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Gestational Diabetes Meal Plan

We spoke about gestational diabetes, gestational diabetes diet, the importance of carbohydrates in a gestational diabetes diet, and drinks in a gestational diabetes diet. Here we want to introduce some meal and meal plans for gestational diabetes.
At first, you should know that a diabetic diet should consist of 3 main meals and three snacks. Divide calorie intake into six meals and snacks to help you control blood sugar and prevent hyper and hypoglycemia.
The second point in gestational diabetes is the number of carbs in each meal; a dietitian should adjust the carbohydrates of your diet based on your condition, including weight, height, age, etc.

Breakfast in Gestational Diabetes Diet

Breakfast is an important meal between gestational diabetes meals. Hormones that raise your blood glucose levels are released in the morning, so it is necessary to manage blood glucose and eat a proper breakfast.
Breakfast in the gestational diabetes diet should consist of 30-45 g of carbohydrates (15% of total daily carbs). Consume wholegrain bread in your breakfast and avoid simple carbs like sugar, jam, honey, etc.
Eat foods containing protein like eggs, meat, poultry, fish, peanut butter, low-fat cheese, etc.
Add non-starchy vegetables to your breakfast in the gestational diabetes diet.
And finally, DO NOT drink carbs, including fruit juice, sweet tea, etc.

Good breakfast for gestational diabetes includes:
• One boiled or fried egg with two slices of wholegrain toast, one tomato and a couple of mushrooms
• Unsaturated low-fat spread dairy with two slices of wholegrain toast
• Vegetable noodle stir fry and chicken (Make it by 1/4 chicken with 1/4 noodles and one cup chopped vegetables)
• A bowl of porridge (Wholegrain cereal) With skimmed milk
• One small grated apple with half of the cup muesli and 3 tablespoons of low-fat Greek yogurt

Morning Snacks in the Gestational Diabetes Diet

Get 13% of your total daily carbs in your morning snack; it's almost about 15-30 grams of carbohydrates. Besides carbs, your snack should consist of some protein and healthy fats.

• 1 cup low-fat yogurt with 2 tsp sesame seed
• 1 cup latte coffee with two pieces of biscuit and a tablespoon of peanut butter
• 1 small apple with 1 tbsp of peanut butter and 2tsp pumpkin seed
• 1 glass of skimmed milk with 6 almonds

Lunch for Gestational Diabetes Diet

You should eat about 45-60 g of carbohydrates in your lunch (22-24% of your total carbs). Eating enough protein and healthy fats help your body to do it's function properly.
Lunch is another important meal among gestational diabetes meals to prevent blood glucose imbalance.

Some good choices for lunch for gestational diabetes meals:
• A bowl of chicken soup with two slices of seeded bread and a plate of green leafy vegetables
• Tuna salad (1/2 of tuna + 1 plate of lettuce + 2 tomatoes + 1 cucumber + three slices of whole-grain toast + 2 Tbsp olive oil)
• Chicken sandwich (1 baguette bread + 70 g boiled chicken + 1 tomato + 1 pickled cucumber + 1/2 cup chopped lettuce + 10 olives)
• 1 plate of pasta with ground meat and soy and broccoli
• 1 Plate of brown rice and 90 g roasted chicken with one plate of lettuce salad with olive oil
• 1 bowl of baked beans with mushroom and vegetable

Afternoon Snack

Afternoon snacks are as important as morning snacks. Having a good snack prevents falling or rising blood sugar. Sometimes, after eating lunch, take a long time to eat dinner; at this time, you should eat 2-3 snacks to keep your blood sugar level balanced. Eat 15-30 g of carbohydrates (13% of your total carbs) and some protein or healthy fats between lunch and dinner.

• 1 cup fresh fruit salad
• 2 cups of popcorn
• 1 cup Greek yogurt with cucumber
• 1 Oz nuts
• 3 wholegrain crackers with peanut butter
• Beetroot and seeds

Dinner Meals for Gestational Diabetes Diet

Your dinner should be similar to your lunch, and it should consist of carbohydrates, protein, and healthy fats.

• Baked Fish Fillets + sweet potato + olive
• Roasted lamb + barbecue potato + steamed broccoli
• Brown rice + Beef stew + lettuce salad
• Brown rice + roasted chicken + leafy green vegetables salad
• Boiled egg + whole-grain toast + tomato + olive
• Lentil soup + cooked mushroom + Israel salad

Night Snacks

Night snack is essential in the gestational diabetes diet; it prevents falling blood sugar and hypoglycemia during sleep. Then it's necessary to eat a snack consisting of carbs before bed. A snack with complex carbs keeps your blood sugar steady. It's better to add a small amount of protein and vegetables to your night snack in the gestational diabetes diet.

Some healthy snacks to eat before bed include:
• Skimmed milk and raisin toast
• Greek yogurt and banana
• Skimmed milk and dates
• Fresh fruit salad
• Dried fruits and nuts

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