Introduce high fiber and lots of green foods in your diet. Fresh and leafy vegetables, whole grain breads, cereals, pulses, beans and fresh fruits should be consumed.
I did lot of research during my pregnancy as I had very less choice to eat. I am a food lover, was very tough to control on my food. when I did research I found so many options........ so it was little easy with my second pregnancy. Thought of sharing my recipes with everyone.
Exercise: Slow walk for 15 to 20 min. every day activities. Exercise helps a lot to maintain the glucose level. Avoid stress and anxiety, I know its very tough if it is second pregnancy. Try to take some help from your husband. If possible try prenatal yoga class.
Few Indian recipes for Gestational diabetes.
Gestational diabetes diet plan
Break fast Meal – 30 grams of Carbohydrates, Any amount of protein, moderated fat.
Brunch Snack – 30 grams of Carbohydrates, Any amount of protein, moderated fat.
Lunch Meal – 45 grams of Carbohydrates, Any amount of protein, moderated fat.
Evening Snack – 30 grams of Carbohydrates, Any amount of protein, moderated fat.
Dinner – 45 grams of Carbohydrates, Any amount of protein, moderated fat.
Late Night Snack – 30 grams of Carbohydrates, Any amount of protein, moderated fat.
This is just generic diet plan, usually diet plan depends on each individual.
Note: by adding Fat Food will digest slowly and we don't get hungry soon.
Make sure you measure the Carb count of all ingredients
Some snack idea which has protein.
Few Snack / Breakfast idea for US residents,
- Atkins milkshake which has 2 gm of carb / serving which is a very good source of protein, with this shake some Indian snack.
- Almond Breeze milk 40 Calories has 3 gm of carb / serving, Almond milk with Kashi golean cereal through which we get enough protein and fiber.
- Almond Breeze milk can be used for protein shake.
- Almond breeze can be used for preparing oat meal cereal.
- Peanut butter sandwich using Oroweat Bread which has less carb in each slice so that we can eat 2 slice of bread. Instead of sugar free jam/jelly use fresh fruits like grapes, blueberries, Kiwi slice, strawberry slice.
- Barilla plus pasta is very good source of fiber, protein and carb.
- Cracked wheat which is available in Winco foods, which has less carb compare to Indian Cracked wheat Upma.
- Adams peanut butter has no sugar in it.
- Southbeach bar is a good combination of protein, fiber and carbs and it tastes good compare to all other bars.
- Yogurt, make sure the sugar in it is natural sweet from fruit.
- Guacamole with Chips. which is very healthy and yummy.
- Salt boiled Edamame in pods, which is available in most of the grocery shops.
- Half whole grain bagel with cheese.
- Avocado Milk shake using Almond breeze milk.
- Carrot Milkshake using Almond breeze milk.
- Cheese stick.
- Egg fry.
- Protein Powder is one of my favorite as a Mid night snack.
- Wheat Quesadillas.
- Oatmeal Pancake.
- Carrot/Cucumber with Peanut Butter / Cheese dip.
- 1/2 Bagel with omelet.
- Quinoa Upma
- Minestrone Soup with multigrain bread.
- Guacamole Veggie Burger using Morningstar Patty. (For Lunch/ Dinner)
- For working women Amy's Meal Box are a very good choice as most of the product has perfect combination of Carbohydrates, Protein and fiber. These are available in most of the regular grocery stores like Walmart, Raley's, smiths, Trader's Joe and Safeway etc...
- For working women Deep Tiffin are a very good choice as most of the product has perfect combination of Carbohydrates, Protein and fiber. These are available in most of the Indian stores.
Some other Snacks/ Breakfast:
- Cottage cheese with fresh fruit or salad.
- Salted nuts / regular nuts. Peanuts, sunflower seeds and Almond, soy nut are very low in carb compare to other nuts.
- Cheese Sandwich.
- Paneer Snack (Paneer Pakoda, Paneer tikka, Paneer Manchurian)
- Egg Snack like Egg Bajji, Egg soup.
- Sprouts salad,
- Egg roll.
- Peanut masala.
- Egg Dosa with Peanut chutney
- French Toast, preferably whole wheat/ Multi grain bread
- Wheat Pongal (measure the quantity before eating)
- Wheat Dosa with Peanut Chutney
- Cucumber Parata
- Omelet Dosa with Peanut chutney
- Omelet Chapathi
- Saffola instant oats, each sachets contains 30gm of carbohydrates in it. Which is a good source of fiber and protein.
- Spaghetti Squash can be replaced with noodles.
Tips:
- Adding Fiber and Protein(which doesn't have any flavor and taste, which is available in Winco Foods) to wheat flour helps to digest slowly. Fiber powder is available in Costco and in Winco called flax seed powder.
- Adding Soy bean seeds to idli and Dosa. Soak handful soybean while soaking for idli and Dosa.
- Shifting to brown rice. brown rice digest very slowly and we can't eat brown rice more compare to white rice. Myth: cooking rice outside not in pressure cooker and draining the excess water will remove some carbs from the rice.
- Adding fat will slows the digestion and it fills with less food.
- Quinoa is a grain which is equal to brown rice and taste better than brown rice. Quinoa can be used to replace rice.
- Paneer is a good source of protein and it has very less carbohydrate in it.
Foods to be avoided:
Starchy food mostly whites..... like white rice, white bread, white Pasta, Potato, corn, Sweets, Sabbakki / Sabudana / Sagbeam(Its a starchy food)
Too much Methi seeds are also not good during pregnancy.
Disclaimer: I am not a Doctor or Nutrition expert, I am just sharing my experience.
