Gestational Diabetes – Diet Plans, Menus and Recipes : By Jack Kern
Gestational diabetes also known as Gestational Diet Mellitus (GDM) is a condition in which a woman who normally doesn’t have sugar, gets diabetic during her pregnancy. This diabetic condition now occurs widely throughout the world, 5% of all pregnant women have gestational diabetes, and the mother has nothing to worry about her delivery or her child as long as she keeps the sugar levels under control. The sugar levels should be closely monitored to avoid complications during the delivery period.
A hormone called insulin is responsible for getting the glucose from the blood into the cells of your body. If you are diabetic, then your body is not producing as much insulin as is required, or your cells are not using it the way it should be used.
If the gestational diabetes is in the mild stage then it can be controlled purely through proper diet. In some cases where the diabetes is in a more progressed state you may have to take insulin to bring your blood sugar levels under control. Your physician will know what to do, and when a diet needs to be followed, he will draft out the diet taking into account your present eating habits making sure that you get all the necessary vitamins and nutrients.
General Guidelines:
- Eat a variety of foods and make sure that most of your calorie content comes from carbohydrates and foods that are rich in fiber.
- It is recommended by the American Diabetes Association to eat three small to moderate sized meals per day and two to four snacks every day. It is also advisable to have a bedtime snack just before you get into bed.
- Never skip meal. Your blood sugar level will be consistent if your meals and calories are distributed evenly throughout the day.
- Meals should be taken around the same time every day.
- Do not wait till you are burning with hunger to start eating. When you do eat like this, your blood sugar levels will rocket up.
- Restrict your intake of foods and juices that are rich in simple sugar like sodas, colas and fruit juices. These foods will quickly raise your sugar levels so limit their intake or if possible avoid them altogether. Instead of drinking fruit juices, you can eat fresh fruits which are also rich in fiber. Also, milk contains lactose which is a form of sugar. So if you drink more than two glasses of milk a day you may need to think for another source of calcium and avoid drinking more that two glasses of milk a day.
- Get some exercise. It need not be something that is strenuous and physically exerting. A simple walk after your meals has been shown to work wonders on gestational diabetes.
- Drink lots of water to maintain the body’s water levels.
- Continuously monitor your body’s blood sugar levels and keep a record of them.
Sample Diet:
Mild cases of gestational diabetes can be controlled by proper dieting. We are looking for reducing the amount of fat, simple sugar and salt consumption and increasing the amount of complex carbohydrates and fiber rich foods. According to the American Diabetes Association, less than 30% of the total calorie count should come from fats, no more than 10% to 20% of the total calorie count from proteins, and around 50% of the calories should come from carbohydrates and fiber rich food stuffs like whole grains, fruits and vegetables.
A day’s calorie intake can be divided into six small meals to make sure that the calories are distributed evenly throughout the day.
Meal 1:
When you wake up in the morning your blood sugar levels will normally be low. To start your day, a small high protein meal that includes meat and a food that is rich in carbohydrates like whole grain toast will be good. Wash it down with a glass of milk or a cup of low calorie yogurt.
Meal 2:
Vegetable sticks with a low calorie dip, whole wheat crackers, and small servings of fruits or cottage cheese will be ideal for the second meal of your day. This will keep you fill till it is time for your lunch.
Meal 3:
Choose a meal that is rich in proteins like garden vegetable salad or whole grain pasta or pita bread.
Meal 4:
Meal 4 mainly comprises of fruits and vegetables. Vegetable or fruit juices with a dash of cheese and whole grain bagel will make a quick, tasty and healthy snack.
Meal 5:
A whole grain wrap stuffed with chicken and salad is a good meal. You can dress this up with a drizzle of a salad of your choice or you can treat yourself with a sugar free cookie.
Meal 6:
When you are up for more than three hours after having your dinner, you sugar levels will start to dip. An apple or a whole grain muffin or a few peanut crackers with a cup of milk will be an ideal bed time snack.
As you would have surmised, with proper diet and exercise as advised by your doctor it is easy to fight gestational diabetes.
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The following outlines a gestational diabetes sample menu designed for a woman who weighed between 130 and 135 pounds before becoming pregnant. This menu covers a day’s worth of meals and snacks. Remember, the gestational diabetes sample menu shown here may not be right for you. Talk with your healthcare provider about a gestational diabetes menu that’s right for you.
To give you an idea of what a planned day of meals and snacks might look like, a sample menu for one day is presented here. This gestational diabetes sample menu was designed for a woman who weighed between 130 and 135 pounds before becoming pregnant and developing gestational diabetes.
The menu shown here may not be the right menu for you — this menu is not meant to take the place of your healthcare provider’s advice on menus and meal plans. Talk with your healthcare provider after looking at this menu for more specific information about the right meal plan for you.
Gestational Diabetes Sample Menu: Breakfast
Hard boiled egg, toast, grapes, and milk:
- 1 egg, hard-boiled
- 1 slice whole-wheat bread
- 1 tsp. canola-based, trans-fat-free margarine
- 1/3 pound grapes (any kind)
- 12 fluid ounces nonfat skim milk
Fat: 11 g; calories: 394; protein: 22 g;
Total carbohydrate 56 g;
Exchanges: 1.3 fat; 1.3 milk; 1.6 fruit; 0.8 meat; 0.8 bread
Gestational Diabetes Sample Menu: Mid-Morning Snack
Half a peanut butter and jelly sandwich with milk:
- 1 slice whole-wheat bread
- 1 Tbsp. peanut butter (smooth or chunky)
- 1 Tbsp. reduced-sugar jelly or reduced-sugar jam
- 8 fluid ounces nonfat skim milk
Fat: 9.7 g; calories: 276; protein: 14.5 g
Grams carbohydrate: 3.6 g
Exchanges: 0.5 other carbohydrates; 1.6 fat; 0.9 milk ; 0.4 meat; 0.8 bread
Gestational Diabetes Sample Menu: Lunch
Cheese, tomato, and black bean pita with milk:
- 1 large whole-wheat pita
- 1/2 cup cooked black beans
- 1/2 cup fresh tomato (chopped)
- 1 ounce low-fat sharp cheddar cheese (shredded)
- 1 Tbsp. salsa
- 2 tsp. olive oil
Blend the last five ingrediants and place inside the pita. Serve with 8 fluid ounces nonfat skim milk.
Fat: 17.7 g; calories: 547; protein: 29.2 g
Grams carbohydrate: 71 g
Exchanges: 2.8 fat; 0.9 milk; 0.5 vegetable; 1.0 meat; 3.4 bread
Gestational Diabetes Sample Menu: Mid-Afternoon Snack
Apple and peanut butter:
- 1 medium apple with peel, cored and sliced
- 1 Tbsp. peanut butter (smooth or chunky)
- 12 fluid ounces nonfat skim milk
Fat: 9.2 g; calories: 295; protein: 15.8 g
Grams carbohydrate: 41 g
Exchanges: 1.6 fat; 1.3 milk; 1.3 fruit; 0.4 meat
Gestational Diabetes Sample Menu: Dinner
Grilled chicken with pineapple, rice, and green beans:
- 3-ounce chicken breast (boneless/skinless, raw)
- 4 ounces pineapple rings, canned in juice
- 1 Tbsp. sesame seeds, toasted
- 1 Tbsp. sesame oil, dark
- 2 tsp. soy sauce, low-sodium
- 1/2 cup green beans, cooked
- 1/4 cup instant rice, uncooked
- 1 tsp. cornstarch
- 1/4 pound fresh strawberries
Preparation
Place chicken breast in shallow container; combine 1/2 pineapple juice, toasted sesame seeds, sesame oil, cornstarch, and soy sauce in bowl; pour over chicken breast. Place half the rings from the pineapple over the chicken.
Refrigerate 1 hour or overnight.
Remove chicken and pineapple from marinade and discard marinade; grill or broil chicken breast and pineapple until cooked through (turning as needed). Cook rice as indicated on package. Prepare green beans as indicated on package.
Serve with strawberries for dessert.
Fat: 16.2 g; calories: 523; protein: 23 g
Grams carbohydrate: 60 g
Exchanges: 2.4 lean meat; 2.8 fat; 1.8 vegetable; 1.8 fruit;1.1 bread
Gestational Diabetes Sample Menu: Daily Totals
Total fat: 71.3g; total calories: 2,100; total protein: 104.1g
Grams carbohydrate: 164 g
Exchanges: 10.1 fat, 4.2 milk, 4.7 fruit, 5.1 bread, 2.6 meat, 2.4 lean meat, 2.3 vegetable, 0.5 other carbohydrates
Gestational Diabetes Sample Menu: “Free” Food and Snack Options
“Free” foods are those that have fewer than 20 calories. You can often eat free foods without having to account for them in your meal plan. Water is considered a “free” food; you can drink as much water as you want. In fact, most healthcare providers recommend that you drink a lot of water when you are pregnant.
These “free” foods and drinks include certain:
- Raw vegetables
- Drinks
- Condiments
- Seasonings
Raw Vegetables
You can have up to 2 cups of these “free” raw vegetables without having to count the calories or carbohydrates into your meal plan. These raw vegetables include:
- Celery
- Cucumber
- Endive
- Mushrooms
- Peppers
- Radishes
- Spinach
- Cabbage (all varieties)
- Lettuces (all varieties)
Drinks
You can count 8 fluid ounces of these sugar-free or unsweetened drinks as one snack:
- Club soda
- Carbonated or mineral water
- Broth, bouillon, or consommes (also the low-salt varieties)
You should also drink a lot of water while you are pregnant with gestational diabetes.
Condiments
You can use the following in your meal plan, in the amounts listed:
- Catsup (1 tablespoon)
- Fat-free cream cheese (1 tablespoon)
- Horseradish
- Fat-free mayonnaise (1 tablespoon)
- Fat-free margarine (1 tablespoon)
- Reduced-fat margarine (1 teaspoon)
- Mustard
- Non-stick cooking spray
- Fat-free salad dressing (1 tablespoon)
- Salsa (1/4 cup)
- Fat-free or reduced-fat sour cream (1 tablespoon)
- Soy sauce (light)
- Taco sauce (1 tablespoon)
- Vinegar
- Worcestershire sauce
Seasonings
Use these items to season your foods without adding condiments. Serving size for these seasonings is 2 to 3 dashes:
- Garlic
- Herbs (dried or fresh)
- Flavoring agents
- Pimento
- Spices
- Tabasco® or hot pepper sauce
Source: Kraft ™ Foods Diabetic Choices Daily Recipes , 2002; also Treating Diabetes with Good Nutrition, Diabetic Meal Plans, MediConsult.com, Inc. 2000.
