A Gestational Diabetes diet doesn’t have to be stressful! Here is everything you need to know about what this diet entails, what you can eat, and a couple of sample meal plans!
One of the most challenging parts about having Gestational Diabetes is knowing what and how to eat.
I scoured the Internet for the best recipes and tips for eating. I love to eat, and at first, it just felt like all I would ever be able to eat for the final 16 weeks of my pregnancy was spinach and chicken breasts.
Thankfully, I realized that wasn’t true. I’ve shared my Gestational Diabetes Food list in the past with lots of ideas – but if you are looking for something a laid out, well, you’re in the right place.
What is a Gestational Diabetes Diet?
A gestational diabetes diet is a special type of diet strictly for a pregnant woman with gestational diabetes. It can vary from woman to woman depending on the guidelines given from her medical team – as well as what her body dictates.
Here are a factors that are generally found within a Gestational Diabetes diet plan.
- It is typically well balanced with lots of whole foods
- It includes plenty of healthy food, including vegetables and leafy greens.
- It includes a moderate amount of healthy fats and lean protein.
- Some people believe you can’t have carbs, which is not true. Most will find their carb limit is a lot less than what they are used to, but it can be anywhere between 100 and 200 grams per day.
- It should be very low in sugar and processed carbs, as these can cause a big spike in sugar
- It is typically recommended to have smaller meals throughout the day – my typical day was:
- Breakfast
- Morning Snack
- Lunch
- Afternoon Snack
- Dinner
- Bedtime Snacks
Can you have carbs with Gestational Diabetes?
As previously mentioned, some believe that when you have Gestational Diabetes, you have to cut out all carbs entirely.
This is simply not true – you need carbs. I think most are told to have around 175 grams of carbs per day, though for some women (myself included) that might actually be too many. The guidelines are pretty outdated, and for some, it can be valuable to have fewer carbs. I highly recommend the book “Real Food for Gestational Diabetes” for a great discussion on this topic.
What foods should you focus on eating?
Here is a list of all those foods you should say yes to if you have gestational diabetes:
- Lean meat like chicken and turkey, beef
- Fish that are low in mercury, like salmon
- Whole wheat grains
- Brown rice
- Leafy greens
- Vegetables
- Low-fat milk and yogurt
- Cooked beans, chickpeas
- Fruits that are rich in vitamin C
Don’t forget to check out our Gestational Diabetes Food List for even more tips and advice on this topic.
Gestational Diabetes Meal Plan ideas
Now, when it comes down to WHAT to eat…that can be a little trickier. I do recommend checking out our Gestational Diabetes cookbook for a lot of great ideas – but for those who just want some basic ideas, here are a few simple plans:
Gestational Diabetes Meal Plan 1:
Breakfast
- 1 slice whole-wheat toast
- 1 hardboiled egg
- 1 cup low-fat or fat-free milk
Snack
- 5 to 6 whole-wheat crackers
- 1-ounce cheddar cheese
Lunch
- 2 slices whole-wheat bread
- 3 ounces turkey
- tomato and Lettuce
- 1 cup raw veggies like carrots, cucumbers, etc.
- 1 cup mixed berries
- 1 cup low-fat or fat-free milk
Snack
- 2 tablespoons peanut butter
- 1 small apple
Dinner
- 4 ounces roasted chicken breast (skinless)
- 1 medium baked potato
- 2 tablespoons low-fat sour cream
- 1 cup broccoli salad
Gestational Diabetes Meal Plan 2:
Breakfast
- Whole wheat English muffin with peanut butter
- 1 cup low-fat or fat-free milk
Snack
- 1/2 banana
- 2 tablespoons mixed nuts
- 1/2 cup plain Greek yogurt
Lunch
- Whole wheat Chicken Sandwich with avocado and tomatoes
- ½ bowl Farro and Kale Salad
Snack
- 1/3 cup of hummus
- Vegetable sticks like 1 celery stalk, 1 carrot, 1/2 cup snow peas, and 1/2 red bell pepper
Dinner
- 3-ounce Salmon
- 1 Grilled Peach
- 1 ounce Goat Cheese
- 1/3 cup Arugula
A word of caution
Gestational diabetes calls for following a proper diet plan. You still need to monitor your blood sugar level closely, even if you think you are following your diet perfectly. With the right diet and exercise, there are high chances that your blood sugar level will stay controlled.
However, if you don’t follow a gestational diabetes meal plan, it can lead to problems if you’ve been diagnosed with Gestational Diabetes. It’s ALSO possible that you do everything right and you’ll still need medication to control your diabetes.
So, if you have gestational diabetes, take care of yourself and follow a healthy gestational diet so that you can have a smooth delivery and a healthy baby.
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