Sample Diet For Gestational Diabetes
A sample diet for gestational diabetes should include a regular supply of nutrients for both mother and baby. No one food will give all the necessary nourishment so it is essential to make proper choices among a selection of healthy foods.
Make sure the foods’ nutritional value is considered in order to have well-balanced meals. It is important to remember that a sample diet for gestational diabetes should contain the extra nutrients that this stage of life requires like protein, vitamins and minerals such as calcium and iron. Folic acid is also a key. Let us take these items one at a time.
Proteins and more of these are needed to incorporate in a sample diet for gestational diabetes. One can get these from poultry, lean meats and fish. Fish also is a good source of B vitamins , irons and other minerals. Beans, cheese, eggs, nuts and lentils are also rich in proteins. Consume at least two servings of these each day.
The other nutrient that one needs to include in a sample diet for gestational diabetes is calcium. This will help not only with the maintenance of healthy teeth and bones but also it helps normalize the nerve and muscle functions. It is a necessary nutrient to ensure the baby’s growth.
When one is pregnant, the calcium needs rise up by 500 milligrams for a total of 1300 milligrams. Do you know how much milk one has to drink to achieve this? Would you believe it’s one liter? What, you don’t drink milk? Relax, for you can substitute dairy products, sardines, dark green leafy vegetables and canned salmon. Don’t throw away the bones like foolish me for they have lots of calcium. If you do drink milk, opt for the low-fat kind.
Then there’s iron which is very important in increasing the mother’s blood volume and stops anemia on its track. Believe it or not, the iron requirement for the last two trimesters of pregnancy is almost double! Hmmm, what to do. Well, eat plenty of fruits and vegetables. Eggs and cereal also contain iron but the one in fish, poultry and meat is easier to absorb. Have iron supplements in between meals and do what I did: have liver for dinner once a week.
Folic acid is very important to take at the start of the pregnancy. One needs 400 micrograms of folic acid daily before getting pregnant and 600 micrograms after the start of pregnancy. Foods that are rich in this vitamin are legumes like peas and beans, grain products that are enriched, legumes, green leafy vegetables like asparagus and spinach and fruits. You may also need extra supplements.
Women also need a daily 350 extra calories during the second trimester and 450 extra calories during the third. Wait before doing the happy dance though thinking, “Yippee, I can eat a lot more!” Why? Because one has to be careful with gaining a lot of weight so avoid foods high in sugar and fat.
So opt for foods rich in other nutrients like those containing high fiber like fruits and vegetables and whole-grain cereals and bread because these stimulate the muscles in the intestines and so will help lessen hemorrhoidsand constipation that seem to afflict pregnant women.
Drinking plenty of liquids is important in building body fluids, digesting of food and blood circulation. Reduce caffeine consumption though and take vitamin supplements. The health care team will point out which ones are needed.
A Sample Diet for Gestational Diabetes
Breakfast 350-400 calories
- 1 cup unsweetened cold cereal
- 1 cup low-fat milk
- 1 small fruit
- 1/2 English muffin
- 1 teaspoon regular margarine
Lunch 400-500 calories
- whole grain bread, 2 slices
- 1 tablespoon peanut butter
- 1/2 cup fruit
- fat-free yogurt
Dinner 750-800 calories
- 6 ounces turkey
- 1 baked potato
- 1 1/2 cups vegetable of the non-starch kind
- 1 tablespoon low-fat margarine
- 1 small fruit
- 1 cup low-fat milk
Snacks 300 calories
Choose from any of these:
- 1 ounce pretzels 108 calories, 1 fat gram
- 1 cup melon 60 calories, 0 fat grams
- 1 cup baked tortilla chips 78 calories, 1 fat gram
- 8 saltine crackers 101 calories, 3 fat grams
There you have a sample diet for gestational diabetes. Wait, not so fast my friend. One needs seven servings of fruits and vegetables and I can only count six at the above meal plans so choose the melon for the snacks in order to meet the requirements for the day. Happy, healthy eating!
Quick tip: The latest finding is that a 5% change of calories source from animal fat to plant-based source reduces the risk for gestational diabetes by 7%.
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