Diet Plan For Gestational Diabetes – Healthy Eating For Gestational Diabetes

August 17, 2015 by Joann Jones 2 Comments

Gestational diabetes occurs only in pregnant women and it usually poses a risk to both the mother and the developing baby. This form of diabetes is characterized by higher levels of sugar/glucose in the blood. This can lead to difficulties during pregnancy, at birth or even in the future. Fortunately, there is a lot you can do to help control your blood sugar and lower health risks. Following a diet plan for gestational diabetes is one of the most important parts of your treatment.

Diet Plan for Gestational Diabetes

What is a Diabetes Diet Plan?

A diabetes diet plan is a guide that tells you what types of foods you can choose to eat at snack and meals time and how much. A good diet plan for gestational diabetes must fit in with your eating habits as well as your schedule. Some meal planning tools incorporate carbohydrate counting, glycemic index, and plate method. A good diet plan will often improve your blood pressure, cholesterol numbers, and blood glucose as well as help you keep your weight in control. Whether you want to maintain your weight or gain just a few pounds, your diet plan can help you achieve your goal.

Your diet plan for gestational diabetes should give specific targets for the entire day and for each meal and snack. But you may not always have your meal plan to refer to.

Below are some simple steps that can help control your blood sugar levels:

Eat small, frequent meals and snacks- Eat about every two to three hours. Spreading your carbohydrates evenly throughout the day will help to keep your blood sugar stable.
Include some healthy protein in every meal and snack that you take. This helps even out your blood glucose. In addition, protein helps you feel full of energy and satisfied throughout the day.
Take a small breakfast, with a similar mid-morning snack about two hours later. When you are diagnosed with gestational diabetes, your blood sugar tends to be high in the morning. To offset this, it’s advisable that you include fewer carbs at breakfast than at lunch or dinner in your diet plan.
Choose high fiber foods- Good sources of high fiber foods include fresh and frozen vegetables, beans, whole grain breads and cereals. Fruits are also a good source of fiber. Most diet plans for gestational diabetes includes fruit in the afternoon or evening meals.
Watch out for sugar and concentrated sweets- Sugar and concentrated sweets raise your blood glucose rapidly and significantly, without providing much nutritional value. Avoid regular soft drinks, fruit drinks and fruit juice. Limit deserts such as pies, cakes, ice cream, and cookies.
Be careful about fat- It’s important to limit the amount of fat that you use especially if you are having excess weight gain. You can buy lean protein foods, such as roast beef, fish, and ham. Limit lunchmeat, sausages, hot dogs and bacon. Bake, boil, steam, or grill foods. Avoid frying. If you like fried foods, use nonstick pans and small amount of oil, (one to two teaspoon). Limit or avoid adding extra fat, such as margarine, butter, sour cream, avocados, cream cheese, mayonnaise, salad dressing, or nuts. You should also avoid instant noodles, instant potatoes, canned soup, packages foods, and frozen meals to keep your sodium intake low.

Gestational Diabetes Diet Menu Ideas

During pregnancy some women experience a temporary type of diabetes known as gestational diabetes, which is usually caused by pregnancy hormones. Women who encounter gestational diabetes during pregnancy are required to distribute their carbohydrate intake over three small to medium meals and two to four snacks a day.

Breakfast

Because consumption of carbohydrate leads in quick rise in the level of blood sugar, it’s advisable to consume more protein at breakfast. Eggs, turkey, chicken etc. keep one fuller for the day. Make sure that you do not take more 30 grams of carbohydrate at breakfast. Here are some of the foods that you can take – all but the eggs are carbohydrate and should be portion controlled:

Scrambled eggs
English muffin
Oatmeal
Bagel
Veggie sausage
Corn tortilla
Wheat pancake
Slice of bread

Lunch

At lunch time make sure that you do not consume more than 45 grams of carbohydrate. Here are some of the options that you can choose from:

Tomatoes and other veggies
Apple
Lentil soup
Lettuce
Carrots
Chicken/meat sandwich

Dinner

The carbohydrate limit for dinner should be between 45 to 60 grams. Here are some of the different kinds of foods that a diabetic can consume at dinner time:

Reduced fat milk
Tofu
Fish
Turkey
Beef
Brown rice
Bowl of vegetables
Salad
Pork
Chicken
Small potato
One cup pasta

Snacks

As a diabetic it is to your best interest if you can have your snacks in between meals to stabilize the level of your blood sugar. The limit of carbohydrate in snacks should be 15 grams per day. To keep your blood sugar level under control, you might want to have a light snack each day prior to going to bed. Just pay attention to your blood sugar levels when you wake up and how they are so you can talk to your doctor about whether a snack is important. Here are some of the different kinds of snacks that one can take:

1 cup of grapes
6 ounces of yogurt
2 cookies
1 cup of cottage cheese
4 ounce of fresh fruit
3 cups of popcorn
3 graham crackers
6 saltine crackers

There is no one perfect diet plan for gestational diabetes so including a variety of different kinds of foods and watching portion sizes is very vital to a healthy diet plan. Additionally, ensure that your choices from every food group offer the highest amount of nutrients that one can find. In simple terms, choose foods that are rich in fiber, minerals, and vitamins over those that are processed. Natural treatment is far better than taking medications, although sometimes medication is necessary.

Individuals with diabetes can eat the same kinds of foods the family eats. Each person benefits from a healthy diet so the entire family can take part in healthy eating. Usually, it takes some planning and time but you can include your favorite meals into your meal plan and still take control of your blood pressure, cholesterol, and blood glucose.

Following a healthy diet plan for gestational diabetes will assist in managing your blood sugar levels within the target range recommended by your doctor, provide adequate nutrition for you and your growing baby and help you achieve appropriate weight changes during your pregnancy.

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What Are The Signs And Symptoms Of Being 24 Weeks Pregnant?

August 16, 2015 by Joann Jones Leave a Comment

You’re well into the 6th month of pregnancy, and you are probably already reading and singing to your unborn baby. This is actually the only time you’ll be happy about weight gain, knowing that those extra pounds are beneficial for your baby’s growth. Ensure your daily diet contains a lot of vegetables, fresh fruits and other such foods which are rich in iron, calcium, folic acid and vitamins. At this time, the pregnancy symptoms are normally lighter, but there maybe some unpleasant pains and aches you might experience. Here are the signs and symptoms of being 24 weeks pregnant:

1. Backaches

When you are changing in shape and gaining a new balance center, not to mention the additional pressure the growing uterus is exerting on your body, a backache is quite common during this stage. If the back pain is too severe, you can talk to a doctor. You might also want to get some prenatal massages. There are spas that offer prenatal massages, that are provided by professional masseuses who are well trained in helping you relax during your pregnancy. Be sure you mention your particular due date when booking your appointment. There are also a few things which you do in order to reduce the backaches occurrence. You can start bending your knees, and keeping the back straight whenever you lift something, however, do not pick up anything that’s too heavy. Also, you should sit straight up, and use a pad or a pillow to support the lower back.

2. Constipation

Constipation is another symptom that might continue to trouble you all through your entire pregnancy. Ensure you include fiber rich food in your daily diet, drink lots of liquids, and if your doctor approves, exercise for about 30 minutes a day. Such simple lifestyle changes will help relieve constipation. In case your constipation is too severe, consult with your doctor. He/she might be able to offer a stool softener that’s safe for pregnancy.

3. Forgetfulness

This is another annoying pregnancy symptom which may strike. Hormonal changes, stress and fatigue may contribute to you getting more forgetful. In order to cope with the problem, ensure you keep a close track of all tasks, meetings and appointments. Set alarms, use a planner, or/and keep notebook near at all times. Sometimes I felt like my brain was Swiss cheese, and it took a while after the baby was born for the fog to clear up. Rest assured, it’s normal to become a little absentminded.

4. Congestion

You might find that the nose is runny or stuffy, and you’ve no sign of having a viral infection or allergy. This type of condition is known as rhinitis of pregnancy. It is caused by higher levels of body hormones which swell the mucous membranes that are lining your nose. In order for you to cope with the problem, sleep with the head propped. It might also help if you take a steamy bath or shower. Using a vaporizer or humidifier at night may also give you relief from the congestion.

5. Food cravings

An increase in your overall appetite is 1 of the more pleasant pregnancy symptoms which you might notice. It is not uncommon for mothers who are expecting to be constantly hungry. You may struggle with food cravings. While it is okay to give into the food cravings, just ensure you continue eating healthy and making nutritious food choices. Don’t devour everything that’s available in the fridge. And remember if you have gestational diabetes, continue to follow your meal plan.

6. Weight gain

If you are average-sized, weight gain at twenty four weeks pregnant is usually between 15-17 pounds. In case you were somewhat under weight when you started , you’ll want to gain some few more pounds, and in case you were obese or overweight, you will need to gain lesser pounds.

Other signs and symptoms:

-Indigestion and heartburn
-Braxton hicks contractions
-Linea nigra
-Swelling or edema on the legs and arms
-Itchy, dry eyes and sensitivity to light
-Leg cramps
-Blurred vision
-Back pains as well as aches on the ribs, joints and hips
-Stretch marks, particularly on your hips, abdomen and breasts
-Feeling dizzy or feeling faint when you get up way too quickly after sitting or staying in a lying position for an extended period of time (this happens since the increased volume of blood slows down the bloods’ circulation, thus temporarily lowering the blood pressure)
-Mood swings and depression
-Itchy rash on your expanding belly, back and thighs
-Some dark patches on some skin areas and also skin tags

When to consult a doctor

-When having the symptoms of vaginal bleeding and/or spotting with menstrual like abdominal cramp or dull lower back pains, feeling great pressure in the pelvic region, diarrhea, uterine contraction or/and leaking thin and clear fluid (combination of the aforementioned symptoms may indicate preterm labor)
-Persistent headaches along with extreme tiredness/fatigue, sudden vision changes, sudden swelling near the feet and ankles, upper stomach pains and breath shortness (this may indicate pre eclampsia)
-Having the combination of symptoms which include: severe fatigue, severe nausea, extreme thirst, vision problem and increased need to urinate (this may indicate gestational diabetes)
-One sided abdominal pain, blood in the urine, pain during urination and a urinary tract infection (this may indicate the development of kidney stone(s) as pregnancy usually increases risks of the condition)
-Burning sensations during urination accompanied by lower back pains, yellowish jelly like discharge or a thick white discharge (this may indicate a kidney infection or a yeast infection)
-Experiencing mild stomach cramps, light spotting, pelvic pressure or/and a change in the vaginal discharge (this may indicate an open cervix or a cervical insufficiency)
-Diarrhea or severe vomiting which lasts for more than 24 hours

Tips

-You can use over the counter eye drops (after you consult with your doctor), to fight the itchy and dry eyes.
-Keep your feet elevated when sitting down as this helps to reduce swelling.
-Follow a light exercise plan or routine (you can go for short walks every day), or you can do prenatal yoga, as this helps in maintaining good posture, fighting 2nd trimester symptoms such as back aches and edema, as well as it prepares the body for the labor stage and delivery.
-Start keeping count of the baby’s movement.
-Practice sleeping on the left side as this improves the blood circulation in the body; lying on the back basically restricts the flow of blood to placenta by exerting pressure on major veins.
-Consult your doctor prior to using products such as hair color, stretch mark creams or/and moisturizers.

Hope this helps you to at least feel better about the sometimes difficult side effects of pregnancy. You are bringing life into the world, and it’s a life that is important, so don’t forget that. And it’s temporary. Join our mailing list to hear more!

Gestational Diabetes Diet Plan Menu and Recipes

August 14, 2015 by Joann Jones 2 Comments

Starting A Gestational Diabetes Diet Plan

Being diagnosed with gestational diabetes means that you’ll need to change your eating habits, for the health of yourself as well as your new baby. The goal of a gestational diabetes diet menu is to nourish yourself and your baby by lowering your blood glucose levels. Creating your eating plan will take a bit of time and planning, but the process will become much easier when you understand the basics and after your body adjusts to your new way of eating. Below, we’re looking at the guidelines for creating your healthy eating plan and offering sample meals to help you build a menu that will work best for you.

Eat Small Portions, Frequently

In order to keep your blood glucose levels stable all day, your plan should include six small meals, each between two and three hours apart. This means adding in small meals between your regular schedule of breakfast, lunch, and dinner. Plan to eat breakfast shortly after waking up in the morning, making your first meal a priority. After hours of not eating, blood glucose levels tend to spike first thing in the morning, strangely enough, and you need to eat a little to get your body started in the right direction. To start your day off right, have a small breakfast. The meal should include protein and whole grains, rather than sugary cereals and fruit juices that will cause another quick increase in blood glucose levels. Schedule your last snack of the day later in the evening. Try to ensure that you won’t go more than ten hours without a meal overnight.
Make things easier for yourself by planning ahead. Create your gestational diabetes diet menu plan and find recipes at the beginning of the week. Set up your meal plan as a chart, creating spaces for breakfast, a morning snack, lunch, an afternoon snack, dinner, and an evening snack. Note the amount of carbohydrates, protein, and fat you should have for each of these meals and snacks. Then, make a note of what foods fit into those guidelines. When it’s time to eat, pull out your chart and eat what you’ve written down. Most of us are juggling busy schedules and it might be difficult to remember when you should be eating. Try setting an alarm on your phone to remind you of meal times.

The Role of Carbohydrates

Carbohydrates will determine where your blood glucose levels are at throughout the day. That’s why it’s important to limit, monitor, and spread out the carbs that you eat. While all foods contain a combination of carbohydrates, fat, and protein, some foods are much more carb heavy. These are the foods that should be limited in your gestational diabetes diet menu. Unfortunately, many of those are the comfort foods that we all love. Foods that are high in carbs include: beans and lentils, bread and cereal, starchy vegetables, milk and yogurt, fruit and fruit juices, and sweets. This does not mean you have to stop eating these, just eat smaller portions and watch how your body responds.

When creating your meal plan, you’ll be looking at servings of each food group. Carbohydrate servings will be the most important of these groups. The following list shows the four main groups of carbs and offers a few examples of a single carb serving.

-Starches: 1 slice of bread, 1/2 cup cooked beans or lentils, 1/3 cup cooked rice or pasta
-Starchy Vegetables: 1/2 cup mashed potatoes, 1/2 cup corn, 1/2 cup peas
-Fruits: 1 small apple, 1/2 banana, 1/2 large grapefruit
-Milk and Yogurt: 1 cup nonfat milk, 1 cup soy milk, 3/4 cup low fat yogurt

Foods to Include in Your Gestational Diabetes Diet Menu

While your menu will be well rounded, including options from every food group, you’ll be eating more of some foods than others. Now that we’ve discussed a few of the foods and food groups that should be limited when managing gestational diabetes, we’ll look at all of the options for delicious, healthy meals and snacks. Your daily meals and snacks should contain plenty of protein and lots of fresh produce.

Fresh vegetables should make up the bulk of your meals. Vegetables will help to fill you up, while giving you essential vitamins and nutrients that are extremely important for pregnant women and their babies. Vegetables also contain very few calories, meaning that you can enjoy larger servings. Add vegetables like broccoli, spinach and other greens, carrots, cauliflower, and brussels sprouts to your meal plan.

Protein is essential to controlling blood sugar. Foods that are high in protein will also help you to feel full while also working to build cells and level out hormones. Adding protein to each meal and snack throughout your day will help you to avoid hunger pangs and keep your mood in check. Sources of protein include chicken, fish and seafood, beef, turkey, tofu, nuts, peanut butter, eggs, and cheese. When choosing protein, try to limit unhealthy fats. Your body needs extra protein while you are pregnant, so make sure you include enough.

Creating and Personalizing Your Meal Plan

Your gestational diabetes diet menu should include a certain amount of servings from each food group each day. The following list shows how many servings of each food group you should consume each day on average, but if your body is really keeping the blood sugar levels high, try to limit the fruits and dairy and get your calcium in other places.

-Vegetables: 6 servings
-Protein: 7 servings
-Grains: 7 servings
-Fruits: 2 servings
-Dairy: 3 servings

You’ll notice that the recommend servings include 12 servings of carbohydrates. Remember that these servings will need to spread out evenly throughout the day. The timing of your meals is just as important to your gestational diabetes diet menu as the actual foods that you’re consuming. If you find that you’re still hungry after finishing a meal or snack, add protein and non-starchy vegetables to your plan. Now that you know which foods to limit and which foods to consume, let’s look at a meal plan for a typical day.

Breakfast: 1 serving of grains, 1 serving of protein, unlimited non-starchy vegetables
Breakfast Example: a one egg omelet with vegetables and a slice of toast

Morning Snack: 1 serving of grains, 1 serving of dairy, 1 serving of protein
Snack Example: a rice cake with peanut butter and a glass of milk

Lunch: 3 servings of grains, 1 serving of dairy, 2 servings of protein, unlimited non-starchy vegetables
Lunch Example: fish with brown rice and vegetables, a scoop of yogurt

Afternoon Snack: 1 serving of protein, 1 serving of fruit
Snack Example: cottage cheese with fruit

Dinner: 2 servings of grains, 1 serving of dairy, 2 servings of protein, unlimited non-starchy vegetables
Dinner Example: whole wheat pasta with meatballs and red sauce, a salad with cheese

Evening Snack: 1 serving of fruit, 1 serving of protein
Snack Example: half a banana with almond butter

Sticking with Your Gestational Diabetes Diet Menu

While being told that you need to make significant changes to your day to day eating habits isn’t easy, the results will be well worth it. Controlling your blood glucose levels, nourishing your body with healthy foods, and adding regular physical activity to your day will help to keep you healthy during your pregnancy. Create your gestational diabetes diet menu and stick with your plan to ensure a healthy pregnancy and the delivery of a healthy baby.