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HEALTHY EATING FOR GESTATIONAL DIABETES When you have gestational diabetes it is important to manage your diet. This will help you to control your blood glucose levels. Here are some important points to follow: 1. All carbohydrate foods turn to glucose when your body digests them. The more carbohydrate you eat at one time, the higher your blood glucose level will rise. Carbohydrates include starchy foods such as bread, cereals, flour products i.e. biscuits as well as some vegetables such as potato, corn and legumes i.e. peas, baked beans, lentils. They also are in foods with natural sugars such as fruit, milk and yoghurt and lastly added sugars such as lollies, sugar, honey, jam, cordial and soft drinks. 2. Eating smaller meals and snacks regularly will help keep your glucose levels more stable. You should wait 2.5-3hrs after your meal before you have a snack. Likewise do not have a snack too close to your next meal (leave at least 1.5 hours). 3. Do not skip meals or try to avoid carbohydrate foods- this will usually mean you will end up very hungry and often would eat more than you usually would at your next meal and generally leads to more unstable blood glucose levels. It is also unhealthy for you and your baby if you eat too little carbohydrate as your baby is relying on a certain amount of glucose energy from you. 4. Eat more vegetables. Salad and other cooked non-starchy vegetables give you lots of vitamins, minerals and fibrebut very little carbohydrate. Include them at your meals and snacks, or eat them as an extra whenever you are hungry! 5. Protein foods don’t turn into glucose and help you to feel full. You can include protein foods (meat, chicken, fish, seafood, eggs, cheese, nuts + nut butters, seeds and tofu) in sensible amounts at meals and snacks or occasionally as an extra. They will not cause your glucose level to rise. 6. Watch your fats! It is important not to gain too much weight in your pregnancy. Eating too much fat makes it easy to gain excess weight. Reduce added fats such as oil and margarine, choose low fat dairy products, choose lean meats and avoid fried foods and high fat snack foods and take-aways. Fat doesn’t directly raise your glucose levels but can make it harder for your insulin to work if you eat high fat foods. www.gestationaldiabetesrecipes.com SUGGESTED MEAL PLAN FOR DIABETES Breakfast: 1 cup egg noodles with meat/fish and veges OR 1-2 wholegrain toast with peanut butter or cheese or egg + 1 glass low fat milk/soy milk 1 serve of fruit ± 2 plain biscuits OR 1 crunchy muesli bar ± Diet or plain yoghurt OR 1 cup (cooked) rice or 1 ½ cups (cooked) noodles or 8-10 Dumplings (+/- soup broth) + serve of meat/fish/chicken + vegetables Mid Morning: Lunch: Sandwich or crusty grain roll with lean meat, chicken, fish, cheese filling + salad vegetables + 1 small piece of fruit Mid Afternoon: 1 serve of fruit + Handful of nuts/piece of cheese OR 4 Vita-weats + cheese ± 1 serve fruit Dinner: Piece lean meat, chicken or fish OR + 1 medium potato or large corn cob + large serve vegetables or salad 1 cup (cooked) rice or 1 ½ cups (cooked) noodles or 8-10 Dumplings (+/- soup broth) + serve of meat/fish/chicken + vegetables Supper: Glass low fat milk or calcium rich soy milk or a small serve calcium rich ice-cream/custard OR 1 fruit OR 1 slice raisin toast OR 2 plain biscuits *Carbohydrate containing foods in bold EXTRAS: Allowed Non-starchy vegetables Protein foods i.e. meat/cheese/egg Clear soups i.e. broth, Miso Diet soft drinks/cordials /jellies Water, soda water, mineral water Tea, coffee, herb teas Garlic, chilli, curry, spices, herbs Fish sauce, soy sauce, oyster sauce, tomato paste Vinegar, Worcestershire sauce, mustards, mayonnaise Artificial sweeteners: Aspartame (951), Sucralose (955), Saccharin (954), Cyclamate (952) Dietitian: Natasha Leader Avoid Sugar, honey, jam, syrup, Nutella Fruit juice, soft drinks, cordial Lollies and chocolates Cakes and slices including banana bread Pastries, donuts, croissants Sweet desserts i.e. redbean, mooncake White breads including Turkish bread Jasmine rice and steamed buns Fast food i.e. McDonalds & KFC Creamy pastas and fried foods Telephone: 9382 6544 2013