gestational diabetes diet

nlakshmi

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#2
Breakfast sample diet

Sample Breakfast Diet

• 1 egg on English Muffin with melted cheese and Crystal Light Juice
• Special K Plus Protein Cereal (only 14 carbs and 10 g of protein)
• Veggie sausage patties

Sample Breakfast #2
2 slices of whole grain toast with 2 tablespoons of peanut butter
½ cup of 100% fruit juice

Sample Breakfast #3
2 scrambled egg whites
1 scrambled whole egg
1 whole wheat English muffin
1 slice of melon

Lunch Diet

Sample Lunch Diets

Lunch Sample #1
• Sandwich with meat, cheese and 2 pieces of bread. Fruit and Veggies on the side.
Lunch Sample #2
1 cup of lentil soup (any type of bean soup)
1 serving of whole grain crackers
2 ounces of low fat cheese
1 cup of baby carrots
Lunch Sample #3:
2 slices of whole grain bread
Sliced turkey or chicken
Lettuce & Tomato
1 apple
1 low-calorie and low sugar drink or 8 oz of water

Dinner Ideas
Dinner Sample #1
• One cup of pasta or a small potato. A protein such as chicken, beef, turkey, pork and a salad.
• Tofu, brown rice and vegetables.
Dinner Sample #2
6 ounces of fish of choice
1 cup of steamed broccoli
1 cup of brown rice
1 cup of reduced fat milk
Dinner Sample #3
Grilled Chicken (about the size of your palm or a deck of cards)
1 cup of steam carrots (or another vegetable of your choice) – try to stay away from heavy starches like potatoes and corn)
1 small baked sweet potato or yams
1 tablespoon of butter
Sample Dessert Ideas
Dessert
• Slim a Bear ice-cream sandwich

 

nlakshmi

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#3
Indian Diet Plan
Here is a list of Indian gestational diabetes food items that equals 15 gram of carbohydrates. Please refer meal plan above for the amount of carbohydrates allowed for each meal/snack (if eating packaged items refer nutrition label for exact amount of carbohydrates). The quantities given below are approximate values and the effect on glucose levels might vary for different persons.

Dairy
Milk 1 cup (236 ml)
Kadi 1 cup
Lassi 1 cup
Yogurt 3/4 cup
Paneer 4 small cubes
Buttermilk 1 cup

Breads/Pasta/Rice (The quantities shown is for cooked food only)
Roti/Chapathi 1, (7 “diameter)
Naan ¼, (8”X2”)
Paratha 1nos, (6 “diameter)
Phulka (thin) 3nos, (6 “diameter)
Rice ½ cup cooked
Khichiri/Upma ½ cup
Dosa ½
Idli 1nos
Potatoes ½ cup
Peas ½ cup
Popcorn (no fat) 3 cups
Bhakri rice 1 thick (4” diameter)
Jowar 1 thick (4” diameter)
Bajra 1 thick (4” diameter)
Poha ½ cup
Sabudhana ½ cup
Pita bread ½, (6” diameter)
Tortilla 1, (6” diameter)
Whole Wheat Bread 2 slices
Cereals ¾ cup
Pasta 1/3 cup
Kurnura/Pori/Rice puffs 2 cups
Pav 1
Marie Biscuits 4-5

Protein
Egg 1
Chicken 3 oz
Lamb 3 oz
Seafood 3 oz
Peanut Butter 1 table spoon
Dried Peas ½ cup
Cheese (made in pasteurized milk) 1 oz

Dal
Moong ½ cup
Masur ½ cup
Tuar ½ cup
Urad ½ cup
Yellow Dhokla 4 pieces (no vaghar)
Yellow Dhokla 1 piece 2”X2”
Whole pulses 1 cup (usala, chowli, rajmah, matki, green watana, white watana)
Peanuts 10 nuts
Almonds 6 nuts
Cashews 3 nuts

Fruit
Small Yellow or Green Banana 1
Small Mango ½
Small Papaya ½
Cantaloupe 1 cup cubes
Watermelon 1 ¼ cup
Small Grapes 17
Pineapple ½ cup
Small Orange 1
Small Plum 1
Raisins 2 table spoons
Figs 1 ½ large or 2 medium
Fruit Juice ¼ cup
Small Chikoo 1
Small Pear 1
Small Apple 1
Dates 3

Vegetables
Non - starchy vegetables listed below can be had as much as you want provided they are simply boiled and garnished. Adding flour or any starch to the vegies will limit the amount you can consume.Saag
Okra
Green Beans
Cabbage
Bell Peppers
Bitter Melon
Beet Root
Cauliflower
Eggplant
Spinach, Palak
Methi
Mushrooms
Kand
Lettuce
Other leafy vegetables

Fats, Oils - Will add calories use only in very small amounts.
Ghee
Oil 1 table spoon
Butter
Coconut
 

nlakshmi

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#4
Meal Plan
Remember the idea is to have a balanced meal with fewer carbohydrates but not to completely stop you sugar intake. In fact that would be very dangerous to do so since carbohydrates are absolutely necessary for energy to you and your baby!Here is the meal 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.
Allow atleast 2 hour gaps between meals (you would be usually testing your sugars after 2 hours from time of starting a meal). The idea is to balance out your carbohydrates with protein. Protein takes longer to digest and hence gives a feeling of satisfaction.Tip: We observed that eating egg (scrambled or even omlette) with 2 slices of bread and a glass of milk gave better results than without. Likewise for lunch with chapati's, one could get away eating an additional chapati when adding eggs to the lunch menu. Egg here serves as a source of exclusive protein, unlike chick peas or lentils which have to be counted not only as a source of protein but as also having carbohydrates.


Tip: In any food item, take a look at the “Nutrition Facts” label; if the Dietary Fiber is more than 5 grams then you can subtract every excess gram from the carbohydrates value.



Nutrition Label


In the above figure the total carbohydrate is 8g and dietary fiber is 5g. You can subtract any dietary fiber content greater than 5g from carbohydrates. So if it is your breakfast, and you are having this bread you are supposed to have only 30 grams. Since it has high fiber (>5 g) you can afford to have a little bt more of the same bread.

Tip : If you eat more vegetables and proteins you might escape eating just a little bit more carbohydrates. Remember to drink a lot of water.

Tip : Burn calories by regularly going for slow walks.

Tip : Avoid stress and anxiety. Relax meditate and join a prenatal yoga class.




 

nlakshmi

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#5
Indian Vegetarian Diet
The Indian diet reflects the culinary practices of the Indian subcontinent. It is characterized by dals, or lentil dishes, as well as curries and dosa, or appetizers. Basmati rice, a type of fragrant steamed rice, also features prominently in Indian cuisine. Some regional variations, particularly those in southern India, focus on vegetarian dishes. Simple strategies can help you adapt vegetarian Indian cuisine to aid in weight loss.
[h=2]Use Brown Rice[/h]Basmati rice, a staple of Indian cuisine, is a heavily processed rice that contains few nutrients. It is also loaded with starches, which can cause elevated blood glucose levels that lead to diabetes. Excess glucose is also converted into fats, which can contribute to weight gain. Substitute wild brown rice, which contains fewer starches, and may have a less dramatic impact on blood glucose.




[h=2]Soy Milk[/h]Substitute soy milk for coconut milk, a common ingredient in Indian curries and kormas. Coconut milk is high in saturated fats, which may contribute to circulatory system blockages and promote heart disease and stroke. Soy milk lends a creamy consistency to Indian sauces and dishes without adding saturated fats, which promote weight gain, to your diet. It is also an abundant source of protein for energy, as well as calcium for the maintenance of healthy bones and teeth.
[h=2]Fresh Vegetables[/h]Indian vegetarian cuisine focuses heavily on the use of fresh vegetables, such as cauliflower, spinach, peas, carrots and potatoes. These foods provide a wealth of vitamins and minerals, such as folic acid, zinc, boron, vitamin A and manganese. Fresh vegetables are also rich sources of dietary fiber, which may help lower "bad" cholesterol that contributes to heart disease. Dietary fiber may also help to lower blood glucose, which is a factor in the development of diabetes. Using vegetables instead of meats or paneer, which is pressed cottage cheese, also reduces calorie intake, which may help promote weight loss.
[h=2]Olive Oil[/h]Ghee, or clarified butter, is a common ingredient in vegetarian Indian dishes. It is commonly used for frying dosa, and is used in dals, kormas and curries. Ghee is high in saturated fats and calories, and may promote weight gain. Instead of using ghee in Indian dishes, opt for olive oil, a monounsaturated fat that may have a less dramatic effect on heart disease and weight gain.


 

nlakshmi

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#6
A 2,200-calorie gestational diabetic diet

While complications during pregnancy are always alarming for the soon-to-be mom, gestational diabetes can be easily managed by making changes to your diet. Like other forms of diabetes, gestational diabetes is characterized by elevations in your blood sugar. Controlling the amount and timing of the food you eat can help you manage your blood sugars. A 2,200-calorie gestational diabetic diet should be able to support a healthy weight gain for you and your baby while keeping your blood sugars within acceptable ranges.
[h=2]Diet Guide[/h]To help you manage your blood sugars, follow a structured meal plan. The diabetes exchange diet can help you make healthy food choices to meet your nutrient needs while balancing your calorie, carbohydrate, protein and fat intake. On the exchange diet, you can eat a certain number of servings from each of the exchange groups, including starches, fruits, milk, meat, vegetables and fat, at each meal and snack. On a 2,200-calorie diet, your exchanges include seven servings of starch, 17 servings of meat or meat substitutes, three servings of fruit, three servings of milk, seven servings of vegetable and three servings of fat. Your diet should include three meals and three snacks.




[h=2]Breakfast[/h]For breakfast, you should have one starch exchange, three meat or meat substitute exchanges and one fat exchange. A sample breakfast may include a cheese omelet made with two eggs and 1 oz. of cheese with one slice of whole-wheat toast with 1 tsp. of margarine.
[h=2]Morning Snack[/h]A healthy morning snack on your gestational diabetes diet should include one starch exchange and one meat exchange, which may include five whole-grain crackers with 1 oz. of cheese.
[h=2]Lunch[/h]Your lunch meal should include two starch exchanges, five meat exchanges, one fruit exchange, one milk exchange, three vegetable exchanges and one fat exchange. For lunch, try an entree salad made with 3 cups of mixed greens topped with 5 oz. of grilled chicken and 2 tbsp. of low-fat salad dressing, served with 1 cup of nonfat, sugar free yogurt, a small apple and a 2 oz. whole-wheat roll.
[h=2]Afternoon Snack[/h]An afternoon snack should include one starch exchange, one meat exchange, one fruit exchange and one vegetable exchange. A healthy snack idea may consist of half a turkey sandwich with a small orange and 1 cup of carrot sticks.
[h=2]Dinner[/h]For dinner, include one starch exchange, five meat exchanges, one milk exchange, one fruit exchange, three vegetable exchanges and one fat exchange. A sample dinner meal on your 2,200-calorie diet may include 5 oz. of broiled salmon with a 3 oz. baked potato with 1 tsp. of margarine, 1-1/2 cups of steamed broccoli and cauliflower, 17 small grapes and 1 cup of low-fat milk.


 

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