Please advise me on a diet and an exercise routine as I have diabetes at 22. Kindly help.

Q. What is the best diet and exercise routine for diabetes at 22?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Sep 30, 2023

Hello doctor,

I have recently been diagnosed with diabetes at 22, so please advise me on what foods to consume and avoid and supply me with a diet list. Additionally, I have digestive issues, so please keep this in mind while creating a diet chart for me and tell me my exercise schedule. Kindly help.



Welcome to

I read your query and can understand your concern.

I provide you with a diet plan. Try to adhere to this.

  1. Early morning - Light black tea without sugar

  2. Breakfast - Cooked oatmeal or cooked dalia with vegetables

  3. Mid-morning - Whole fruits

  4. Lunch - Rice, one bowl of handmade roti, two, dhal - half bowl of vegetable curry, lean chicken freshwater fish or paneer curry salad with cucumber half bowl, sour curd one cup

  5. Evening snacks - Chicken stew with less amount of salt, one bowl, egg white, two pc / puffed rice with cucumber

  6. Dinner - Roti or rice, one cup, stewed vegetables.

Below are some alternative foods.

Try to avoid more salty foods. Pineapple helped digestion. Flaxseed is very good for you. Sprinkle over any foods and take. Sleep for at least eight hours. Light-free hand exercise or regular morning walks are good exercises for diabetes.

I hope I have answered your question.

Let me know if I can assist you further.


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