Meal Planning with Gestational Diabetes

Meal Planning with Gestational Diabetes

meal planning with gestational diabetesGestational diabetes is a condition in which women without previously diagnosed diabetes exhibit high blood glucose levels during pregnancy. It is an often complicated and intimidating condition to deal with, and requires following a strict diet plan to ensure the safety of both mother and child.

Uncontrolled gestational diabetes can put a mother at risk for a myriad of complications including pre clampsia, jaundice, low blood sugar, and delivery complications. Some babies born to mothers with unchecked gestational diabetes can grow larger than a normal baby and cause complications for both mother and baby during delivery.

A controlled diet is often the first step to controlling gestational diabetes. Every pregnant woman should follow certain guidelines when eating for two, but for women with gestational diabetes it is especially important to follow a healthy dietary plan. Most doctors will recommend eating three moderately sized meals per day with two or three snacks dispersed throughout the day. Meals should include whole grains, fresh fruits, lean proteins, and lots of vegetables.

Carbohydrates will need to be heavily monitored and limited. Carbohydrates are not just limited to baked goods, though. A lot of foods are high in carbohydrates such as breads, cereals, pasta, potatoes, fruit, and milk. For pregnant women with gestational diabetes, it is a good idea to plan out your meals ahead of time. This will help you keep on track with what you are eating, and also ensure that you do not skip meals or snacks. Skipping a meal or snack can be detrimental to keeping your blood glucose levels in check.

Here are some ideas to help you plan your meals:

Breakfast:
Whole grains such as steel cut oatmeal, bran cereal, or two slices of whole wheat toast. A protein such as a hard boiled or scrambled egg, or a tablespoon of peanut butter.  A small handful of fresh berries or half a grapefruit.

Example: One cup of hot bran cereal topped with a small handful of fresh berries and vanilla almond milk.

Mid-Morning Snack:
Snacks should be mostly protein based. Try to stay away from chips or cookies.

Example: A handful of raw almonds or six saltine crackers with a tablespoon of peanut butter.

Lunch:
One ounce of protein and lots of fresh veggies make a delicious, satisfying, and gestational diabetic friendly lunch.

Example: Tossed salad with one ounce of grilled chicken and two tablespoons of low fat dressing.

Afternoon Snack:
Fresh cut veggies make a great healthy and filling snack.
Example: One cup of baby carrots with two tablespoons of hummus. (Try using a low sodium brand or making your own)

Dinner:
Three ounces of a lean protein of your choice, ½ to one cup of starch, and as many vegetables as you can eat. You can include a small amount of fat, such as one tablespoon of margarine or two tablespoons of a low fat salad dressing.

Example: Three ounce turkey breast with bread crumbs served with half a cup of cooked quinoa with mushrooms and mixed vegetables sautéed in one tablespoon of olive oil. Try a baked apple with oats and cinnamon for dessert.

Before Bed Snack:
It is highly recommended for expectant mothers to eat a before bed snack. It will help keep your blood glucose levels maintained while you are sleeping, and can sometimes help prevent morning sickness.

Example: One slice of whole wheat bread topped with a sliced hard-boiled egg.

Eating for two with gestational diabetes can be filling and enjoyable. By following recommended meal plans, you can ensure a healthy mom and baby.

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Ways To Prevent Gestational Diabetes

Prevent Gestational Diabetes

prevent gestational diabetesAs more and more pregnant women are being diagnosed with gestational diabetes, people are asking if there are ways in order to prevent gestational diabetes. Simply speaking, there are no guarantees with regard to the prevention of gestational diabetes.  After all the focus on gestational diabetes is intervention and monitoring rather than prevention. If you are at high risk for developing gestational diabetes, then there is no sure way to prevent gestational diabetes.

However, this does not mean that you just have to accept your fate and not do anything in order to prevent gestational diabetes. While you can’t change your family history of type 2 diabetes or your, remember that there are modifiable risk factors so that you can lessen your chances of getting gestational diabetes during pregnancy. Here are some of the things that you can do in order to help prevent gestational diabetes:

Eat healthy foods-Prevent Gestational Diabetes

Although this piece of advice applies to all pregnant women, those who are at risk for developing gestational diabetes should watch out for the foods that they eat to help prevent gestational diabetes. Your goal to prevent gestational diabetes is to keep your blood glucose within normal and stable levels throughout the day. Avoid foods that have a high glycemic index, such as pasta, flour, potatoes, and sugar. You can eat them, but in very small and controlled amounts. Instead, eat more protein-rich foods like chicken, dark green leafy vegetables, and seafood if you want to prevent gestational diabetes. You may eat fruits, but avoid commercial fruit juices since they contain artificial sweeteners that might shoot up your blood glucose levels.

Exercise-Prevent Gestational Diabetes

Physical activity is important even if you are pregnant, and more so if you want to prevent gestational diabetes. Remember that right after exercising, blood glucose levels considerably drop, hence making it an effective way to prevent gestational diabetes. You don’t have to do heavy exercises in order to keep your blood sugar levels stable. In fact, you have to make sure that you only engage in light exercises since you are pregnant. Light exercises can already work well to prevent gestational diabetes. Such exercises include walking around the block and even doing light household chores. Just make sure that you monitor your heart rate while exercising.

Maintain your weight-Prevent Gestational Diabetes

While you will certainly gain weight during pregnancy, remember that this weight gain should be kept under control to prevent gestational diabetes. Your should have regular check-ups with your obstetrician to know the right weight for your month of pregnancy. Obesity is linked to gestational diabetes as it is one of the modifiable risk factors of that condition. Therefore, planning your meals accordingly and exercising regularly can help maintain your weight within the normal range and help prevent gestational diabetes.

Stop smoking-Prevent Gestational Diabetes

Smoking is another risk factor that is linked to gestational diabetes. If you are a smoker, perhaps it is high time that you consider giving it up for the sake of your baby and to prevent gestational diabetes. Not only will it hasten the development of gestational diabetes, but it might also have some detrimental effects on your baby. Quit now before it affects you and your baby.

Although there are no guarantees in totally avoiding gestational diabetes, knowing how to prevent gestational diabetes through lifestyle changes will surely help you in managing your condition.

If you have found yourself with gestational diabetes, then please read all my published books on gestational diabetes Search on Amazon for “Baby Steps for Gestational Diabetes”, you will find my book series there, Thanks Mathea Ford RD/LD

CLICK THE BOOK COVER TO SEE THE DETAILS OF THIS GREAT BOOK!

prevent gestational diabetes

 

I Have Gestational Diabetes – What Should I Eat?

i have gestational diabetesGestational diabetes has become a common problem among pregnant woman now days due to inactive lifestyles and unhealthy food habits. Not many people realize, if such conditions are not controlled in the initial stage, they can lead to great health complications in the future. Without amiss, it should be noted that bringing small changes in the diet can help you get over your condition in a very smooth and subtle way.

Here are some general dietary guidelines for those looking for an answer to:

I Have Gestational Diabetes – What Should I Eat?

Eat Variety Of Foods

Although, a pregnant woman is always expected to eat a nutritional diet, it becomes all the more important when she is suffering from gestational diabetes. Make sure you create a balanced gestational diabetes diet chart or get a gestational diabetes diet meal plan to ensure that you are taking right amount of nutrients at the right time. According to dietitians and experts, it is always advised to include at least three small-size meals and four snacks every day.
Include Right Amount Of Carbohydrates

Carbohydrates are good for your body if you take them in the right quantity. Eating a diet rich in carbs will ensure that your body is getting all the necessary nutrients required for the growth and development of your fetus. Also, a carb managed diet is also beneficial in controlling the effects of gestational diabetes. Include whole grain cereals, fresh fruits and vegetables in your diet. Spread the carbohydrate intake evenly into 3-4 servings throughout the day.

Don’t Ever Skip Meals

A lot of women have a habit of skipping breakfast to maintain weight. This is absolutely wrong and skipping meals actually adds to weight gain. It is important to understand that your body has certain needs that need to be fulfilled at the right time. Skipping meals is not an option at all! You should be consistent about your meals and prepare a proper gestational diabetes meal plan to make sure that you are eating the right amount of food. It will keep your blood sugar in control and make you feel more energetic throughout the day. I Have Gestational Diabetes – What Should I Eat?

Include High-fiber and Protein Rich Foods

Most women think, I have gestational diabetes, so I should start eating in control.  Hence, they start compromising with their daily nutritional diet. It is imperative to know that most of your body is made of proteins and thus you should never miss on including good amount of protein in your diet. On the other hand, eating high-fiber food is also good as it helps to maintain your blood sugar level during gestational diabetes. Include fresh fruits, vegetables, cereals, dried peas, legumes and beans in your diet. Spread them evenly into three-four meals to get the maximum benefit of each. I Have Gestational Diabetes – What Should I Eat?

Limit Your Intake Of Artificial Drinks

Artificial drinks such as soda, flavored teas, and artificial fruit juices can play havoc to your gestational diabetes problem. Such drinks can immediately increase your blood sugar level, creating complications for you and your baby. Consult your doctor on using artificial drinks such as juices and sweeteners if you don’t have any other option. Apart from this, you can focus more on fresh fruit juices, decaffeinated tea, and water. I Have Gestational Diabetes – What Should I Eat?

We hope these tips would have got you the answer for your query, “I Have Gestational Diabetes – What Should I Eat?” Keep in mind all these tips and you will be able to cope up with your gestational diabetes condition with ease.

If you still have any doubt on meal plans, simply visit my page on gestational diabetes diet meal plans and we can provide a great resource to your meal planning. 

See it by clicking here! I Have Gestational Diabetes

Gestational Diabetes Diet Meal Plan-How to Get Started

Gestational diabetes refers to a case where diabetes is recognized during pregnancy. It is common to about 7% of all pregnancies. The diabetes arises during the second half of the pregnancy and goes way after the baby is born. The diabetes may have further complications if not treated during pregnancy.

Chances of Getting Gestational Diabetes

The chances of getting gestational diabetes are greater if one is overweight, if she had gestational diabetes before, if you have a relative(parent, brother, and sister with type 2 diabetes), if one has ever given birth to a child weighing more than 9 pounds, and she is an American Indian, African American, a Pacific Islander American, and Hispanic/Latina.

How Gestational Diabetes Diet Meal Plan Works

gestational diabetes diet meal planModifying the diet is the first step that a mother that has the disease should emulate towards when treating the condition. This is essential in maintaining the blood sugar level at a normal range while still taking a healthy diet. Gestational diabetes diet meal plan is done by monitoring the amount of carbohydrates in the diet. This is because carbohydrates are digested to produce glucose, a core factor in fueling the body and nourishing the developing fetus. However, the glucose levels must be controlled so that they stay at a level that is within target.

The following measures should be taken in order to keep glucose levels in control:

Plan the Meals-gestational diabetes diet meal plan

One can maintain blood sugar levels by eating 3 regular meals in a day and 2 to 4 snacks thorough the day. The meals and the snacks must be balanced and more so in the amount of carbohydrates and calories they contain.

Eat a Good Breakfast-gestational diabetes diet meal plan

One must ensure that she eats a good breakfast because the levels of glucose are usually unstable in the morning. However, one must limit carbohydrate and fruit juice intake and eat proteins instead.

Increase Your Fiber Intake-gestational diabetes diet meal plan

This should include vegetables, beans, peas, legumes and whole grain breads should make up a large portion of your diet.

Limit Your Milk and Sugary Beverage Intake-gestational diabetes diet meal plan

Usually, milk has high lactose (simple sugar) content and must thus be limited to all the mothers that are working to manage gestational diabetes. One should look for additional sources of calcium and additionally avoid fruit juices and soda because they contain a high level of glucose.

Effects of a gestational diabetes meal plan on the child

Glucose crosses the placenta from mother to baby to meet the energy needs of the developing baby. If mother’s blood glucose levels are raised, a greater amount of glucose crosses the placenta to the baby. To manage this extra amount of glucose, the baby produces more insulin. This can cause excessive growth and fat in the baby. If mom’s blood glucose levels continue raised, the baby size may be larger than normal. Following delivery, the baby might experience low blood glucose levels, mostly if the mother’s blood glucose levels were higher before the birth. Gestational diabetes can be monitored and treated with a gestational diabetes diet meal plan and if well controlled, the risks are greatly reduced.

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What Should Be My Calorie Intake With Gestational Diabetes?

What Should Be My Calorie Intake With Gestational Diabetes?

Just like in any other type of diabetes, women with gestational diabetes should watch what they eat. This is an important facet in the control and treatment of gestational diabetes. Neglecting you dietary restrictions and requirements will only worsen your gestational diabetes, leading to complications not just for you but also for your baby. To prevent these things from happening, health care providers and nutritionists advise women with gestational diabetes to watch their calorie intake. Thus, What Should Be My Calorie Intake With Gestational Diabetes? Special attention is paid to carbohydrates, since these are the sources of glucose that women with gestational diabetes are unable to fully utilize.

Assessment of gestational diabetes-calorie intake with gestational diabetes

Before giving you a meal plan and a list of foods to avoid, your health care provider will first assess your body weight, your total weight gain during pregnancy, and your eating habits before making recommendations on your diet. Remember, no two nutritionists will give you the same recommendations, since there are no hard and fast rules when it comes to a gestational diabetes diet. The food choices may vary, as long as you stick to the calorie intake recommended for you.

calorie intake with gestational diabetesYour eating habits will also make a large impact on your dietary recommendations. For example, if you are the type of person who gains weight quickly, then you might be asked to cut back on your caloric intake and to engage in exercises safe for pregnancy. If you have a sweet tooth, your doctor will recommend cutting back on those sugars and eating more fresh produce and lean proteins.

Calorie intake with gestational diabetics

For normal pregnant women, the recommended daily caloric intake is 2600 calories. Since you have gestational diabetes, doctors recommend having a slightly less caloric intake of 2000 to 2400 calories. It is only slightly lower than the normal recommendation because you are pregnant. As such, women are not advised to go on a restrictive diet during pregnancy, as this can adversely affect the health of your baby. Hence, doctors who recommend a lower calorie intake of 1500 to 1800 calories per day should know that they are putting both the mother and the baby in grave danger.

Although there is only a slight decrease in the daily caloric recommendation for women, what matters is how you distribute these calories into carbohydrates, fats, and proteins.

Breaking down the calories-Calorie Intake With Gestational Diabetes?

In general, you have to watch your carbohydrate intake, since too much carbs will lead to an increase in your blood sugar levels. Your total carbohydrate intake per day should make up less than half of your total caloric intake. This means around 175 grams of carbohydrates per day, evenly spaced out throughout the day into 15 to 30 grams per meal. Eat more vegetables, high-fiber foods, and whole grain carbohydrates. Ditch the sugary ones.

As for protein, you can have two to three servings per day. Protein-rich foods include meat, fish, eggs, nuts, and dry beans. Remember to trim all visible fat from the meat and, as much as possible, go skinless. For fats, limit your intake but do not totally remove them from your diet as they provide long-term energy for growth and brain development.

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What Are The Healthiest Ways In Cooking For Gestational Diabetes – Grill, Fry, Microwave, Stovetop?

Cooking for Gestational Diabetes

In gestational diabetes, healthy eating does not only mean eating the right type of food. It also means cooking those foods in the right way. There are several cooking methods that cut great amounts of calories from foods that normally contain lots of fats. Good thing that there are several ways to cook healthy, and you are not limited to just one option. Grilling, stir frying, microwaving, and some stove top cooking methods can help you achieve your goal of eating healthy. Here are the reasons why these cooking methods are perfect for women with gestational diabetes:

Grilling –Cooking for gestational diabetes

cooking for gestational diabetesA lot of grilled foods are good for women with gestational diabetes basically because they are low in fat and high in nutrients. Moreover, grilling does not strip your food of flavor; in fact, this cooking method enhances flavor, making it not just a healthy way of cooking but also a delicious way of bringing out the flavor in your foods. You can marinate your food using olive oil and citrus juices to tenderize the meat and vegetables that you are grilling.

Just remember that if you are grilling meat, you have to remove the excess fats just like other cooking methods. Burnt fats produce heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH), which are said to be cancer-causing substances. You also need to remember not to overcook foods, since the charred bits can increase the production of HCA and PAH. In addition, you can add herbs like mint, basil, rosemary, oregano, thyme, and sage to reduce HCA formation and to add flavor to your grilled foods.

Stir-Frying-Cooking for gestational diabetes

Stir frying is also a healthy way of cooking for gestational diabetes because it allows you to subject your food to very high heat for a short time. Hence, in order to cook them thoroughly, your food must be cut into smaller pieces and you must continuously stir the food to keep them from being burnt. For woman with gestational diabetes, you can stir fry different vegetables such as broccoli, bell peppers, mushrooms, and eggplants. Since you need to cut them into small pieces when you stir fry them, it will help also help you to control what you eat. You can also use olive oil to make your food a lot healthier.

Microwaving-Cooking for gestational diabetes

Microwaving is just like steaming, since you are just subjecting the food to heat without using any oils or fats. You can microwave goods like vegetables, fish, and chicken in order to retain their nutrients. You can also cover the food while microwaving so as to retain the steam inside. Just make sure that you use microwave-safe cooking vessels, such as glass and baking dishes. Metal, Styrofoam, and some plastic containers are not safe to be used in the microwave.

Stove Top-Cooking for gestational diabetes

Different stove top methods are considered to be healthy ways of cooking for gestational diabetes. These methods include steaming, simmering, and boiling. Steaming leaves your vegetables tasting crunchy but still nutritious because it uses less amount of water compared to boiling and simmering. Boiling and simmering are common ways of cooking vegetables by submerging them in boiling water, with the latter only using less heat than the former. All of these stove top cooking methods can be used to cook nutritious foods for cooking for gestational diabetes.

For more information on the dietary considerations for women with gestational diabetes, please sign up for our newsletter. Looking for a complete gestational diabetes meal plan then look no further.  My book of complete meal plan and recipes is located here available on  Amazon in the US and the UK!

What Are Great Gestational Diabetes Snacks To Carry With You When You Have Gestational Diabetes?

Gestational Diabetes Snacks

When you have gestational diabetes, you might find it hard to decide on what kinds of snacks you need to eat. Some women might even avoid eating snacks altogether, making them very hungry during mealtimes. The truth is that women with gestational diabetes need to eat snacks in between meals. These gestational diabetes snacks keep you from getting hungry until your next meal, thus helping you not eat too much at mealtimes. This, in turn, will help keep your blood sugar levels in check. Moreover, it prevents the risk of having hypoglycemia in between meals.

Women with gestational diabetes are advised to have two to four snacks per day. Your gestational diabetes snacks choices will largely depend on how much you exercise and also the hypoglycemic agents you are taking. In general, however, here are some examples of snacks that have low glucose content and can be eaten by women with gestational diabetes:

  • Plain yogurt with natural sweetener – A cup of plain yogurt combined with an herbal sweetener like Stevia is a good dessert for women with GDM. You only get carbohydrates from yogurt, but since you use a natural sweetener, you don’t get extra calories or glucose.
  • Sugar-free gum – The chewing action that you make while chewing the gum in your mouth can give you a satiated feeling while you are waiting for your meals. Also, since this is sugar-free, you don’t get calories from it. You can also try munching on some sugar-free candies.
  • Unsalted almonds – 23 pieces of naturally unsalted almonds is only equal to five grams of carbohydrates, so you can enjoy quite a lot of these healthy and crunchy almonds without fearing a sudden spike in your blood sugar levels.
  • Fruit-flavored bottled water – You can find different variants of these fruit-flavored bottled waters in the supermarket. Whether carbonated or not, they taste like your favorite fruity drinks, only with no caffeine and no carbs. However, what you need to remember is that most of these fruit-flavored bottled waters contain Splenda, so always drink these in moderation.
  • gestational diabetes snacksLow-carbohydrate vegetables – You can munch on vegetables with low carbohydrate content like asparagus, artichoke, celery, and cucumbers. Although these veggies won’t really sate your sugar cravings, they act like the chewing gums that occupy your mouth while waiting for your meals.
  • Sweet pickles – You can get individual-sized servings from Mt. Olive. They give you a tangy flavor while still remaining sugar-free. Moreover, the strong flavor provides a feeling of satiety, thus quelling the appetite easily.

In choosing gestational diabetes snacks, you have to remember to always eat healthy, meaning indulge in foods that have low caloric and sugar content but contain nutrients and vitamins that you and your baby needs. You should also limit the carbohydrates you consume per snack to 1 to 2 carbohydrate choices. As for midnight snacks, you might also need to eat some, but make sure you talk to your health care provider first.

For more information on gestational diabetes and the dietary choices you have, you can sign up to our newsletter.  If you are in search of a complete gestational diabetes diet meal plan with recipes you can look at buying my book on Amazon, find the link here. Gestational Diabetes Book!

Green Things Are Healthy for You On St. Patrick’s Day-Gestational Diabetes

If there is any time of the year that pushes you to go green, that would be St. Patrick’s Day. There is no other time of the year best fit for you to enjoy eating healthy green foods other than St. Patrick’s Day. This especially goes out to all those with gestational diabetes, since eating green means also eating healthy. It is more than just the color of the foods that you eat; it also means the nutritional content of the food that makes it “green”. Here are seven great green dishes and delicacies for you to try during St. Patrick’s Day:

  • Lime yogurt pie – In order to do this, you need to use some fat-free cream cheese and low-fat or light yogurt. The fresh lime juice content will also add a tangy flavor to this sweet treat. This is the perfect dessert for those who want to indulge in something sweet yet healthy this St. Patrick’s Day.
  • Protein shamrock shake – Sweet treats don’t have to be a guilty pleasure for you as this shake only contains 8 grams of carbohydrates and 30 grams of protein. Just make sure that you use low-fat cottage cheese and protein powder. Add mint flavoring to your shake for a cool effect in your mouth.
  • Vegetable burger – The difference between the veggie burger and the regular burger is that the latter contains lots of fats, while the former contains hardly any fats. For women with gestational diabetes, a mixture of chick peas, spinach, cucumber slices, lettuce leaves, avocado halves, and tomato slices make up a good vegetable burger.
  • Garlicky kale salad – Only containing 7 grams of carbohydrates, a bowl of kale can be converted into a healthy and delicious salad just by adding apple cider vinegar, lemon juice, and minced garlic. Aside from being low in carbohydrates, it is also low in calories and high in fiber and antioxidants, making it a pretty great meal for women with gestational diabetes.
  • Zucchini cakes – With only 63 calories, there is no doubt that zucchini cakes are healthy treats for those with gestational diabetes. Although it is a cake, it only contains 1.1 grams of sugar, so this can be a nutritious dessert which you can enjoy in several servings.
  • Green detox soup – This green-colored soup is made from a mixture of different vegetables and fruits such as avocado, broccoli, onions, and lemon juice. The ingredients are also known to be good antioxidants, and that means that this food is packed with a lot of nutritional benefits.
  • Green chili chicken – You can get a lot of protein from this delicious soup, since it contains 54.6 grams of protein. Aside from chicken, the soup contains a variety of vegetables such as red pepper, garlic, cumin, and cilantro, which makes it green and healthy. The additional jalapeno and green chiles give a spicy kick to this tasty dish.

Although the aforementioned dishes are great for St. Patrick’s Day, remember that this is not the only day for you to eat healthy. You can learn about more nutritional dishes for gestational diabetes if you sign up for our newsletter.  If you are in need of a diet meal plan for gestational diabetes meal plan.  This is a complete meal plan and recipes, it written by Mathea Ford RD/LD, find it on Amazon below.

Fruits and Vegetables Gestational Diabetes-Common Portion Sizes of Carbohydrate Choices

Fruits and Vegetables Gestational Diabetes

In gestational diabetes, it is important that you control what you eat. This does not necessarily mean that you should avoid eating certain foods. On the contrary, you can eat any type of food that you want, provided that you do so in moderation. This is to avoid raising your blood sugar levels to uncontrollable heights. The important thing is to keep a balanced diet with all the nutrients still present in your meal so that both you and your baby can grow healthy. On your diet try fruits and vegetables gestational diabetes!

That being said, carbohydrates are very important parts of your meal. It will give you the energy to do your daily activities, although too much of it can raise your blood sugar levels. Therefore, here are the serving sizes for fruits and vegetables.

Each fruit here contains 15 grams of carbohydrates:

Fruits

Size of One Serving

Apple, orange, pear, or peach 1 small piece the size of a tennis ball
Banana or mango ½ piece
Grapefruit 1 large piece
Small grapes 17 pieces
Honeydew or cantaloupe 1 cup
Raisins 2 tablespoons
Unsweetened, canned fruit ½ cup
Papaya or watermelon 1 cup cubed
Apple, orange, or grapefruit juice ½ cup
Applesauce ½ cup
Fresh blueberries or blackberries ¾ cup
Kiwi fruit 1 piece
Dried fruit ¼ cup
Fresh strawberries 1 ¼ cup
Lemon 1 large piece
Nectarine 1 cup
Diced pineapple ¾ cup
Canned pineapple 1/3 cup
Raspberries 1 cup
Fresh cherries 12 pieces
Dates 3 pieces
Figs 2 small pieces
Plum 2 pieces
Diced rhubarb 3 cups
Low-calorie cranberry juice 10 ounces
Unsweetened orange, grape, or pineapple juice 4 ounces
Unsweetened lemon juice 6 ounces

 

On the other hand, each vegetable here contains 5 grams of carbohydrates:

Vegetables

Size of One Serving

Raw broccoli 1 cup
Cooked broccoli ½ cup
Spinach and other greens 1 cup
Raw cauliflower 1 cup
Raw carrots 1 cup
Fresh pepper 1 cup
Canned tomato ½ cup
Leafy vegetables 1 cup
Tomato sauce 2 tablespoons
Vegetable or tomato juice 1 cup
Chopped asparagus 1 cup
Bamboo shoots, beans, Brussels sprouts, or bean sprouts ½ cup
Cabbage, celery, collard greens, green beans, fresh mushrooms, mustard greens, radishes, or squash 1 cup
Chili pepper 5 small pieces
Turnips, kale, leeks, okra, onion, sauerkraut, scallions, or rutabagas ½ cup

Take note that vegetables contain 1/3 of the carbohydrate of a regular serving of any other carbohydrate.  You can eat 3 times as much of them as other carbohydrates for the same 15 gm.  Vegetables and whole fruits also contain more fiber and keep you feeling full longer than other foods, so they are an important part of your overall plan to reduce your blood sugar.

Tips on Including Fruits and Vegetables in your Diet- Fruits and Vegetables Gestational Diabetes

  • Eat vegetables with only little or no fat, dressings, or sauces.
  • If you want to have salad dressing, choose the low-fat type.
  • You can also steam vegetables using low-fat broth.
  • When cooking vegetables, add a small piece of smoked turkey or lean ham instead of fat.
  • Sprinkle herbs and spices on your vegetable salad because these flavorings have almost no fat or calories.
  • If you do use fat in cooking vegetables, choose soft margarine, olive oil, or canola oil.
  • Eat smaller pieces of fruit rather than make them into juices.
  • If you are going to make a fruit juice, do not add any more sugar.

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