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19 May 2022
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Gestational diabetes food plan

Gestational diabetes is high blood sugar that only occurs in pregnant women. It develops during or is first recognized during pregnancy. During pregnancy, your body changes the way it uses insulin. Insulin is a hormone that allows your cells to absorb sugar and turn it into energy when it changes. The way it handles sugar can change or be interrupted.

There are two types of Gestational Diabetes. Women with class A1 can handle their diabetes by eating healthy and exercising, and women with class A2 need to take insulin or other medications to help with their diabetes.

This type of diabetes usually goes away after you give birth, but it can affect your baby’s health, and you can have a higher risk of developing type 2 diabetes later in life. You can make some healthy changes in your lifestyle so gestational can be prevented or managed, like exercising and keeping your body active or making a healthy food plan.

What foods should you eat?

Here is a list of the best food options that you can add to your food plan.

Lean Proteins – These foods help you to feel full and play an important part in building blocks for your baby’s growth. Protein also helps to balance your sugar level when you eat carbs on the side. Proteins can also help lessen morning sickness.

  • White Fleshed Fish (cod, haddock, pollock, and flounder)
  • Beans, peas, and lentils (Legumes)
  • Skinless or white-meat poultry (Cooked chicken or turkey breast)
  • Lean Beef (Flank steak and the brisket flat-half)
  • Pork Loin
  • Low-fat milk

Non-Starchy Vegetables – These vegetables contain very important vitamins, fiber, and minerals that your body and baby need during pregnancy, and they are also very low in carbs. They can also help stabilize your blood sugar, and they also have antioxidants that will help your health conditions be controlled.

  • Cauliflower
  • Celery
  • Broccoli
  • Mushrooms
  • Squash
  • Tomato
  • Salad greens
  • Cucumber

Healthy Fats – They help you feel full, and they improve your heart’s health and cholesterol. For pregnancy, healthy fats are essential for building a baby’s proper brain and eye development.

  • Avocado
  • Cheese
  • Dark Chocolate
  • Fatty Fish
  • Nuts
  • Chia seeds
  • Extra virgin olive oil

Complex Carbohydrates – They are suggested more than simple carbohydrates because they are digested more slowly, and they are less likely to produce significant postprandial hyperglycemia and reduce insulin resistance. Crabs also give energy and nutrients that your body needs for it to function properly.

  • Nuts, seeds, and legumes
  • Whole grains (Buckwheat, Brown rice, and Corn)
  • Sweet potatoes
  • Beans
  • Whole wheat bread
  • Berries and beans

Meal Plan for Gestational Diabetes

It is important that in your meal plan, you incorporate and consider these things:

  • Incorporating and eating lots of veggies and fruits
  • A moderate amount of lean protein and healthy fats
  • Incorporate a moderate amount of whole grains in your meal plan like bread, pasta, and rice
  • You should avoid or lessen foods that are high in sugar like soft drinks, energy drinks, or fruit juice

Here is a three day eating plan for gestational diabetes according to Eatingwell’s article

Day 1

Breakfast: Old-Fashioned Oatmeal

AM Snack: 1/3 cup raw almonds + ½ cup mixed berries

Lunch: Salmon Salad

PM Snack: Lime & Parmesan Popcorn

Dinner: Zucchini Noodles with Quick Turkey Bolognese

Day 2

Breakfast: Florentine Hash Skillet

AM Snack: 1 small apple + 2 Tbsp. almond butter

Lunch: Cherry, Wild Rice & Quinoa Salad

PM Snack: 1 cup vegetable of choice + ½ cup hummus

Dinner: Very Green Lentil Soup

Day 3

Breakfast: ½ cup plain Greek yogurt + ½ cup blueberries + 1 Tbsp. chia seeds

AM Snack: Frozen Chocolate-Banana Bites

Lunch: Veggie & Hummus Sandwich

PM Snack: Guacamole-Stuffed Egg

Dinner: Roast Chicken with Parmesan-Herb Sauce

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