Can diabetics eat all the fruit they want? Diabetic people can intake fibre rich fruits such as apple, orange, papaya, guava and pears. As other fruits like mango, banana, grapes are high in suga Continue reading >>

Diet Dos And Don'ts For Diabetics!

Diet Dos And Don'ts For Diabetics!

Home > Get Ahead > Living > Health his is the concluding part of a two-part series on diet tips for the diabetics, by dietitians Priya Khanna and Seema Tarneja: Part I: Diabetics, heed these diet tips! Diabetes mellitus is a chronic metabolic disorder in which the body fails to convert sugars, starches and other foods into energy. Many of the foods you eat are normally converted into a type of sugar called glucose during digestion. The bloodstream then carries glucose through the body. The hormone, insulin, then turns glucose into quick energy or is stored for futher use. In diabetic people, the body either does not make enough insulin or it cannot use the insulin correctly. This is why too much glucose builds in the bloodstream. There are two major types of diabetes: 1. Type 1 This is popularly known as Juvenile Onset Diabetes. Here, the body produces little or no insulin. It occurs most often in childhood or in the teens and could be inherited. People with this type of diabetes need daily injections of insulin. They must balance their daily intake of food and activites carefully with their insulin shots to stay alive. 2. Type 2 Also known as Adult Onset Diabetes, this occurs around 35 to 40 years. The more common of the two types, it accounts for about 80 per cent of the diabetics. Here, though the pancreas produce adequate insulin, body cells show reduced sensitivity towards it. Type 2 diabetes is usually triggered by obesity. The best way to fight it is by weight loss, exercise and dietary control. Sometimes, oral medication or insulin injections are also needed. ~ Symptoms of diabetes Here are a few: Extreme thirst and hunger Frequent urination Sores or bruises that heal slowly Dry, itchy skin Unexplained weight loss Unusual tiredness or drowsiness Tingling or numb Continue reading >>

Tamil Diet Plan For Weight Loss | 1200 Calories Tamil Diet Plan

Tamil Diet Plan For Weight Loss | 1200 Calories Tamil Diet Plan

Tamil Diet Plan for Weight Loss When it comes to weight loss tongue taste matters most. For example if you are Gujaratiand only eat traditional food then no one can burden you by providing other diet plan rather than giving Gujaratidiet planfor weight loss. Same thing is applied for tamilian people who want to lose weight. But sometimes people find it difficult to follow the harsh diet plans which are provided by the gym experts or nutritionists. So for them we are going to share the free 1200 Tamil diet chart for weight loss with which one can complete the resolution by eating traditional tamilian food. Benefits of Engaging with Traditional Diet Plans for Weight Loss Now the main question arises that how traditional diet charts for weight loss are beneficial. Dont worry well let you know how. The common benefit of traditional diet plan for weight loss is that they are trustworthy and people are well aware of them. One can lose weight by maintaining the proper tongue taste. Tamil diet plan for weight loss 1200 calories Here is the diet plan for Weight loss of Tamil for those who want to lose weight by eating their traditional food. For vegetarian people we have vegetarian diet plan for weight loss . Some Additional and Beneficial Tips to Lose Weight With Tamilian Diet Plan In order to get best result one should have to remember the below mentioned tips to get best results by eating 1200 calories tamilian diet to lose weight. Skipping your meals is not a good thing. You will end up and at the next meal you will eat more instead of losing the weight. There will be increase in the weight when thinking about the food all the time. At 3 hours interval you must keep your food. After consuming your lunch and dinner you must walk for 10-15 minutes. This will be helpful in losi Continue reading >>

Best Diet For Diabetes: Vegetarian And Non Vegetarian

Best Diet For Diabetes: Vegetarian And Non Vegetarian

Don’t you denounce sugar and rice as soon as your sugar levels shoot up? However, diet for diabetes is much more than restricting sugar and rice. You may still crave for ice creams, chocolates, pizza or burger, but diabetes must be making you think that all this food items are completely taken away from your list for life long, am I right? However, if you are following a proper well balanced diet for 6 days a week, you can easily treat yourself for 1 day. Yes, you heard it right; you can eat one meal of your choice. The same follows even for the non-vegetarians In this article, I’ll be sharing 2 sample menus with you, one for vegetarians and the other for non-vegetarians. These are the generalized balanced diet for diabetes, sugar peasant, which will help you maintain the diabetes normal range without fearing of any side effects. We will help to prepare a diet chart for sugar control. Best Diet for Diabetes – Vegetarian Menu(Non-veg for diabetes) Consuming non veg for diabetes is considered harmful, but minimal amounts can be eaten as shown in the following diabetic diet chart. 1. Early Morning 1 tsp. of methi seeds (soaked overnight, gulp the seeds with water) (You can take one fenugreek capsule per day as an alternative) 2. Breakfast 1 glass buttermilk + 1 bowl Oats/Broken wheat (daliya) 3. Mid-morning 1 fruit (As per the list given below). Make sure you are eating fruits properly. 4. Lunch 1 whole cucumber + 1 onion + 1 Chapatti (No ghee) + 1 cup vegetables (As per the list given) + 1 cup dal (less oil) + ½ cup brown rice 5.Afternoon (2 hours post lunch) 1 cup green tea + 1 tsp. flaxseeds roasted and grinded (Omega 3, 6, 9 veg capsules can be used as an alternative) 6. Evening snack 4 almonds + 2 walnuts + 1 bowl of boiled sprouts 7.Dinner (Before 8pm) 1 cup b Continue reading >>

11 Ways To Gain Weight If You Have Diabetes

11 Ways To Gain Weight If You Have Diabetes

Although diabetes is often associated with being overweight, especially type 2 diabetes, it’s a myth that everyone with diabetes has a high body mass index (BMI). Some people have trouble gaining weight. In fact, unexplained or unintentional weight loss can be a symptom of undiagnosed diabetes. Issues with weight management center around insulin, a hormone produced by your pancreas. People with diabetes are unable to use or produce enough insulin to transport excess sugar out of their blood and into their cells, where it can be used as energy. This can cause your body to burn its existing fat stores and muscle tissue in order to supply your cells with energy. If your sugar levels are constantly in flux, your body will continue to chip away at its fat stores, resulting in weight loss. Diabetes food plans are often geared toward helping people lose, rather than gain, weight. This can make it harder to figure out how to gain weight in a healthy way. Before trying the tips below, talk with your doctor or dietician. They can help you set the right diet and exercise goals for you, as well as answer any questions you may have. There are many apps available to help you manage your condition and make the right food choices. Look for apps that help you track blood sugar and BMI. Some options include: GlucOracle: This glucose forecasting app uses crowdsourcing to analyze the estimated amount of carbohydrates, protein, fat, calories, and fiber in each meal. It also predicts what your glucose level will be after eating. SuperTracker: This app helps you gain weight by providing comprehensive nutritional information on over 8,000 food items. It also tracks your nutritional targets, diet, and activity levels against your goals. If these don’t appeal to you, we’ve also rounded up Continue reading >>

South Indian Diabetic Diet Plan

South Indian Diabetic Diet Plan

South Indian diet is meant for the people of 5 states – Telangana, Andhra Pradesh, Tamilnadu, Kerala, and Karnataka and one Union Territory – Pondicherry. People having diabetes need to be more cautious with their diet plan especially south Indians because rice is the staple food for them. So, it is important to have a personal meal plan that can help you to control the calories intake with right amounts of carbohydrates, proteins and fats. By planning your diet in a proper way, you can not only keep the blood sugar levels under control but also enjoy different varieties of south Indian regional flavors. Meal Pattern for the Traditional South Indian Client with Diabetes Type 2 Meal Typical Total Calories : 3585 CHO : 525 gm (59%) Protein : 128 gm (14%) Fat : 107 gm (27%) Modified Total Calories : 1905 CHO : 269 gm (55%) Protein : 88 gm (18%) Fat : 58 gm (27%) Breakfast 7:30 A.M. -1 cup coffee with whole milk 3 Idlis OR -1 plate of Upma -2 tbsp. of coconut chutney -1 cup of coffee with 1/2 cup fat free or 1% milk -2 Slices of whole wheat or multi grain bread toast -2 tsp. of Margarine OR -2 small Idlis OR -1 cup of cracked wheat upma with 2 Tbsp. of tomato/veg or dhal Chutney Snack 10:30 A.M None -1 Fresh fruit (a small apple) -1Cup diluted buttermilk (1/2 cup low fat yogurt and 1/2 cup water) Lunch 12:30 P.M. -3 cups of White rice -1 cup Sambhar -1 cup Rasam -1 cup green plantain curry -1 cup mixed veg. koottu -1 cup curds/whole milk yogurt -1 or 2 fried papadums or potato chips -2 tsp ghee, -Pickles -1 ½ cups of Brown rice OR -2 small rotis with ½ cup of brown rice -1 cup Sambhar or dhal -1 Cup Rasam -1 cup green beans curry -Shredded Carrot Salad with lemon juice -½ cup fat free yogurt -1 small roasted pappad/appalam -2 tsp oil in cooking Afternoon coffee 4 P.M Continue reading >>

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