Gestational Diabetes Meal Ideas for Women


Gestational Diabetes is pretty common condition in pregnant women, provided most of them were not diabetic before pregnancy and the term was coined by American Diabetes Association. It is the condition when the pregnant women have high blood sugar levels. Best management of Gestational Diabetes is possible through a balanced and healthy diet and proper physical activity which will ensure the balance of blood sugar levels.

Food cravings (especially for high calorie and sugar-rich foods) are normal during pregnancy. This can lead to unwanted weight gain and eventually lead to harm the baby. Statistics reveal that 50 to 90 percent of the pregnant women experience intense food cravings at some point of their pregnancy period. Consumption of healthy and fiber-rich foods (like vegetables and fruits) can be the best solution for such cravings along with bringing good health for the mother and the baby.

Characteristics of the meal plan:
This meal plan is going to provide 1800 calories as you will not need more calories during the first trimester of your pregnancy. But your choices must be changed into nutrient-dense food from the 5 food groups which will be helpful in fueling your baby’s growth.  
Women with gestational diabetes must choose foods which are low in carbohydrate, sugar and GI. This plan presents meal ideas for women suffering from Gestational Diabetes during the first trimester of their pregnancy.

Breakfast:     Low Fat Yoghurt + Berries+ Flax Seeds + Oats
Ingredients needed for this dish are 1 cup of low fat yogurt with ½ cup of berries with ½ cup of oat and 1 teaspoon flax seeds.
You have to mix all the ingredients together, sprinkle the flax seeds over the dish and start your day with a healthy meal.
 
Nutrition Facts:
Yogurt supplies an excellent source of calcium, probiotic, as well as high-quality protein and is thus one of the best choices for pregnant woman who are suffering from Gestational Diabetes.
Fiber-rich Berries make your breakfast healthier by adding them to naturally sweeten your meal. Berries are a diabetes super food as they are low in glycemic index.
Colorful berries are full of antioxidants for of their colors and they come loaded with vitamins as well as fiber. Raspberries, blackberries, cranberries, strawberries, and blueberries  are top five best fruits for diabetics. Omega-3 fatty acid in flax seeds is great for the brain development of your baby.

Morning Snack:    1 cup of low fat milk with a small apple.

Nutrition Facts:
According to the USDA (United States Department of Agriculture), pregnant women need to consume three cups of milk each day for the required amount of calcium, protein, and vitamin D to ensure a safe and healthy pregnancy.
Eating apple during pregnancy is nutritious for both the mother and the baby. It contains several health benefits and being low in glycemic index it is for sure that it will be safe for pregnant women with gestational Diabetes.

Cite Research:  In 2006, Professor Robert Moses and Professor Jennie Brand-Miller, co-authors of The Bump to Baby Diet, conducted a study that ultimately showed that pregnant women who followed a low GI diet were 10 times less likely to deliver a large baby (with all the potential complications that involves) and that their babies had a significantly lower percentage of body weight - and these indications suggest a reduced potentiality for childhood obesity.

Lunch: Chicken with brown rice and veggies:
To make this dish, you will need 60 gr grilled chicken drizzled with lemon juice along with 1 cup of whole grain rice. This is to be served with 1.5 cup of various vegetables like steamed broccoli, carrot, kale, eggplant or zucchini.

Nutrition Facts:
Low GI food will prevent large fluctuations in blood glucose levels and help you manage your blood fats and weight. Whole grain rice is low in glycemic index and is a healthy choice for carbohydrates. Vegetables generally do not raise blood glucose. They supply several nutrients and fibers for mother and baby. Try to add dark green leafy vegetables to your lunch. Kale, the king of vegetables can be the best choice as it comes loaded with all the nutrients that are important for your growing baby. Eating eggplant during pregnancy is an excellent option for expectant mothers with Gestational Diabetes because its glycemic index is very low (15 out of 100).

Afternoon Snack:  
1/2 large grapefruit, 6 almonds (unsalted) along with 3 celery sticks:

Nutrition Fact:
This afternoon LGI snack can support your body with several vitamins, minerals, fibers and antioxidant which are important for your body during pregnancy. You can increase the intake of calcium and vitamin D with the almonds.

Dinner:  Lentil-Avocado salad:
You will have to mix the lettuce, spinach and 30 grams of lentil with fresh mushrooms, cucumber and tomatoes. All you have to do is mixing the ingredients and dress the salad with 1 teaspoon of olive oil and a few drops of lemon juice. The salad dish is to be topped with slices of lemon and avocado.

Nutrition Fact:
Adding high-fiber legumes like lentil to your salad is a good choice to make sure that you take your daily amount of protein, fiber and LGI carbohydrates.
The presence of monounsaturated fat in avocado makes it a good fighter against bad cholesterol (LDL) and increases the availability of good cholesterol.

Cite Research:  According to the Dietary Guidelines 2010, good fats are those that can lower bad cholesterol levels and are beneficial when consumed in moderation. Avocados contribute good fats to one's diet, providing 3 grams monounsaturated fat and 0.5 grams polyunsaturated grams fat per 1 ounce of serving.

Notes:
•    1 tea spoon = 5 grams
•    1 tablespoon = 15 grams
•    Your daily water intake should be 8-9 cups. It is better to drink 1 cup of warm water on an empty stomach 20 minutes before breakfast.

References:
http://www.nutritionremarks.com/2012/02/26/craving-sweet-foods-and-its-link-to-diabetes-in-pregnancy/
http://www.diabetes.org/diabetes-basics/gestational/what-is-gestational-diabetes.html
http://www.usda.gov/wps/portal/usda/usdahome
http://www.coles.com.au/babyclub/articles/pregnancy/low-gi-pregnancy-diet
http://diabetes.about.com/od/nutrition/a/My-Top-5-Best-Fruits-For-Diabetics.htm
http://diabetes.about.com/od/nutrition/qt/eggplantcarbs.htm
http://www.avocadocentral.com/nutrition/avocados-good-fats-heart-health

Photos references:

http://www.diabeteszone.org/diabetes-in-women
http://mcparkerhouse.blogspot.com/2012/06/farmshare-berries-granola-with-greek.html
http://www.shutterstock.com/video/clip-2437856-stock-footage-a-glass-of-milk-and-a-red-apple.html
http://s3.amazonaws.com/dietforu/chicken-brown-rice-and-vegetables-diet.html
http://sipofstarrshine.com/2014/04/13/foods-i-used-to-avoid/
http://www.denverpost.com/portlet/article/html/imageDisplay.jsp?contentItemRelationshipId=3530841
http://www.bellaonline.com/articles/art69987.asp
 http://www.weeknightbite.com/sweet-home/lentil-avocado-salad-w-pesto-dressing




;