Diabetes diet – gestational (especially for the women)
Gestational diabetes is high blood sugar related disease, which starts with pregnancy. The problem can be managed by eating balanced diet. The recommended diets are for those women, who are not prescribed insulin.
Varieties of healthy foods are recommended for these women. While shopping, you can study the food levels that are suitable for balancing your diet. The vegetarians must consult your dietitians or doctors for balancing your diet.
The general recommendations are:-
Ø Healthy fats and lean proteins in moderate amount
Ø Plenty of vegetables and whole fruits
Ø Moderate amounts of rice, bread, cereal, pasta as whole grains and corn and peas as starchy vegetables
Ø Avoid as much as possible sweetened foods such as pastries, fruit juice, soft drinks
Take small to moderate sized meals thrice a day. You can take one or more snacks in a day. Skipping meals and snacks is not good for you. Your items of food i.e. proteins, carbohydrates and fats should be the same type and same amount for maintaining your blood sugar level in control.
· Carbohydrates should constitute less than half of your total calorie intake in each day.
· Your healthy choice will be whole-grain carbohydrates and high-fibre
· Sugary or starchy foods are the sources of carbohydrates. They are ,,,, pasta, cereal, bread, rice, potatoes, peas, fruit juice, corn, fruit, milk, yogurt, soda, cookies, candy and other sweets
· The measurements of carbohydrates are in grams, so count the amount of carbohydrates you are taking per day. Never cross the prescribed limit.
· Vegetables are always good for your blood sugar check and other health issues. Take them in plenty
Starchy vegetables, beans and grains
One serving equals
1 ounce ready-to-eat cereals
1 slice bread
1 English muffin
½ cup of cooked pasta or rice
(6 or more servings per day)
Foods to choose
Foods must be loaded with minerals, fibre, vitamins, and healthy carbohydrates. The lists of foods are:
Whole grain cereals
Brown / wild rice
Whole grains i.e. oats or barley
Whole-grain crackers and breads
Corn and peas types of starchy vegetables
Always use whole-grain flours or whole-wheat for baking or cooking. Take more English muffins, tortillas and pita bread types of low-fat breads
One serving equals
¾ cup of vegetable juice
1 cup of green and leafy vegetables
½ cup of chopped vegetables either raw or cooked
1 cup chopped or cooked raw vegetables
You must choose the healthy vegetables from the list below:
Deep yellow or dark green vegetables are spinach, carrots, peppers, broccoli, romaine lettuce
No salt, no fats and no added sauce in your frozen or fresh vegetables
(3 to 5 servings per day)
One serving equals
1/2 cup of frozen, cooked, chopped or canned fruit
A banana, apple, or orange type of 1 medium whole fruit
Fruit juice, 3/4 of a cup
(2 to 4 servings per day)
What are the healthy fruit choices?
Oranges, grapefruits, and tangerines types of Citrus fruits,
Whole fruits have more fibre, so whole fruits rather than juices.
Fresh fruits and juices are always recommended because they have more nutritional values than canned or frozen varieties.
Fruit juices, but no added sugar
Milk & dairy products (no fat or low fat only)
One serving equals:
1 1/2 oz. of natural cheese
2 oz. of processed cheese
1 cup of milk or yogurt
(4 servings per day)
Choices of Healthy dairy are:
Dairy products are always a very good source of phosphorus, protein and calcium
Low-fat or non-fat yogurt or milk. Never take yogurt with artificial sweeteners or added sugar.
Proteins we get from Nuts, eggs, dry beans, fish and meat
One serving equals:
1/2 cup cooked beans
2 tablespoons peanut butter
2-3 oz. cooked fish, meat or poultry
(2 to 3 servings per day)
Healthy proteins are:
Lean cuts of pork, wild game, beef and veal
Poultry or Fish. Remove the skin from turkey and chicken.
If any fat is visible, remove it from meat. Broil, grill, Bake, roast, or boiling is healthier than frying. This group of foods are excellent for protein, iron, B vitamins and zinc.
Eat sugar-free sweets.
Sweets are high in sugar and fat, so limit its intake. Keep small sized portions
If at all you are taking sweet, split your portion with others.
It is always recommended that you limit your intake of any type of fatty foods
High-saturated fats such as bacon, butter, hamburger and cheese are always to avoid in your meals
Canola oil, peanut oil, olive oil and safflower oil are always prescribed for your diets. Include olives, nuts and avocados in your meals.
Go easy on salad dressing, butter, margarine, desserts and cooking oil.
Don't entirely cut oils and fats from your diet. They are needed for energy & growth. Especially for babies, they are essential for brain development.
Other changes in lifestyles
Consult your doctor for a safe exercise plan. Walking is the best and easy to practice. If you can swim or love to do low-impact exercise, will be equally good. Exercises and / or walking that suits you are always going to give you “boon of good health”.
Never try to cut short your exercises or walking as has been prescribed by your physician. Restrict your taste buds, they are going to give momentary pleasures but ultimately will ruin your health. If you are on medication, take care of your supporting and supplementing issues. Medicines alone are not going to give you 100%. The overall precautions for your health and health related factors, healthy life styles, healthy foods, sufficient intake of water can give you much needed inputs your body needs for now and for the days to come.