Archive for November 2016
Gestational Diabetes Menu
Gestational Diabetes Menu -Creating a gestational diabetes menu can be quite easy, provided you follow the guidelines discussed below.
TAKE ON A DIFFERENT PERSPECTIVE WHEN LOOKING AT FOOD
This includes looking at foods according to different categories.
For example:
PROTEIN
- Red meat, such as beef, mutton and pork
- Poultry, including duck and turkey
- Legumes/ lentils and nuts
- Beans, including baked, butter, kidney, and soya
- Eggs and cheese
CARBOHYDRATES
- Starches, including bread, cereals, corn, grains, macaroni, noodles, pasta, potatoes, rice, and spaghetti
- Vegetables, such as green beans, lettuce, and sweet potatoes
- Fruit, including apples, kiwis, oranges, peaches, and plums
- Dairy products, such as milk
FATS
- Skin of poultry
- Nuts
- Avocados
- Dairy products, including butter, cheese, and milk
FIBER
- All fruits and vegetables
- Grains
- Nuts
Since it’s simply not possible to include every food that falls in the categories, it’s important to learn how to read labels to prevent any confusion. Then, use this information to plan your gestational diabetes menu.
VALUABLE TIPS
- The appropriate balance of carbohydrates, fats, and protein is crucial. You should split carbohydrates into fruit and dairy, starch, and vegetables.
- Determine the food’s value based on the most common ingredient. For example, nuts are a source of fats, fiber, and protein, yet its main source is protein. As a result, if you are in need of protein, nuts are a good option. However, if you are in need of fiber, nuts shouldn’t be your first choice.
- Although avocados are a fruit, your gestational diabetes menu should consider them a fat.
- Anytime you eat carbs, also have protein. Keep in mind that the combo of carbs and proteins will naturally add fat to your diet, meaning it can be easy to get too much. Be sure to limit the amount of fat in your diet.
GESTATIONAL DIABETES MENU SHOPPING LIST
When you are pregnant and struggling with gestational diabetes, it’s always a good idea to do your grocery shopping ahead of time.
To do this, prepare a list of meals a week ahead of time and complete your grocery list accordingly. When at the store, this will help you avoid “bad” foods, such as candy and tortilla chips.
When writing out your lists, divide it into nutrition groups, including dairy, fruits and supplements, proteins, starch, and vegetables. Be sure to note the total grams of carbs and portion sizes you will need.
WHAT TO BUY AND WHAT TO CONSIDER
When grocery shopping, get into the habit of reading labels for the ingredients, portion size, and total carbs and fiber. Here’s what to buy and what to look for.
PROTEINS
- Turkey
- Cottage cheese
- Tofu
- All kinds of nuts
- Fish, preferably ocean caught
- Eggs; keep in mind that 1 large egg replaces 1 oz. of meat.
- Peanut butter, either smooth or chunky. Look for sugarless if possible.
- Opt for skinless chicken or remove the skin at home.
- Choose lean beef, mutton, and pork. If this isn’t available, cut off the fat yourself
- DAIRY
- Yogurt, specifically sugar free, plain
- Low-fat or skim milk
- If you don’t consume milk or yogurt daily, take a calcium supplement, such as Coral Calcium.
VEGETABLES
- Either fresh or frozen will do. Opt for a variety of colors, while keeping in mind that colorful vegetables have more nutrients.
FRUITS
- Choose either fresh or frozen fruit with no added sugar.
- If you purchase canned food, opt for versions without added sugar. Be sure to drain the juice before eating the fruit.
- For convenience, purchase fruit in portioned sizes.
SNACKS
- Each snack should have 15 grams of carbohydrates per portion size.
Good options include:
- Plain cookies
- Vanilla wafers
- Graham crackers
- Ginger snaps
FINAL THOUGHTS
Be aware that the information provided above is meant to be an educational aid only and should not be used in lieu of medical advice by a licensed provider.
