Diabetes

maQaumaoh
Hindi
These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and
Geography at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and
Consumer Service for Food Stamp Program families. In accordance with Federal law and U.S. Department of Agriculture's policy,
this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or
disability.
For more information call (404) 651-2542.

yah saamaga`I jaaOij-ayaa sToT yauinavaisa-TI ATlaanTa jaaOij-ayaa maoMo iDpaT-maonT Aa^f enqa`aopaolaaojaI enD jaIAaoga`afI ko nyauiT/Sana eD\yaUkoSana fa^r nyau Amaoirkna
p`aojao@T ko ilae ivakisat kI gayaI. ]sako ilae iva<aIya sahayata yaunaa[ToD sToTsa iDpaT-maonT Aa^f ega`Iklcarla fUD enD knjyaumar saiva-sa Wara fUD
sTamp p`aoga`ama maoM Saaimala pirvaaraoM ko ilae dI ga[- hO. foDrla kanaUna evaM yaU esa iDpaT-maonT Aa^f ega`Iklcar kI naIit ko Anausaar yah saMsqaa jaait
rMga raYTIya maUla ilMaga Aayau Qama- rajanaIitk QaarNaaAaoM yaa ApMgata ko AaQaar pr BaodBaava bartnao sao inaiYaw hO.
AiQak jaanakarI ko ilae (404)651-2542 pr sampk- kroM.

Diabetes

maQaumaoh
Diabetes is a disease in which the body does not
produce or properly use insulin.

What is diabetes?

maQaumaoh Da[baITIja, @yaa hO maQaumaoh ek raoga hO ijasamaoM SarIr [nsyauilana pOda nahIM krta Aqavaa ]saka zIk p`kar
sao ]pyaaoga nahIM krta.
Insulin is a hormone that changes sugar, starches and other food into energy
needed for daily life.

[nsyauilana ek hamaao-na hO jaao Sa@kr sTaca- va Anya Baaojana kao dOinak jaIvana ko ilae AavaSyak }jaa- maoM badlata hO.

How is diabetes managed?

maQaumaoh kao iksa p`kar inayain~t ikyaa jaata hO
The management of diabetes has three parts:

maQaumaoh kao inayain~t krnao ko tIna Baaga hOM

Healthy Eating
svasqa #aanaa
Physical Activity
SaarIirk gaitivaiQa
Medication (if needed)
icaik%saa yaid AavaSyak hao
You can help control your blood sugar (also called
blood glucose) and diabetes when you eat healthy, get enough physical activity, and stay at a
healthy weight.
maOM Apnao maQaumaoh pr iksa p`kar inayan~Na kr sakta hU jaba Aap svaasqyap`d #aato hOM pyaa-Pt SaarIirk gaitivaiQa krto hOM AaOr ek svasqa vajana banaayao
r#ato hOM tao Apnao blaD Saugar blaD glaukaoj,a BaI kha jaata hO evaM maQaumaoh kao inayain~t krnao maoM madd kr sakto hOM.

How can I control my diabetes?

A healthy weight also helps you control your blood fats (cholesterol) and lower your blood
pressure.

svasqa vajana Aapkao r@t vasaa kaolaosT/a^la kao inayain~t krnao maoM evaM Aapko r@t daba blaD p`oSar kao kma krnao maoM BaI madd krta hO.
Many people with diabetes also need to take medicine to help control their blood sugar.

maQaumaoh ga`st bahut sao laaogaaoM kao ]nako blaD Saugar kao inayain~t krnao maoM madd ko ilae dvaa[- laonao kI BaI AavaSyakta haotI hO.

Eat Healthy

maOM svasqa Baaojana iksa p`kar kr sakta

hU
Using the Food Guide Pyramid helps you eat a variety of healthy
foods. Variety means eating foods from each of the food groups
every day. When you eat different foods each day, you get the
vitamins and minerals you need.

fUD gaa[D ipraimaD ko p`yaaoga sao Aapkao ivaivaQa p`kar ko svaasqyap`d Baaojana #aanao maoM madd imalatI hO.
vaOivaQya ka matlaba hO p`%yaok fUD ga`up sao hr raoja Baaojana krnaa. jaba Aap p`itidna iBa p`kar ko Baaojana #aato hOM tao Aapkao AavaSyak ivaTaimana va #ainaja
p`aPt haoto hOM.
Here is an example of getting a variety of foods each day.

p`itidna ivaivaQa p`kar ko Baaojana krnao ka ek ]dahrNa inamnailai#at hO

Day 1

Day 2

idvasa 1

idvasa 2

Grains:

tortilla

brown rice

Anaaja

TaoiT-laa

ba`a]na caavala

Fruit:

apple

mango

fla

saoba

Aama

Vegetable:

broccoli

tomatoes

sabjaI

ba`aoka^laI

TmaaTr

Dairy:

milk

yogurt

DoyarI

dUQa

dhI

Protein:

chicken

beans

p`aoTIna

icakna

baInsa

Eat From all the Food Groups

saBaI fUD ga`uPsa sao #arIdnao pkanao va

#aanao ko @yaa svasqa ZMga hOM
Buy whole grain breads and cereals. Some examples are
whole grain breads, bran flakes, brown rice, wholewheat pasta, bulgur and amaranth.

ibanaa iClaka ]taro hue Anaaja sao banaI hu[- ba`OD tqaa Anaaja va dalaoM Aaid #arIdoM.
kuC ]dahrNa hOM ibanaa iClaka ]taro hue Anaaja sao banaI hu[- ba`OD caaOkrBaUsaI ba`a]na
caavala ibanaa iClaka ]tro gaohU ka pasta balgar va Amaranqa.
Eat fewer fried and high-fat starches such as pastries, biscuits or muffins.
tlao hue va ]cca vasaa sTaca- jaOsao ik posT/I ibaskuT yaa maifna kma #aayaoM.
Fresh fruit is the best choice. When buying canned fruit, look for the words, canned in
its own juice.

tajao fla savaao-<ama psand hO jaba iDbbaa band fla #arIdoM tao [na SabdaoM kao AvaSya do#aoM 'Apnao hI rsa maoM iDbbaa baMd'.
Buy smaller pieces of fruit, and drink fruit juices in small amounts.
fla ko CaoTo TukD,oM #arIdoM evaM flaaoM ka rsa qaaoD,I maa~aAaoM maoM pIyaoM.
Eat raw and cooked vegetables with very little fat.
bahut kma vasaa vaalaI kccaI va pkayaI gayaI saibjayaaM #aayaoM.
Use mustard instead of mayonnaise on a sandwich.
saonDivaca pr maayaaonaIsa ko bajaayao sarsaaoMra[- ka p`yaaoga kroM.
Use vegetable cooking oil spray instead of oil, shortening, butter or margarine, or lard
when cooking.

tola kI bajaaya vaoijaTobala kuikMga Aa^yala sp`o ka p`yaaoga kroM #aanaa banaanao maoM ma@#ana kRi~ma ma@#ana maaja-irna yaa cabaI- laaD- ka kma
p`yaaoga kroM.
Cooking techniques that are good for you are: baking, broiling, boiling, stir-frying,

roasting, steaming, stews and grilling. Avoid cooking foods in large amounts of oil.

kuikMga kI tknaIk jaao Aapko ilae AcCI hO saoMknaa ba`a^yala krnaa ]baalanaa isTra[- krnaa BaUnanaa Baap sao pkanaa QaImaI Aaga
pr ]baalanaa AaOr iga`la krnaa. AiQak tola maoM #aanaa pkanao sao bacaoM.
Choose lower fat cuts of meat such as: chicken, turkey. When buying pork, beef and
ham, trim off the extra fat.

kma cabaI- vaalao kTo hue maaMsa ko TukD,aoM kao caunaoM jaOsao icakna TkI-. jaba pa^k- baIf va hOma #arIdoM tao Aitir@t cabaI- kao CaMT doM.
Choose fat free (skim) or low-fat (1%) milk, or dairy foods.
vasaamau@t iskma yaa kma vasaa (1%) ka dUQa Aqavaa DoyarI fUD caunaoM.

Grains, Beans and Starchy

Vegetables

Anaaja baInsa evaM sTaca- yau@t

saibjayaaM @yaa hOM
What are starches or carbohydrates?

Starches are breads, grains, cereal, pasta, beans or starchy

vegetables. Eat some starches/carbohydrates at each meal.
People might tell you not to eat many starches/carbohydrates,
but that is no longer correct advice. Eating starches/carbohydrates is healthy for everyone,
including people with diabetes.

sTaca- yaa kabaao-ha[D/oT\sa @yaa hOM

sTaca- ba`OD maoM danaaoM maoM AnaajaaoM va dalaaoM maoM pasta maoM baInsa maoM Aqavaa sTaca- yau@t saibjayaaoM maoM haota hO. p`%yaok Baaojana maoM kuC sTaca-kabaao-ha[D/oT\sa #aayaoM.
laaoga Aapkao bata sakto hOM ik sTaca-kabaao-ha[D/oT AiQak nahIM #aanao caaihyaoM prntu Aba yah zIk salaah nahIM hO. maQaumaoh vaalao laaogaaoM saiht sTaca-
kabaao-ha[D/oT #aanaa hr iksaI ko ilae zIk hO.

How many starches/carbohydrates do I need each day?

mauJao p`itidna iktnao sTaca-kabaao-ha[D/oT kI AavaSyakta hO 611 saiv-Magsa p`itidna.

611 servings each day

The number of servings you should eat each day depends on:

Aapkao hr raoja iktnaI saiv-Magsa #aanaI caaihyaoM yah inamna baataoM pr inaBa-r krta hO
The calories you need
Aapko ilae AavaSyak kOlaaorIja
Your diabetes plan
Aapko maQaumaoh kI ]pcaar yaaojanaa
Starches give your body
energy, B vitamins, minerals and fiber. Whole grains are healthier because they have more
vitamins, minerals, and fiber. Fiber helps you have regular bowel movements. They also help you
better control your blood sugar.

What do starches and carbohydrates do for my body?

sTaca- AaOr kabaao-ha[D/oT maoro SarIr ko ilae @yaa krto hOM sTaca- Aapko SarIr kao }jaa- baI ivaTaimansa #ainaja evaM fa[bar doto hOM. iClaka yau@t
Anaaja AiQak svaasqyakarI haoto hOM @yaaMoik ]namaoM AiQak ivaTaimansa #ainaja AaOr fa[bar haoto hOM. fa[bar sao Aapkao inayaimat mala %yaaga maoM sahayata imalatI
hO. ]nasao Aapkao ApnaI blaD Saugar ko baohtr inayan~Na maoM BaI madd imalatI hO.

Grains, Beans and Starchy Vegetables, (continued)

Anaaja baInsa evaM sTaca- yau @ t saibjayaaM @yaa hO M

How much is one serving of starch/carbohydrate?

sTaca-kabaao-ha[D/oT kI ek saiv-Maga maoM iktnaI maa~a haotI hO
1 slice of bread
1 ba`OD slaa[sa
1 small potato, casaba or plantain
1 CaoTa AalaU ksaabaa yaa PlaonaTona
cup cooked cereal such as oatmeal or cream of wheat
kp pkayao hue Anaaja va dalaoM jaOsao Aa^TmaIla yaa gaohUM ka dilayaa
cup dry cereal such as corn flakes
kp saU#ao Anaaja va dalaoM jaOsao ka^na-Flao@sa
a cup of cooked rice
a kp pkayao hue caavala
1 small tortilla, roti bread or enjira bread
1 CaoTa TaoiT-laa raoTI ba`OD yaa enjaIra ba`OD
You may need to eat one, two or three starch/carbohydrate servings at a meal. If you need to eat
more than one serving at a meal, choose different foods from this food group. For example:

Aapkao ek Baaojana maoM ek dao yaa tIna sTaca-kabaao-ha[D/oT saiv-Maga kI ja$rt hao saktI hO. yaid Aapkao ek Baaojana maoM ek sao AiQak saiv-Maga kI ja$rt
hO tao [sa fUD ga`up sao iBa Baaojana cauinayao. ]dahrNaaqa-
Breakfast: cup dry cereal and 1 slice of bread2 servings

ba`okfasT kp saU#aa Anaaja va dalaoM AaOr ek slaa[sa ba`OD2 saiv-Magsa

Lunch: a cup of rice and cup of cooked plantains2 servings
laMca a kp caavala AaOr kp pkayaa huAa PlaonaTonsa2 saiv-Magsa
Dinner: cup of pasta and one bread stick2 servings

iDnar kp pasta AaOr ek ba`OD isTk2 saiv-Magsa

Snack: 6 crackers1 serving

snaOk 6 Oksa1 saiv-Maga

Total for the day: 7 servings. Notice that the carbohydrates are balanced at the meals. This can
help you control your blood sugars.

pUro idna ko ilae 7 saiv-Magsa. Qyaana doM ik Baaojana maoM kabaao-ha[D/oT\sa santuilat haoM. [sasao Aapkao Apnao blaD Saugar kao inayain~t krnao maoM madd imala saktI
hO.

Vegetables

saibjayaaM @yaa hOM

Vegetables are healthy for everyone, including people with
diabetes. Eat raw and cooked vegetables everyday. Vegetables
give you vitamins, minerals, and fiber with very few calories.
Look for vegetables that are bright in color. A few examples are:
carrots, peppers, eggplant, broccoli, tomatoes, and spinach.

saibjayaaM maQaumaoh vaalao laaogaaoM saiht hr iksaI ko ilae zIk hOM. p`itidna kccaI va pkayaI gayaI saibjayaaM #aayaoM. saibjayaaM Aapkao ivaTaimana #ainaja evaM bahut
kma kOlaaorI ko saaqa fa[bar p`dana krtI hOM. ]na saibjayaaoM kao tlaaSaoM jaao camakIlao rMga kI haoM. kuC ]dahrNa hOM gaajar imaca- eoga PlaaMT ba`aoka^laI
TmaaTr palak.
You should have 3 to 5 servings every day.
Aapkao hr raoja 3 sao 5 saiv-Maga laonaI caaihyaoM.

How much is a serving of vegetables?

saibjayaaoM kI ek saivaM-ga maoM iktnaI maa~a haotI hO
cup cooked vegetables, like cooked green beans, eggplant, spinach and squash
kp pkayaI gayaI saibjayaaM jaOsao pkayaI gayaI hrI baInsa eoga PlaaMT palak AaOr s@vaOSa
1 cup raw vegetables, like a salad, carrot sticks or cut up cucumbers
1 - kp kccaI saibjayaaM jaOsao salaad gaajar yaa kTo hue #aIro ko TukD
cup vegetable juice, like tomato juice or carrot juice
kp sabjaI ka rsa jaOsao TmaaTr ka rsa yaa gaajar ka rsa
You might need to eat one, two or three vegetable servings at a meal. If you need to eat more than
one serving at a meal, choose different types of vegetables or have two or three servings of one
vegetable.

Aapkao #aanao maoM ek dao yaa tIna saiv-Magsa kI ja$rt hao saktI hO.yaid Aapkao #aanao maoM ek saiv-Maga sao AiQak kI ja$rt hO tao iBa p`kar kI saibjayaaM caunaoM
Aqavaa ek sabjaI kI dao yaa tIna saiv-Maga laoM.

Fruits

fla @yaa hOM

Fruit is healthy for everyone, including people with diabetes. Fruit gives
you energy, vitamins and minerals and fiber.

maQaumaoh vaalao laaogaaoM saiht fla hr iksaI ko ilae svaasqyakr hOM. fla Aapkao }jaa- ivaTaimansa AaOr #ainaja evaM
fa[bar dota hO.

How many servings of fruit do I need?

mauJao fla kI iktnaI saiv-Magsa kI AavaSyakta hO
2 to 4 servings

2 sao 4 saiv-Magsa

What is a serving of fruit?

fla kI saiv-Maga kI maa~a @yaa hO
1 small apple or pear (approximately the size of a womans fist)
1 CaoTa saoba yaa naaSapatI Anaumaanat ek maihlaa kI mauT\zI ko Aakar ka
cup of apple or orange juice
kp saoba yaa santro ka rsa
of a grapefruit
ga`opUT
1 small banana or of a large banana
1 CaoTa kolaa yaa baD,o kolao ka AaQaa Baaga
cup of chopped fruit
kp kTo hue fla
cup of raisins or dried fruit (approximately what would fit in the palm of your hand)
kp ikSaimaSa yaa saU#ao maovao Anaumaanat jaao AapkI hqaolaI maoM Aa jaayao
You might need to eat one or two servings of fruit at a meal.
Aapkao ek Baaojana maoM fla kI 1 yaa 2 saiv-Magsa #aanao kI ja$rt hao saktI hO.

How should I eat fruit?

mauJao fla iksa p`kar #aanaa caaihe
Eat fruits raw, or as juice with no sugar added.
flaaoM kao kccaa #aayaoM yaa ibanaa Sa@kr imalaayao rsa ko $p maoM.
Buy smaller pieces of fruit.
CaoTo Aakar ko fla #arIdoM.

Milk and Yogurt Foods

dUQa va dhI ko Aahar @yaa hOM

Fat-free and low-fat milk and yogurt are healthy for everyone,
including people with diabetes. Milk and yogurt give you
energy, protein, calcium, vitamin A, and other vitamins and
minerals.

vasaa mau@t va kma vasaa yau@t dUQa evaM dhI maQaumaoh vaalao laaogaaoM saiht hr iksaI ko ilae svaasqyakr
hOM. dUQa AaOr dhI Aapkao }jaa- p`aoTIna koilSayama ivaTaimana e evaM Anya ivaTaimansa va #ainaja doto
hOM.
Drink fat-free (skim or nonfat) or low-fat (1%) milk each day.
Eat low-fat or fat-free yogurt. They have less total fat,
saturated fat and cholesterol.
p`itidna vasaamau@t iskma yaa kma vasaa (1%) vaalaa dUQa pIyaoM. kma vasaa vaalaa yaa vasaamau@t dhI KayaoM. ]namaoM pUNa- vasaa saMtRPt vasaa AaOr kaolaosT/a^la kma

haoto hOM.

2 to 3 servings each day. Note: If you are

pregnant or breastfeeding, eat four to five servings of milk and yogurt each day.

How many servings do I need each day?

mauJao p`itidna iktnaI saiv-Magsa kI AavaSyakta hO 2 sao 3 saiv-Magsa p`itidna. naaoT yaid Aap gaBa-vatI hOM yaa stnapana kratI hOM tao dUQa AaOr dhI kI

p`itidna 4 sao 5 saiv-Magsa laoM.

How much is a serving of milk and yogurt?

dUQa AaOr dhI kI ek saiv-Maga kI maa~a iktnaI hO
1 cup fat-free plain yogurt (look for yogurts flavored with aspartame also)
1 kp vasaamau@t saada dhI AspaTo-ma vaalaa dhI BaI tlaaSaoM
1 cup skim or low-fat milk
1 kp iskma yaa kma vasaayau@t dUQa
Note: Avoid yogurts that say, fruit on the bottom. They contain high amounts of added sugar.

naaoT dhI ko ]na p`karaoM sao bacaoM ijana pr ila#aa hao 'inacalao Baaga maoM fla hOM'. ]namaoM AiQak maa~a maoM Sa@kr imalaI haotI hO.

Meat, Poultry, Fish, Eggs

and Nuts

maaMsa paolT/I maClaI AMDo evaM maovao

naT\sa
This food group contains meat (beef, pork, lamb), chicken, turkey, eggs, fish, nuts and tofu or soy
products. Eat small amounts of some of these foods each day. All these foods provide our bodies
with protein.

[sa fUD ga`up maoM maIT baIf pa^k- maomanaa icakna TkI- AMDo maClaI naT\sa va Taofu yaa saaoyaa p`aoD@T\sa Aato hOM. p`itidna [na BaaojanaaoM maoM sao kuC kI qaaoD,I
maa~a #aayaoM. yao saBaI Baaojana hmaaro SarIr kao p`aoTIna p`dana krto hOM.
Protein foods help your body build tissue and muscles. They also give your body vitamins and
minerals.

p`aoTIna Baaojana Aapko SarIr kI tntuAaoM evaM maaMsapoiSayaaoM ko inamaa-Na maoM sahayata krto hOM. vao Aapko SarIr kao ivaTaimana va #ainaja BaI doto hOM.

How many protein foods do I need each day?

mauJao p`itidna iktnao p`aoTIna Baaojana kI j,a$rt hO 2 sao 3 saiv-Magsa

2 to 3 servings

How much is a serving of meat, poultry, fish, eggs and nuts?

maIT paolT/I maClaI AMDo evaM naT\sa kI ek saiv-Maga maoM iktnaI maa~a haotI hO
2 to 3 ounces of cooked fish
pkI hu[- maClaI ko 2 sao 3 AaOMsa
2 to 3 ounces cooked chicken
pko hue icakna ko 2 sao 3 AaOMsa
3 to 4 ounces tofu ( cup)
3 sao 4 AaOMsa Taofu kp
1 egg (equals one ounce of protein)
1 AMDa 1 AaOMsa p`aoTIna ko barabar haota hO
1 slice of cheese or one ounce of cheese (approximately the size of a D battery)
caIj,a ka ek slaa[sa yaa caIj,a ka ek AaOMsa Anaumaanat ek DI baOTrI ko Aakar ka
2 tablespoons of peanut butter (equals one ounce)
2 baD,I cammaca maUMgaflaI ka ma@#ana ek AaOMsa ko barabar

Meat, Poultry, Fish, Eggs and Nuts (continued)

maaM s a pao lT/I maClaI AM D o evaM mao v ao naT\ s a

Helpful Tips:
maddgaar saUcanaa
The serving size you eat now may be too big.
Aapko hala ko saiv-Maga ka Aakar bahut baD,a hao sakta hO
Take a look at a deck of cards. This size is equal to 2 to 3 ounces.
taSa ko p<aaoM kI gaD\DI pr ek najar DalaoM. yah 2 sao 3 AaOMsa ko barabar haota hO
Buy cuts of beef, pork, ham and lamb that have only a little fat on them. Trim off the
extra fat.

baIf pa^k- hOma tqaa laOmba ko kTo hue TukD,o #arIdoM ijana pr bahut qaaoD,I vasaa haotI hO. Aitir@t vasaa kao CaMT doM.
Eat chicken or turkey without the skin.
icakna yaa TkI- kao ibanaa #aala ko #aayaoM.
Cook protein foods in low fat ways: broil, grill, stir-fry, roast, steam, boil or stew.
p`aoTIna Baaojana kao kma vasaa ko ZMga maoM pkayaoM ba`a^yala iga`la isTra[- BaUnaoM Baap Wara pkayaoM ]baalaoM yaa QaImaI Aaga pr pkayaoM.
Use only small amounts of oil when cooking meats, or using a cooking spray instead of
oil.

ibanaa maaMsa ka Baaojana kroM. Apnao p`aoTIna sa`aot ko $p maoM baInsa yaa Taofu ka p`yaaoga krko do#aoM.
Have a meal without meat. Try beans or tofu as your protein source.
ibanaa maaMsa ka Baaojana kroM. Apnao p`aoTIna sa`aot ko $p maoM baInsa yaa Taofu ka p`yaaoga krko do#aoM.

Fats, Oils and Sweets

vasaa tola va imaza[yaaM @yaa hOM

Fats and oils include butter, margarine, lard and oils that we add to
foods and use to cook foods. Some oils are canola, olive and
vegetable. Fats are also found in meats, dairy products, snack foods
and some sweets. To control your diabetes, it is best to eat foods
with less fat and less saturated fat (fat we get from meat and
animal products).

vasaa va tolaaoM maoM ma@#ana kRi~ma ma@#ana laaD- va tola Saaimala haoto hOM jaao hma Baaojana maoM Dalato hOM AaOr Baaojana pkanao maoM p`yaaoga krto hOM. kuC tola hOM konaaolaa
jaOtUna evaM vanaspit. vasaa maaMsa DoyarI ]%pad Alpahar evaM kuC imaza[yaaoM maoM BaI payaa jaata hO. Apnao maQaumaoh kao inayain~t krnao ko ilae kma vasaa vaalao
Baaojana evaM kma saMtRPt vasaa vasaa jaao hmaoM maaMsa va pSauAaoM sao p`aPt ]%pad sao imalata hO vaalao Baaojana #aanaa savaao-<ama hO.
Sweets are sugary foods that have calories but not very many vitamins and minerals. Some sweets
are also high in fatlike cakes, pies, and cookies.

imaza[yaaM Sa@kr imaiEat Aahar hOM ijanamaoM kOlaaorI haotI hOM prntu ivaTaimana va #ainaja AiQak nahIM haoto. kuC imaza[yaaoM maoM vasaa BaI AiQak haota hO jaOsao
kok pa[ AaOr kukIja.
Eating too many sugary and high fat foods makes it hard to control your blood sugar and weight. If you do
eat fats and sweets, eat small portions.

bahut AiQak Sa@kr yau@t evaM ]cca vasaa ko Aahar laonao sao Aapka blaD Saugar va vajana inayain~t krnaa mauiSkla hao jaata hO. yaid Aap vasaa tqaa i
maza[yaaM #aato hOM tao qaaoD,I maa~a maoM #aayaoM.

How much is a serving of fats, oils and sweets?

vasaa tolaaoM evaM imaza[yaaoM kI ek saiv-aga maoM iktnaI maa~a haotI hO

1 teaspoon oil
1 CaoTI cammaca tola
1 tablespoon regular salad dressing
1 baDI cammaca salaadD/oisMaga
2 teaspoons light mayonnaise
2 CaoTI cammaca hlka maayaaonaIja
1 strip of bacon
1 baokna kI pT\TI
1 cookie
1 ibaskuT
1 plain doughnut
1 saada DfnaT
1 tablespoon syrup
1 baD,I cammaca Saba-t
1015 chips
1015 icaPsa

Hindi
These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and
Geography at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and
Consumer Service for Food Stamp Program families. In accordance with Federal law and U.S. Department of Agriculture's policy,
this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or
disability.
For more information call (404) 651-2542.

yah saamaga`I jaaOij-ayaa sToT yauinavaisa-TI ATlaanTa jaaOij-ayaa maoMo iDpaT-maonT Aa^f enqa`aopaolaaojaI enD jaIAaoga`afI ko nyauiT/Sana eD\yaUkoSana fa^r nyau Amaoirkna
p`aojao@T ko ilae ivakisat kI gayaI. ]sako ilae iva<aIya sahayata yaunaa[ToD sToTsa iDpaT-maonT Aa^f ega`Iklcarla fUD enD knjyaumar saiva-sa Wara fUD
sTamp p`aoga`ama maoM Saaimala pirvaaraoM ko ilae dI ga[- hO. foDrla kanaUna evaM yaU esa iDpaT-maonT Aa^f ega`Iklcar kI naIit ko Anausaar yah saMsqaa jaait
rMga raYTIya maUla ilMaga Aayau Qama- rajanaIitk QaarNaaAaoM yaa ApMgata ko AaQaar pr BaodBaava bartnao sao inaiYaw hO.
AiQak jaanakarI ko ilae (404)651-2542 pr sampk- kroM.