Jeffrey Salazar
Gestational diabetes occurs in about 7% of pregnancies and can be managed with a healthy diet and exercise. Eating well is an important part of staying healthy throughout pregnancy, especially if you are managing gestational diabetes. A gestational diabetes diet involves eating a variety of healthy foods, including fruits, vegetables, whole grains, lean protein, and healthy fats, while limiting sugary and highly processed foods. It is also important to space meals and snacks evenly throughout the day and monitor carbohydrate intake to regulate blood sugar levels. Consulting with a doctor or dietitian is recommended to develop a personalised diet plan that meets the nutritional needs of both the mother and the unborn baby.
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What You'll Learn
Carbohydrates to avoid
Carbohydrates are an important source of nourishment for both the body and the baby. However, it is important to monitor the amount of carbohydrate in your diet as they eventually turn into glucose.
Simple carbohydrates should be avoided as they cause blood sugar to rise quickly. These include potatoes, french fries, white rice, candy, soda, and other sweets. Starchy foods, such as corn and peas, also turn into glucose so it is important not to be excessive.
It is recommended to eat at least six servings of vegetables a day. Dark green and deep yellow vegetables, such as spinach, broccoli, romaine lettuce, carrots, and peppers, are particularly good. Whole fruits are also a good choice, such as bananas, apples, and oranges.
It is important to eat a balanced diet with a variety of healthy foods. This includes whole grains, such as bread, cereal, pasta, and rice, in moderate amounts. It is also recommended to eat dairy products, such as milk and yoghurt, but avoid those with added sugar or artificial sweeteners.
It is important to note that everyone's needs are different, and you should consult a doctor or dietitian about a healthy diet plan during pregnancy.
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Portion sizes
Fill half of your plate with non-starchy vegetables at both lunch and dinner. Examples of non-starchy vegetables include spinach, broccoli, green beans, and carrots.
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Meal planning
The American College of Obstetricians and Gynecologists recommends that people with gestational diabetes consume three meals and two to three snacks per day. Eating regularly throughout the day can help to reduce high blood sugar spikes after eating. It is important not to skip meals.
To help you get started, there are some general tips and guidelines to follow. Firstly, it is important to eat a balanced, healthy diet. The diabetes plate method can help people to eat a balanced diet. This involves filling half of a 9-inch plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrates such as whole grains or starchy vegetables. It is also important to eat plenty of fruit and vegetables – aim for at least five portions a day.
You should also be mindful of your carbohydrate and sugar intake. Carbohydrates turn into blood glucose, which is necessary as fuel for your body and nourishment for your baby. However, it is important that glucose levels stay within the target range. All carbs affect your blood sugar levels, so you need to know which foods contain them. Sugar-free products like diet soda and sugar-free jello will not affect your blood sugar. You can count the number of carbohydrates in foods by reading food labels and learning exchange lists.
It is also important to be physically active every day to help manage blood sugar levels.
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Exercise
When it comes to exercise with gestational diabetes, it is generally safe and can be very beneficial. Walking is usually the easiest type of exercise to do, but swimming and other low-impact exercises can also be great options. Aim for 30 minutes of moderate physical activity per day. Even something as simple as a brisk walk can have protective effects against developing gestational diabetes. If you are at risk of getting gestational diabetes, exercise can help prevent it by helping you maintain a healthy weight.
If you have had a straightforward birth, you can start gentle exercises like walking, pelvic floor exercises, and tummy exercises as soon as you feel ready. If you had a complicated birth or a C-section, it is important to talk to your midwife, health visitor, or GP before starting any exercise routine.
It is important to consult with your doctor and work closely with a dietitian who specializes in gestational diabetes. They can advise you on what to eat throughout the day and suggest good pre-workout meals. For example, if you choose to do your prenatal workout right after a meal, it is recommended that you wait to eat your snack until after your workout.
By staying fit and active, you will be able to better manage your blood sugar levels and increase the likelihood of a healthy pregnancy.
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Foods to eat
Eating a healthy, balanced diet is a crucial part of managing gestational diabetes. It is important to eat a variety of nutritious foods, maintain portion sizes, and monitor your carbohydrate and sugar intake. Here are some foods to include in your diet:
Non-Starchy Vegetables
Eat plenty of vegetables, especially non-starchy ones like dark green and deep yellow veggies. Aim for at least 5 servings per day. Examples include spinach, broccoli, romaine lettuce, carrots, and peppers.
Whole Fruits
Choose whole fruits over fruit juices. They provide more fiber and nutrients. Citrus fruits like oranges, grapefruits, and tangerines are excellent options. Aim for 2-4 servings per day.
Lean Protein
Include lean protein sources such as chicken, fish, tofu, beans, and poultry. Remove the skin from chicken and turkey, and opt for lean cuts of beef, veal, pork, or wild game. Aim for 2-3 servings per day.
Dairy
Low-fat or non-fat dairy products are a great source of protein, calcium, and phosphorus. Choose plain dairy options and avoid those with added sugar or artificial sweeteners. Aim for 4 servings per day.
Healthy Fats
Don't eliminate healthy fats and oils from your diet. They are essential for your baby's brain development. Choose healthy oils like canola oil, olive oil, peanut oil, and safflower oil. Include nuts, avocados, and olives in moderation.
Whole Grains
Consume moderate amounts of whole grains, such as whole-wheat bread, whole-grain cereals, whole-wheat pasta, and brown rice. These provide complex carbohydrates and fiber.
Healthy Carbohydrates
Choose carbohydrates that are high in fiber and nutrients. Opt for lower GI options by swapping white bread for whole-grain options. Include starchy vegetables like corn and peas in moderation.
Water
Water is essential for staying hydrated and controlling blood sugar levels. Drink a large glass of water with every meal and throughout the day. Avoid sugary drinks, and opt for water flavoured with mint or fresh fruit.
Remember, it is important to consult with a doctor or dietitian to determine the right diet plan for your individual needs. They can provide specific guidance on portion sizes and carbohydrate requirements.
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Frequently asked questions
Gestational diabetes is high blood sugar (glucose) that starts during pregnancy. It occurs in about 7% of pregnancies when pregnancy hormones make the body resistant to insulin.
The American Diabetes Association recommends using the diabetes plate method to eat a balanced diet. Half of a 9-inch plate should consist of non-starchy vegetables, a quarter of lean protein, and a quarter of carbohydrates. It is also important to eat whole fruits, low-fat dairy products, and healthy fats and oils.
It is recommended that people with gestational diabetes consume three meals and two to three snacks per day. Eating regularly can help avoid low blood sugar and reduce high blood sugar spikes.
Foods that cause a spike in blood sugar levels should be avoided. This includes sugary foods, refined or processed foods, and simple carbohydrates like white rice and potatoes.
In addition to diet, regular exercise can help manage gestational diabetes. Walking, swimming, and other low-impact exercises are recommended. It is also important to monitor your blood sugar levels and consult with a doctor or dietitian for individual advice.
