Please contact a Dietitian if you require further information or advice.

Telephone contacts: Dietetic Department - 9340 2776 KEMH Main Reception - 9340 2222, ask to page a Dietitian

KEMH Dietitians:
Anne Rae Pushpa Sivakumar Hanna Burbidge Amanda Cheong-Duryea Preeti Chauhan

KEMH – Nutrition and Dietetics Department (updated January 2013)

Page 1

When you have Gestational Diabetes it is important to keep your blood glucose levels within the acceptable range.

Blood Glucose Goals

Before Breakfast less than 5.5 mmol/l

2 hours after each Main Meal less than 7.0 mmol/l

In order to better manage your Gestational Diabetes, it is important to understand how food, weight gain and exercise will impact your blood glucose levels.

Consider the following: 1. Enjoy A Variety Of Foods Everyday From The 5 Food Groups • Am I eating the right foods for my pregnancy? Australian Guide to Healthy Eating – page 3 2. Select Carbohydrates Carefully • Carbohydrates foods and daily intakes – page 4 • Carbohydrate serves – page 5 • Carbohydrate foods and the Glycemic Index– page 6 • Carbohydrate snack options – page 9 3. Eat Plenty Of Non-Starchy Vegetables And Proteins • Balancing the quantities & creating varied and enjoyable meals –page 10 • Meal examples – page 11 • Non-starchy vegetables – page 12 • Spicy marinades to add interest to your meals – page 12 4. Eat Less Fat • Ways to trim the fat from your diet – page 13 5. Be A Label Reader • How much sugar or fat is OK? – page 14 • Sugars and Artificial Sweeteners – page 15 6. Manage You Weight Gain During Pregnancy – Page 16 7. Physical Activity – page 16 8. Trouble Shooting For High Home Blood Glucose Readings – page 17 9. Eating and Exercise Plans • Sample Meal Plan – page 18 • Individualised Eating and Exercise Plan – page 19 10. After The Birth • Breastfeeding your baby – page 20 • Reducing the risk of developing diabetes - page 20

KEMH – Nutrition and Dietetics Department (updated January 2013)

Page 2

The Australian Guide to Healthy Eating will help you to select the right quantities of foods from the 5 food groups. It is important that you eat a balanced diet to give you and your baby the nutrients you both need.1. Refer to the KEMH pamphlet on “Nutrition Fitness in pregnancy” for more information Avoid alcohol.0 Enjoy A Variety Of Foods Everyday From The 5 Food Groups Am I eating the right foods for my pregnancy? Eating a variety of nutritious foods will help to manage your Gestational Diabetes. high risk listeria foods and fish high in mercury when pregnant Source: adapted from the NHMRC.Australian Guide to Healthy Eating KEMH – Nutrition and Dietetics Department (updated January 2013) Page 3 .

0 Select Carbohydrates Carefully Carbohydrate foods and daily intakes Carbohydrate foods are essential to a healthy diet for you and your baby. that are made from refined white flour and foods with lots of added fat. starchy vegetables. lentils. milks and yoghurt. cordials. pastry. amount and frequency of your carbohydrate intake has a major influence on your blood glucose readings. cereals. legumes. It is important to EAT carbohydrates • Spread carbohydrate serves evenly over the day as part of your 3 main meals & snacks. pasta. Carbohydrates are found in large amounts in all fruits. They are also found in foods made from flour. fried foods and take away. rice. Some examples include cakes. sweet biscuits. lollies. soft drinks. breads. pizza. puddings. sugar and honey. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 4 . carbohydrate foods are broken down to glucose which goes into your blood stream.2. high fibre crackers wholegrain bread with tuna and salad high fibre crackers with sliced low fat cheese and tomato pasta OR rice OR sweet potato with meat. vegetables low fat. croissants.fresh fruit Avoid Carbohydrates that have lots of added sugar or honey. Once digested. The type. chips. juice. • Choose low GI choices and low fat options • Combine proteins with your carbohydrates where possible Daily Carbohydrate food Guide Breakfast MT Lunch AT Dinner Supper 2-3 serves 1-2 serves 2-3 serves 1-2 serves 2-3 serves 1-2 serves Example wholegrain cereal with low fat milk fresh fruit and low GI. low sugar yoghurt +/.

reduced fat cheese. banana or mango 2-3 small fruits e. Note: Meat. long life or reconstituted dried) 1 cup calcium fortified soy milk ½ cup unsweetened custard 200g natural / diet yoghurt 2 scoops of plain low fat ice cream KEMH – Nutrition and Dietetics Department (updated January 2013) Page 5 . Try to incorporate low GI & One serve of bread / crackers 1 slice bread ½ bread roll ½ English muffin 1 crumpet 2 rice cakes 4 corn thins 4 vita weats/crustkits 2 ryvita 2 sao crackers 2 shredded wholemeal biscuits ½ med pita bread ¼ large Lebanese bread One serve of cereal ¼ cup dry oats / ¾ cup cooked oats ½ cup high fibre breakfast cereal 1 ½ weet bix / vita brits ¼ cup untoasted muesli One serve of starchy plant food 3 Tablespoosn dry lentils/peas 1 med potato 2/3 cup cooked chickpeas/kidney beans 1 cup parsnip 1/3 cup cooked rice or couscous ½ can or 200g cooked lentils ½ cup cooked pasta 1 corn on the cob 1/2 cup noodles ½ cup mashed potato 2 pieces sweet potato (80g cooked) ½ cup baked beans One serve of fruit 1 medium fruit e. fish. low fat food choices when you choose your carbohydrates. Use standard cups and spoons to measure the quantities. eggs. nuts and seeds are not carbohydrates.g. 15g carbohydrate = 3 teaspoons sugar = One serve of carbohydrate. orange ½ big piece of fruit e. apricots ½ unsweetened canned / stewed fruits ¾ cup of grapes / cherries 1 ½ Tbsp raisins / sultanas 4 med dates / prunes / 8 halves of apricot 125 ml of fruit juice 1 Tbsp spoon of honey / pure fruit jam One serve of dairy 1 glass (300 ml) milk (fresh. pear.g. apple. plums.Carbohydrate Serves Use this list as a guide to estimating your serves of carbohydrate. poultry.g.

or pasta or legumes. • Include Legumes (peas. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 6 . diet flavoured yoghurts. kidney beans. Three and Four Bean Mix. starchy vegetables. • Use vinegar and lemon juice dressings/sauces. The lower the GI of the food. the smaller the rise in the blood sugar levels. cereals. Carbohydrates are healthy and important foods. check out books or online information by Dr Jennie Brand Miller. Doongara or Basmati. Plain yoghurts. For additional information and recipe ideas. reduced fat cheese and legumes. this may increase the GI of carbohydrates. Protein foods include lean meat. Carbohydrates are in breads. wholegrains and oats. To gain the full benefits of a low GI diet consider the quantities of total carbohydrate and fat consumed at each meal and snack. Homemade custard. LOW (< 55): MODERATE (56-69): HIGH (>70): sugars broken down slowly (Best Choice) sugars broken down moderately fast sugars broken down quickly Foods cannot be judged on the basis of the GI alone. fish. beans and lentils) like Baked Beans. pears. custards and ice cream CHANGE TO LOW GI Wholegrain breads “grainy” made with whole seeds Traditional Rolled oats or low GI cereals based on bran. SIMPLE FOOD SUBSTITUTIONS HIGH GI FOODS White or wholemeal bread Processed breakfast cereals Plain biscuits and crackers Canned fruits in syrup Potatoes White or Jasmine Rice Commercial puddings. Biscuits made with fruit. egg. The acidity lowers the GI of carbohydrates. milk & yoghurt. See http://www. juices. legumes. Fresh temperate fruits (apple. To switch to a low GI diet: • Include at least one low GI food with each meal and snack. plums). • Include protein in your meals and snacks. They contain both proteins and carbohydrates and are low in GI. grains. chicken. The foods listed below are high in carbohydrates. • Do not overcook carbohydrate foods. low fat ice cream. fruits. chick peas. butter beans.glycemicindex. Carisma for an online food database. • Include lots of non-starchy vegetables and salads. barley and oats. You will find the GI value of the food near the nutrition information panel.Carbohydrate Foods and the Glycemic Index (GI) The Glycemic Index (GI) is a way of ranking foods that contain carbohydrate according to the effect they have on blood sugar levels. along with the word “high”. “medium” or “low”. Why is a Low GI eating plan recommended? • It will prevent large fluctuations in blood glucose levels • It will help you feel fuller longer and reduce hunger • It will help you to manage your weight • It will help you manage your blood fats • It will lead to lower insulin levels The food industry has the option of labelling products with the GI symbol.

BEST CHOICE LOW GI CHOOSE MOST OFTEN Breakfast Cereals: • Natural Muesli • Sustain • All Bran (Original. Fibre Toppers. Heart 1st. Protein 1st Breads: • Heavy wholegrain breads • All Burgen varieties • Tip Top 9 grain (all 3 varieties) • Tip Top Spicy Fruit Loaf • Chapatti (bajra and barley) • Tortillas • Pumpernickel • Heavy Sourdoughs (rye or wheat) Crackers and Biscuits: • Vitaweats • Ryvitas with seeds • Snack Right Fruit Slice • Carmans Classic Fruit Rounds • Jatz (high in fat) Pasta and Noodles: • White or wholemeal pasta • Egg pasta • Mung bean noodles • Fresh Rice Noodles • Soba noodles (instant/Japanese) • Gluten Free Pasta (Freedom) Grains: • Pearl barley • Bulgur • Buckwheat • Quinoa • Semolina Rice: • Doongara Clever Rice (SunRice) • Mahatma • Low GI Long Grain Brown Rice (SunRice) • • • • • • • • GOOD CHOICE MODERATE GI CHOOSE SOMETIMES Porridge made from whole oats Vita Brits Weet-Bix (plain or Hi Bran) Just Right Wheat Flakes Sultana Bran Light n Tasty Plain Mini Wheats • • • • • • • • • • • • • • • • • • • • • • • • • • • • • FOODS with a HIGH GI CHOOSE RARELY Quick Oats Porridge sachets Cornflakes & Crunchy Nut Rice Bubbles Crispix Shredded Wheat Bran flakes Puffed Wheat Blackcurrant Mini Wheats Amaranth White bread Wholemeal bread Wonder White Hi Fibre Lebanese bread Melba Toast Pikelets Many gluten free breads English muffins White Turkish bread Rice cakes Rice crackers Water crackers Corn Thins Morning Coffee Sao/Cruskits/Saladas Rice pasta Canned spaghetti Corn pasta Gluten free pasta • • • • • Croissant Crumpets Pita Bread Rye bread Taco shell • • • Plain Ryvitas Wholemeal Sao Shredded Wheatmeal • • • • • • • • Buckwheat noodles Dried rice vermicelli Gnocchi Kraft macaroni cheese (boxed) Udon noodles Rice vermicelli Cous Cous Polenta • • Millet Tapioca • • • • • • Basmati rice Arborio risotto rice Koshihikari White Rice (SunRice) Medium Grain Brown (SunRice) Sri Lankan Red Rice Wild Rice • • • • • • • White Rice Thai broken rice Brown Rice Sushi Rice Jasmine Rice Instant Rice Calrose Rice KEMH – Nutrition and Dietetics Department (updated January 2013) Page 7 . Grain Clusters) • Cooked Semolina • Oat Bran and Rice Bran • Be Natural – porridge and muesli • Digestive 1st. Wheat Flakes & Honey Almond) • Special K and Guardian • Vogels (Ultra Bran.

Plum.BEST CHOICE LOW GI CHOOSE MOST OFTEN Starchy Vegetables: • Corn • Cassava • Parsnip • Peas • Carisma White Potato (Coles) • Nadine Potato • Taro • Yam Legumes: • All other beans (cannellini. Nectarine • Banana • Grapefruit • Mango • Strawberries and Blueberries • Dried apples/apricots/ dates/fruit and nut mix • Prunes • Most tinned fruit in natural juice Other Items and Drinks: (Take care with portion sizes of these foods and drinks) • Milo • Sustagen or Up and Go • Tomato Pasta Sauces • Jams • Honey (red gum. stringy bark. Desiree. Orange. red kidney etc) • Baked Beans • Lentils and Split Peas • Chick peas Dairy & Dairy Substitutes: • All Milk (lower fat is best) • All yoghurt (lower fat is best) • Yakult • Soy Milk • Custard • Le Rice • Fruche • Low Fat Ice Cream Fruit: • Apple. Sebago Mashed Potato Oven Fries (96% fat free) Swede Sweet Potato (purple skin) Oat Milk • Rice milk • • • • • • • • • Breadfruit Cherries Lychees fresh Paw Paw Pineapple Cranberries Sultanas Raisins Tinned fruit in light syrups • • • Watermelon Rockmelon Tinned fruit in heavy syrup • • • • • Sugar Treacle Capilano honey Popcorn Cordial • • Pretzels Gatorade KEMH – Nutrition and Dietetics Department (updated January 2013) Page 8 . Grapes • Apricot. iron bark) • Hummus • Most Fruit Juices • • • • GOOD CHOICE MODERATE GI CHOOSE SOMETIMES Nicola potatoes Canned beetroot Sweet potato (orange skin) • • • • • FOODS with a HIGH GI CHOOSE RARELY White Potatoes . Pear. yellow box. Peach.Pontiac.

capsicum. ½ to 1 cup grapes. or 1 circle of pineapple • ¼ cup of dried fruits and nuts Salads and vegetables • Vegetable sticks (carrots. To better manage your home blood sugar readings you may need to space out your carbohydrates over the day with 3 small meals & 3 small snacks. 2 serves of Carbohydrate • • • • • • • • • • • • • • Fruit smoothes using 1 cup reduced fat milk and a fruit 1 cup of mixed fresh fruit and ½ cup of low fat unsweetened custard Cup of vegetable soup and a slice of multigrain bread or couple of vitaweats ½ a corn on the cob and 1 small tub diet/ reduced fat plain yoghurt One whole multigrain English muffin with low fat cheese. low GI carbohydrates where possible. 2 oatmeal biscuits and a cup of reduced fat milk 1 small oat and fruit muffin and 1 small tub (200g) of diet fruit yoghurt/reduced fat plain yoghurt • • • • KEMH – Nutrition and Dietetics Department (updated January 2013) Page 9 . tomatoes and chutney ½ cup of baked beans on multigrain toast 1 small bran muffin or fruit scone with thinly spread margarine/butter 1 small wholemeal pita bread with tomato salsa dip. pear. celery. or fresh salads and some flavoured tuna Avocado on a slice of multigrain toast and a glass of low fat milk 1 slice of raisin toast and a glass of reduced fat milk 1 medium fruit with diet yoghurt or low fat custard 1 scoop of lite ice cream with a medium size fruit 1 cup of reduced fat milk with small amounts of Milo or Ovaltine Light Break. snow peas) chutney. Eat some proteins with your low fat.: 4 small savoury biscuits and vegemite or cheese spread • 30 grams of pretzels Dairy: • 1 small tub (200g) of diet fruit yoghurt / reduced fat plain • 1 tub of fruche light or Nestle Blissful • ½ cup of low fat custard • 1 cup of reduced fat milk Others: • slices of Snack Right or Arnott’s Full o’ Fruit biscuits • oatmeal biscuits or Freedom Foods 97% fat free fruit biscuits • 1 Snack Right fruit pillow or spicy fruit roll. orange or banana. • 1 wholemeal crumpet toasted with low fat cheese and vegemite • ½ cup of baked beans • ryvitas or 4 small vitaweats (wholegrains) with reduced fat cheese. 2 mandarins. peach. 3 apricots. Below are some snack ideas.Carbohydrate Snack Options There are many suitable snack options to choose from if you are advised to have snacks. boiled egg and a fruit • Cup of salad and a small tub of diet yoghurt/reduced fat plain yoghurt Breads and crackers: • 1 slice of fruit/ raisin or multigrain bread with 1 tsp margarine/butter. 1 Serve of Carbohydrate Fruit: • 1 medium apple.g. tomatoes and chives • 1 cup of freshly popped popcorn without butter or sugar • Snack – Pack e.

tofu legumes and reduced fat cheese Lentils & legumes have both protein & carbohydrate About ¼ of a plate Carbohydrate: Pasta. flat breads. Balsamic vinegar. orange. breads and noodles About ½ of a plate Non-starchy vegetables: Select a variety of green. nuts. pancakes. chilli sauce. tacos. These include: • • • • • Serve up the right proportions of protein. sweet potato.3. You may wish to flavour with aromatics & sauces: Garlic. rice. soy sauce. lime. yellow and red vegetables. Do however consider the underlying principles of healthy eating. corn. Create low fat meals and use unsaturated oils. fish sauce. fresh Chilli. legumes. Refer to page 3 KEMH – Nutrition and Dietetics Department (updated January 2013) Page 10 . fish.0 Eat Plenty Of Non-Starchy Vegetables And Proteins Balancing the quantities – creating varied & enjoyable meals About ¼ of a plate Proteins: Lean meat. carbohydrates and vegetables. skinless chicken. Use “wholegrains” and select low GI carbohydrates. Raw or cooked. lemongrass. Follow the Australian Dietary Guidelines and 5 Food groups to guide your daily intakes. ginger. milk or yoghurt Enjoy a variety of cuisines. Use quality produce and flavour with herbs and spices. There is no need to limit your scope of food. potato. PLUS some carbohydrates as fruit. lemon. eggs.

and with a side salad. salmon. capsicum. garlic and stir through a selection of vegetables such as broccoli. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 11 . Cous Cous delight. Simmer with lean pork ribs or skinless chicken legs if desired Add a handful of macaroni to soup or serve with a wholegrain roll or steam rice. Season with reduced fat plain yoghurt. Tasty fried rice Brown onions. capsicum. runner beans. Add cucumber. Add grated zucchini and carrots. salmon. tomato. crushed garlic with beef. capsicum and spinach leaves. lamb. shredded lettuce and reduced fat grated cheese. chicken. spinach. lemon juice and olive oil. Healthy Pizzas Spread a wholemeal Lebanese bread with a tomato based sauce and experiment with a selection of toppings such as sliced mushrooms. Season with black pepper. Toss together cooked cous cous. Add cashews and tofu along with cooked rice. Top with low fat cheese or reduced fat yoghurt. grated carrot. chilli and coriander. tuna or pine nuts. mint. Char-grill a steak and finely slice. Garnish with a sliced egg omelette. Serve with a side salad. Hearty soups Brown onions then simmer vegetables of your choice until soft. Fresh Thai Beef Salad & noodles Stir-fry lean beef strips with clear vermicelli noodles. cucumber and toss through a dressing of fresh chilli. diced tomato. and lean beef or chicken. Add a can of red kidney beans. sliced eggplant. lime juice and Thai fish sauce. tomatoes. spring onions. Mix in tomato paste. add salad such as carrot. tomato. Quick Pastas Brown diced onions. a can of diced tomatoes. Serve meat on a bed of cous cous. olives. basil and simmer.Meal Examples Spicy Mexican wraps Stir fry lean strips of meat with red onion. cucumber. tree nuts or egg. boccocini. Tasty Pockets Fill half a wholemeal pita bread with strips of tuna. Warp in a warmed wholemeal lavash bread and serve with a dollop of low fat natural yoghurt. Toss through cooked pasta and fresh parsley. garlic. capsicum and spicy salsa.

Pan frying or char grilling are two easy ways to bring out the flavour. canned Artichoke Bamboo shoots Broad beans Bean sprouts Beetroot. Moroccan 2 tsp mild paprika 1 clove of crushed garlic 1tsp ground cumin 1tsp garam marsala 2-3 tsp olive oil Greek Rub Rosemary Lemon zest and juice 1-2 cloves of crushed garlic 2-3 tsp olive oil Lemon and Cumin Grated zest of 1 lemon 2 tsp cumin 1 crushed clove of garlic 2-3 tsp olive oil Quick Curry Spice Roll meat fillet in 2-3 tsp curry powder. scatter on greaseproof paper then bake Greek Marinade 1 tsp paprika 2 cloves of crushed garlic 1 tsp of oregano 2-3 tsp olive oil Juice of one lemon Note: trim off all visible fat or remove skin before cooking. paste. fresh. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 12 . canned Broccoli Brussel sprouts Cabbage Capsicum Carrot Cauliflower Celery Choko Cucumber Dill pickles Egg plant French beans Garlic Gherkin Ginger root Kale Kholrabi Leek Lettuce Marrow Mushrooms Onion Okra Parsnip Peas Pumpkin Radishes Rhubarb Shallots Silverbeet Snow peas Spinach Swede Tomato Tomato Juice 100% Tomato puree. Alfalfa sprouts Asparagus.Vegetables These vegetables have very low levels of carbohydrates. flakes Tomato juice Turnip 100% Vegetable juice Water chestnuts Watercress Zucchini Spicy Marinades To Add Interest To Your Meals Rubbing spices and herbs into lean cuts of meat. chicken or fish before cooking will add flavour to your meals.

dry-roast. fish and flavourings such as onions. pastries. light margarine. When cooking with oil. Choose sandwiches. 3. chocolates and pastries. vegetable dishes instead of high-fat pies. Avoid adding mayonnaise or oily dressings to salads. pizzas and chips. Check the labels on other cheeses. steam or microwave without added fats. Add flavour without fat – use herbs. wine. rolls. Remove skin and any fat from chicken before cooking. Fat can be added to foods in a variety of ways. and cottage cheese (but not during pregnancy). Switch to a low-fat spread e. hamburgers and processed meats. Try some low-fat and reduced-fat cheeses. Choose low fat snacks: Substitute fresh fruit and sandwiches for high-fat snacks such as cakes. salads. spices such as ginger and pepper. dressings or no-oil mayonnaise. 8. Reduce the spread on bread. Switch to low-fat dairy products: Choose low-fat and reduced-fat milks. 2. Substitute with reduced-fat 7.4. lemon juice. These spreads account for about one-fifth of all the fat we eat: Spread butter or margarine as thinly as possible. Brush the pan. Reduced-fat milks have only half the fat content of ordinary milk and calciumenriched milks have less again. use a pastry brush or kitchen paper to coat the base of the pan lightly instead of pouring in the oil. Check the label before you buy processed foods. biscuits. Cottage and Philidelphia cheeses are safe if the whole package is used up straightaway and/or only use clean utensils to serve each time. 4. don’t pour oil in. Try non-stick pans and low-fat sprays. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 13 . Ricotta and other soft cheeses are not safe when fresh but can be eaten cooked. Check the label for these ingredients: butter dripping tallow margarine shortening copha oil lard palm or coconut oil vegetable oil cream cocoa butter Choose foods with less than 10% fat (less than 10 grams per 100 grams). • Use low-fat milk and cheese instead of regular milk and cheese in cooking.g. 5. or use ricotta cheese. Low-fat milks such as skim milk have virtually no fat. Try low-fat sausages. Try bread and sandwiches without butter or margarine. boil. A fat content of less than 10 per cent (or less than 10 grams per 100 grams) is excellent. Choose low-fat meats: Always choose lean meat and trim all visible fat before cooking. Use less fat in cooking: Avoid frying foods – grill. garlic and onion to flavour meals. Change recipes to reduce added fat: Use less oil when browning meat. 6.0 Eat Less Fat Ways to trim the fat from your diet 1.

bran.2 20. lard. lentils. “lite or light” may refer to taste. xylitol ♦ FAT may also be listed as animal fat. “Reduced fat” may be still high in fat even if fat content is reduced. butter fat. margarine. Look out for fat and sugar. carob. hydrogenated oils.8 2. For a snack. coconut oil. seeds.4 (25*) Per 100g 1380 330 12. maple syrup. chocolate. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 14 .3 12. beans and dried peas. molasses.8 5.2 270 350 0. dextrose. In foods containing fruit aim for less than 25g per 100g (25 percent) Step 2: check fat content. wholegrain. lactose.33 0. vegetable fat.91 2. mannitol. polysaccharides.61 * = Percent Daily Allowance Misleading Nutrition claim: “97% fat free” may be low in fat but high in sugar.33 Whole Milk 750 180 7.6 66.36 3. beef fat.9 2. Tips when choosing a product Step 1: check sugar content Aim for Sugar content being less than 10 grams per 100 grams (10 percent).Sugars (g) FIBRE (dietary) (g) SODIUM (mg) POTASSIUM (mg) THIAMINE (mg) RIBOFLAVIN (mg) NIACIN (mg) IRON (mg) 420 100 3.28 (25*) 0.4 2. brown sugar.5 (25*) 8. Aim for Fat content being less than 10 grams per 100 grams (10 percent) For milk and yoghurt aim for less than 2 grams per 100g (2 percent) Saturated – aim for as low as possible Trans – less than 1 g per 100g (1 percent) Step 3: how much total carbohydrate should I eat? For a meal. ♦ SUGAR may also be listed as fructose.6 25. sucrose.5.92 1. dripping.Total (g) . sorbitol. corn syrup.4 3. milk solids. NUTRITION INFORMATION Servings per package 24 Serving size: 30g (2 biscuits) 2 biscuits with ½ cup (125ml) Per Serving ENERGY (kJ) (cal) PROTEIN (g) FAT (g) -Saturated (g) CARBOHYDRATE .3 130 280 0. monoglycerides. raw sugar.8 (25*) 9.7 4. golden syrup. honey. glucose syrup. invert sugar.7 0. monosaccharides.7 6. disaccharides. 15 to 30 grams of carbohydrate is enough. Aim for products with more than 5 g per 100g ♦ LOW SODIUM: look for no added salt or salt reduced products.0 0.0 5.13 2. coconut. sugar.8 0. tallow. about 30 to 45 grams of total carbohydrate is enough. maltose. cream.7 80 105 0. texture or colour.7 0.7 152 298 0. malt. treacle.61 3. shortening. nuts.3 2.0 Be a LABEL Reader How much sugar and fat is OK? Ingredients are listed in order of quantity from largest to smallest. malt extract.1 0.6 25. palm oil.61 So Good 740 175 8.2 2.34 0.5 1. Aim for less than 300 mg per 100g. ♦ HIGH FIBRE: look for foods which contain wholewheat.7 3.

g.SUGAR and Artificial Sweeteners? SUGAR: A healthy diet for someone with diabetes can include some sugar. Eat slightly less carbohydrate in the meal or snack. and allow yourself some sugar. SUGAR is a concentrated form of carbohydrate e. sweetener and ½ cup milk With sugar 1 cup porridge. Water should remain the first choice of fluids. Poor Choices Regular soft drinks Cordial Better Choices Diet or Zero Soft Drinks No Added Sugar Cordial It is still important to limit all of these drinks though. Two examples of ways in which sugar can be incorporated into your diet: 1. It is absorbed from food into your blood as glucose and used for energy. Without sugar 3 weetbix. 950) NOTE: Saccharin. 954 and Cyclamate. 951 or nutrasweet) • Splenda (also known as sucralose. minerals & fibre and is often found in foods which are high in fat. 952 are not recommended in pregnancy. Add a little sugar to a low GI meal or snack food choice. These include. ARTIFICIAL SWEETENERS: pregnancy. like cakes and sweet biscuits – these are not good choices. cane sugar and honey. ½ cup low fat milk and 1 teaspoon sugar SUGAR is low in vitamins. sweetener and ½ cup milk 2. 1 teaspoon sugar and ½ cup milk 3 weetbix. just like other carbohydrate. Small amount of artificial sweeteners can be used safely in • Equal (also known as aspartame. Without sugar With sugar 2+ ½ weetbix. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 15 . 955) • Sunett or Sweet One (also known as Acesulphame Potassium.

0 Manage Your Weight During Pregnancy It is important to manage your weight gain during pregnancy to optimise your home blood sugar control and improve maternal and child health outcomes. Prepregnancy BMI Underweight Normal Overweight Obese Very Obese BMI range Weight gain range (kilograms) 12.0 Physical Activity Managing home blood glucose readings in Gestational Diabetes includes being physically active. doctor or dietitian can help you to calculate your pre-pregnancy BMI.5-18 11. Being physically active includes activities such as • • • • • Walking (briskly if possible) – aim for around 15-30 mins Swimming Pregnancy hydrotherapy Low impact exercise tailored to pregnancy Pregnancy pilates or yoga Physical activity is also useful for weight management.6. preventing constipation and preparing the body for labour. Never overdo your exercise and discuss you personal situation with your doctor.5 18. 7. stress management. Your midwife. improving circulation. Your BMI is a measure if body fat based on weight and height. It is best to gain weight within the recommended ranges based on your pre-pregnancy BMI (Body Mass Index).5-16 7-11. In the first trimester you may experience a total weight gain of around 0. Your choice of exercise should not cause you any pain.5-2 kgs. The recommendations below are only guidelines and you should discuss your individual situation with your health care provider.5-25 25-30 > 30 > 40 Pregnancy is NOT the time to place yourself on a restrictive diet. Most of your weight will be gradually gained in the second and third trimester.5 5-9 Lose weight or gain up to 4kg < 18. Having a healthy approach to eating is the best strategy to managing Gestational Diabetes. Don’t overheat and drink plenty of water. muscle strength and flexibility. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 16 . relieving back pressure.

Have I missed my daily physical activity today? • Maintain a daily routine of pregnancy appropriate exercise as this will help to regulate your blood glucose control. Try to avoid deep fried and fatty takeaway meals such as pizza.0 Trouble Shooting For High Blood Glucose Readings Most women with gestational diabetes will be set up with a blood glucose monitor to allow them to self manage at home. Make sure you balance intakes with protein and non-starchy vegetables. burgers and chips. Could I choose a better type of carbohydrate? • Select where possible low fat and low GI (e. Don’t miss main meals and aim to include 2-3 snacks over the day. Am I eating too much carbohydrate? • Carbohydrates are important but they should not dominate all meals and snacks. Other things to consider: Is your testing technique correct? Did I wait 2 hours after a meal before testing? Are your hands clean? Do you need to check your meter with the Diabetes Nurse Educator? Are you ill? Do you have a fever? Are you under emotional or physical stress? KEMH – Nutrition and Dietetics Department (updated January 2013) Page 17 .g. Try to combine protein foods with carbohydrates. If your readings 2 hours after a meal are above the safety range. consider the following: Could I have a smaller meal and include a snack? • Try reducing the amount of carbohydrates at the main meal by a quarter and shifting the food to a snack before or after the meal. Aim to spread out your carbohydrate intakes over the day. and the effect can be seen for many hours after a meal. wholegrain products) carbohydrates.8. Was the meal high in fat? • Fats can interfere with the body’s ability to process glucose. your appetite and your weight.

yellow. tomato and wholegrain bread) add extra non-starchy vegetables if hungry Lunch Roast beef with fat chips Vegetables with added butter Jelly with fruit and cream Afternoon Tea nil 2 oatbran Cruskits + low fat cheese add salad vegetables if hungry Dinner Luncheon meats Mixed salads with rich mayonnaise White bread roll Choc chip ice-cream Supper Full cream milk with Milo and 1 teaspoon of Low fat/skim milk with 1 teaspoons of Milo sugar.9. grilled tomato & mushrooms 1 piece fresh fruit Tea with low fat/skim milk TO THIS KEMH – Nutrition and Dietetics Department (updated January 2013) Page 18 . orange & green vegetables Diet jelly with fruit and low fat yoghurt Rolled oats with low fat/skim milk 1 multigrain toast spread thinly with margarine 1 egg (not fried). Biscuits 1 piece fruit Salmon/tuna (in brine or water) Lots of mixed coloured salad vegetables with crushed garlic and balsamic vinegar dressing 1 cup of Macaroni and kidney bean salad Roast beef (lean cuts) 1 sweet potato (steam/microwave) Lots of red.0 Eating and Exercise Plan SAMPLE MEAL PLAN CHANGE THIS Breakfast Rice Bubbles with full cream milk 2 toast (white) spread with margarine 1 egg and bacon Orange juice Tea with full cream milk Morning Tea Tea/coffee/soft drink Tea / coffee / low calorie drink ½ round sandwich (low fat cheese.

Individualised EATING & EXERCISE PLAN Name: ___________________ Date: _______ What I usually Do Breakfast Changes I need to make During the morning Lunch During the afternoon Dinner During the evening Exercise KEMH – Nutrition and Dietetics Department (updated January 2013) Page 19 .

There are significant health benefits to be gained by breastfeeding your baby for at least 2 years. consider the following: • • • • • Eat a balanced healthy diet – limits fats. It is however important for you to maintain good blood After the birth.aim to breastfeed for a minimum of 3 months.0 After the Birth Once you deliver your baby. Maintain a healthy weight and waist line .5 – 25 kg/m2). and longer if you and your baby can. Regular medical checks – advise you General Practitioner that you are at high risk of developing Type 2 diabetes in the future. select low GI carbohydrates and include an abundance of non-starchy vegetables daily. KEMH – Nutrition and Dietetics Department (updated January 2013) Page 20 . Breastfeeding and providing good food choices in your child’s diet from an early age will set the foundations for good health. You will however have a: • • 40% risk of developing Gestational Diabetes in your next pregnancy 50% risk of developing Type 2 Diabetes in the future Breastfeeding Your Baby Your baby will not be born with diabetes. your baby will instinctively attach to your nipples. Reducing the Risk of Developing Diabetes To reduce your risk of developing Gestational Diabetes in your next pregnancy or Type 2 diabetes later in life. strongly encourage exclusive breastfeeding for the first 6 months after birth. With the gradual introduction of solids at around six months. Research shows that breastfeeding for at least the first three months is associated with a reduction in mother’s risk of developing Type 2 diabetes.10. breastfeeding should be maintained for as long as you and your child desire. Exercise regularly – aim for 30-45 mins daily. You will be asked to go for a repeat Glucose Tolerance Test at 6 – 8 weeks post delivery to confirm that things are back to normal. Feeding baby frequently is important. glucose control leading up to labour. Breastfeed . your gestational diabetes should resolve. you should aim to breastfeed your baby as soon as possible. The World Health Organisation and the National Health and Medical Research Council.Healthy BMI range (18. By placing your baby to your breast immediately after the birth.

currency and appropriateness of any information or advice provided. damage or injury occurring as a consequence of such act or omission is expressly disclaimed. Compiled by: Nutrition and Dietetics Produced by: Women and Newborn Health Service Website: www.wa.Disclaimer: The advice and information contained herein is provided in good faith as a public service. However the accuracy of any statements made is not guaranteed and it is the responsibility of readers to make their own enquiries as the accuracy. Liability for any act or omission occurring in reliance on this document or for any © May 2010 WNHS 0560 Rev 1 Revised January 2013 Women and Newborn Health Service King Edward Memorial Hospital 374 Bagot Road Subiaco WA 6008 Telephone: (08) 9340 2222 KEMH – Nutrition and Dietetics Department (updated January 2013) Page 21

Sign up to vote on this title
UsefulNot useful