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The first part of this is links to some great sources for diet plans. After the links there are several meal plans and at the end you can find healthy snack options. Hope this helps and ladies, having GD is not the end of the world and in fact starting on this diet now and sticking with it will help you lose those pounds once your LO is here (which we will all want to start working on asap!)
Diet for Gestational Diabetes:
Many pregnant mothers with gestational diabetes struggle with the idea of limiting fruit and particular grains or carbohydrates from their meals, but it’s typically the route to lowering the insulin to manageable levels.
The Rule of Thumb:
1) Always eat some protein with a carbohydrate. If you have some berries, eat a little bit of cheese. If you snack on some crackers, eat a little bit of jerky. If you splurge for that one time on some ice cream, do it after you’ve had a good high protein meal, like salmon and veggies (see examples of gestational diabetes meal plans). Eating protein and a little bit of fat will slow down the breakdown of carbs, thus slowing the amount of sugar entering your blood and keeping your blood sugar level somewhat stable.
2) Don’t go over 30 to 45 carbs per meal or 15 carbs per snack.
3) Aim for 3 meals a day and 3 snacks a day.
4) Aim for whole wheat versions of foods in bread, pastas and rice.
5) Avoid obvious simple sugars and limit or eliminate fruit juices, sodas and “white” carbs such as white bread or white pasta.
It’s best to limit your carbohydrates when controlling your blood sugar to servings of about 15 grams.
Source: Managing Gestational Diabetes: A Patient's Guide to a Healthy Pregnancy - Appendix B: Sample menu
To give you an idea of what a planned day of meals and snacks might look like, a menu example for one day is shown below. This menu is designed for a woman who weighed 130-135 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 health care provider's advice on menus and meal plans. Talk to your health care provider for more specific information about the right meal plan for you.
Breakfast—Hard boiled egg, toast, grapes, and milk
Dinner—Grilled chicken with pineapple, rice, and green beans
3 ounce chicken breast, boneless/skinless, raw
4 ounce 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 lb fresh strawberries
8 ounces water
To prepare: 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: 16.2g; Calories: 523.7; Protein: 23.0g
Grams (g) carbohydrate: 60g
Exchanges: 2.4 lean meat, 2.8 fat, 1.8 vegetable, 1.8 fruit, 1.1 bread
Total fat: 63.8 g; Total Calories: 2036.4; Total Protein: 104.5 g
Grams (g) carbohydrate: 264 g
Exchanges: 10.1 fat, 4.4 milk, 4.7 fruit, 2.6 meat, 2.4 lean meat, 2.3 vegetable, 6.1 bread, 0.5 other carbohydrates
"Free" Food and Snack Options
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: cabbage (all varieties), celery, cucumber, endive, lettuces (all varieties), mushrooms, peppers, radishes, spinach.
Drinks—You can count 8 fluid ounces of these sugar-free or unsweetened drinks as 1 snack: broth, bouillon, or consommes (also the low-salt varieties), carbonated or mineral water, club soda. 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. Please note that "salt" seasonings are high in sodium; use only in small amounts. Serving size for these seasonings is 2-3 dashes: garlic, herbs (dried or fresh), flavoring agents, pimento, spices, Tabasco or hot pepper sauce.
Here are some suggestions of Gestational Diabetes Diet Plans Sample Breakfast Diet • 1 egg on English Muffin with melted cheese and Crystal Light Juice • Special K Plus Protein Cereal (only 14 carbs and 10 g of protein)
• Veggie sausage patties Sample Breakfast #2
2 slices of whole grain toast with 2 tablespoons of peanut butter
½ cup of 100% fruit juice Sample Breakfast #3
2 scrambled egg whites
1 scrambled whole egg
1 whole wheat English muffin
1 slice of melon
Make sure to ask your dietitian for a recommended sample meal plan for your gestational diabetes as they may also give you some meal planning tips or snack ideas.
Gestational Diabetes Sample Lunch Ideas
Sample Lunch Diets
Lunch Sample #1
• Sandwich with meat, cheese and 2 pieces of bread. Fruit and Veggies on the side. Lunch Sample #2
1 cup of lentil soup (any type of bean soup)
1 serving of whole grain crackers
2 ounces of low fat cheese
1 cup of baby carrots Lunch Sample #3:
2 slices of whole grain bread
Sliced turkey or chicken
Lettuce & Tomato
1 low-calorie and low sugar drink or 8 oz of water
Gestational Diabetes Sample Dinner and Dessert Ideas
Sample Dinner Ideas Dinner Sample #1
• One cup of pasta or a small potato. A protein such as chicken, beef, turkey, pork and a salad.
• Tofu, brown rice and vegetables. Dinner Sample #2
6 ounces of fish of choice
1 cup of steamed broccoli
1 cup of brown rice
1 cup of reduced fat milk Dinner Sample #3
Grilled Chicken (about the size of your palm or a deck of cards)
1 cup of steam carrots (or another vegetable of your choice) – try to stay away from heavy starches like potatoes and corn)
1 small baked sweet potato or yams
1 tablespoon of butter Sample Dessert Ideas Dessert
• Slim a Bear ice-cream sandwich
3 graham cracker squares
8 animal crackers
6 saltine type crackers
3 cups of popcorn
¾ ounce of pretzels
4 ounce fresh fruit
½ cup of canned or fresh fruit
¼ of dried fruit
1 – 2 inch square of an unfrosted brownie
2 small cookies
½ cup of sugar free, fat free ice cream
¾ cup of plain, nonfat yogurt
Fruit and Cheese
1 cup of cottage cheese
20 raw almonds
1 cup grapes
5 cups of air-popped popcorn (plain)
¼ cup of hummus
1 cup of raw veggies of your choice
6 ounces of yogurt
Small smoothie made with fresh fruit: strawberries, bananas or kiwis. – Mix with crushed and soy-protein mix powder. Add a tablespoon of honey
Daytime Snack Choices: (15-20 grams of carbohydrate)
Small piece of fruit
1/2 cup unsweetened applesauce
3 cups popcorn
1 cup no-sugar-added pudding
6 ounces light yogurt
Beef or Turkey Jerky
Sliced Chicken Breast
Hard Boiled Eggs
Bedtime Snack Choices: (20-30 grams of carbohydrate plus protein)
3 graham cracker squares with peanut butter
1/2 sandwich on whole grain bread
1/2-1 cup unsweetened cereal with 1/2 cup lowfat milk
1/2 pita bread with 2 tablespoons hummus
1 medium piece of fruit with 1/2 cup cottage cheese