GOOD NUTRITION FOR SMOOTH PREGNANCY

&
GESTATIONAL DIABETES DIET INSTRUCTIONS

GDM is a condition characterized by high blood glucose levels during

pregnancy. It is a result of hormonal changes that occur in all women during
pregnancy. Increased levels of certain hormones produced in the placenta interfere
with the ability of Insulin to manage glucose. (INSULIN RESISTANCE).

As the placenta grows larger, it produces more hormones, increasing the insulin
resistance. If the mother’s pancreas cannot produce enough insulin to overcome the
effect of the increased hormones, it results in GDM.

During Pregnancy, a woman’s nutritional status not only

influences her health, but also the health of her fetus. Hence, dietary
intervention is very important to review the maternal physiological
adaptations, macronutrient and micronutrient requirements
during pregnancy and lactation. A diet poor in nutrients may lead to
anemia in mother and complications in baby including low birth weight and
developmental delay etc. Also mother’s food preferences during pregnancy
influence baby’s food choices in future. So, the responsibility lies on the
mother to ponder upon her neonate’s nutritional requirements while selecting
the food. Moreover, pregnant women only need some extra nutrients but no
need to eat for two as over eating may lead to postpartum weight gain and
other complications like gestational diabetes, over-weight pregnancy etc.

NO FEASTING-NO FASTING IS THE RULE

GENERAL INSTRUCTIONS:
• Do not overeat or neither fast. Always have small frequent meals.
• Exercise/Walking daily as per doctor’s advice [maybe for at least 30 to
45 minutes to maintain healthy weight].
• Choose foods from all food groups such that it contains more of dietary
fibres and complex carbohydrates and less of fat.
• Choose foods high in fiber such as wholegrain, breads, cereals, pasta,
vegetables and greens.
• Get good sleep [continuous sleep for 7-8hrs]. Do not sleep during daytime,
instead rest for a while.
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GESTATIONAL DIABETES DIET INSTRUCTIONS
• Water is the best fluid. Drink plenty of water at least 2 to 3 litres per
day in between the meals.

CONSUME MORE:
• Fiber-rich foods like vegtables, sprouts, whole wheat products, Oats etc.
to be consumed more.
• Green leafy vegetables
• Include Cereals and Pulses in daily diet.
• Consume atleast 1 egg daily
CONSUME MODERATELY:
• Starchy Vegetables like Potato,Peas, Corn, slow-cooked beans (lima,
black beans) to be taken moderately.
• Low-calorie fruits like Papaya, Guava, Small Plantain, Apple,
Orange, Sweet lime, and Watermelon can be taken as per advised.
[daily 1 fruit up to 150-200gms only]
• Cooking oil allowance per person per month is approx.1/2 lts.
• Milk and milk products not more than 400ml-500ml per day
• Caffeine - (not > 300mg/day)
• Meat, Fish, Poultry (2 times/week]
• CAN USE FRESH COCONUT AND COCONUT MILK IN THE DIET –
moderately(As a topping for salads / with vegetables)
AVOID:
• Sugar in all forms like jaggery, honey, artificial sweetners etc. and
sugary foods like jam, jellies, glucose, sweets, ice-creams etc.
• Refined products like maida, white rice, fine rava, pasta, maggie,
noodles etc.
• High calorie fruits like Sapota, Mango, Pomogranate, Banana[big],
Pineapple, Jackfruit, grapes etc.
• Deep fried foods, junk foods, bakery foods. Reduce the frequency of
eating outside
• Fruit juices, soft drinks, aerated drinks, caffeinated drinks, tender
coconut water need to be strictly avoided.
• Beverages like Horlicks, Bournvita, Boost or any other commercially
available energy drinks.
• Avoid alcohol in all forms. [if applicable]
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GESTATIONAL DIABETES DIET INSTRUCTIONS

MORE SPECIFIC FEATURES THAT ONE NEED TO CONSIDER DURING

PREGNANCY WITH DIABETES.
Even if you are obese, DO NOT TRY TO LOSE WEIGHT OR DIET during
pregnancy as both you and your baby need the proper nutrients to be healthy.
Eat a variety of foods to get all the nutrients you need to get.

GUIDELINES FOR PREVENTING AND MANAGING HYPOGLYCEMIA

These nutritional principles are aimed at keeping your blood sugar level as
steady as possible.

EAT A WELL-BALANCED DIET: As mentioned include foods from different food

groups like cereals, whole grains, pulses, fruits, vegetables, milk and products, meat and
products etc.

EAT SMALL MEALS, OFTEN: You can help stabilize your blood sugar
levels by making sure that you have small, regular meals. Try not to leave
more than three or four hours between your snacks or meals. Having five or
six small snacks, rather than three large meals will not cause weight gain as
long as the total amount you need to consume does not vary.

Regular meals not only help to keep your blood sugar level steady, they also
help protect your stomach from too much acid and ensure that there is a
regular flow of food through the bowel.

KEEP SNACKS HANDY: Make sure that you have a supply of snacks
readily available so that you can have something appropriate to eat every few
hours. Choose foods that are not high in neither fat nor sugar.

AVOID SUGARY FOODS ON AN EMPTY STOMACH: If you eat a sugary

food on empty stomach, the level of sugar in your blood rises quickly. The
rapid rise in sugar level causes your body to secrete too much insulin, which
then causes your sugar level to fall quickly.

Enjoy them as an occasional treat, have them after a meal containing a lot of
fiber, i.e. a meal with lots of vegetables, whole grains or pulses. The fiber will
have a cushioning effect and help to slows down the spike in sugar.
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GESTATIONAL DIABETES DIET INSTRUCTIONS
A FEW HELPFUL TIPS IF EATING OUT -

o Choose grilled, baked, roasted or steamed food. Choose small

portion of fresh fruit salad for jaggery based desserts or yoghurt
instead of sugar laden ones. [once in fortnight or less]
o Choose water instead of regular soda, fruit mock tails, sweet tea
and other sugar-sweetened drinks
o Avoid creamy toppings, like mayonnaise. High-fat topping on
salads, dressings, cheeses (limit to 1 or 2 slices of thin crust
pizza with veg toppings).

DIET CHART FOR GDM

Bed Time Morning- After Brushing – Alternate days a glass of water with
1/2 tsp methi seeds soaked overnight and other days just the plain Luke
warm water 2 glasses followed by 3-4 soaked and peeled Almonds + 1-2
walnuts + 1-2 pista.
Give at least ten minutes gap, then, you can have A Cup of sugarless milk or
a glass Oatmeal or Broken Wheat or Ragi porridge OR glass of milk with
homemade dry nut powder.

9 OR BEFORE 9 A.M... –BREAKFAST [any one]

Reduce White Rice and white rice products – Idly or Dosa – weekly
twice
• Wheat bread/multigrain bread sandwich with vegetable/ egg
stuffed in it OR
• Oats/millets/quinoa/ broken wheat upma/khichdi with
vegetables OR
• Vegetable Idly(3)– [OTHER THAN CARROTS] Cabbage, beans,
capsicum , some green peas mixed with batter and steam or veg curry
stuffed in Idly OR Ragi Idly
• Vegetable Dosa (2-3 medium sized] OR (3) / Ragi Dosa(3) OR
• Upma – One medium bowl size (Rice Flakes – Brown Variant better
over the white one or Broken Wheat or Sabudana - as Khichdi with lots
of Vegetables or Oats Or Vermicelli mixed with Bansi Rava / with
Broken wheat)
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GESTATIONAL DIABETES DIET INSTRUCTIONS
SIDE DISH –
Sambar or Dhal with or without Chutney – any type other than Coconut.
For ex: Mint, coriander, Roasted Bengal Gram, Onion, Tomato, Curry leaves
etc, could be used.
if consuming EGG: 1 EGG ALLOWED PER DAY – preferably Egg White
daily – as boiled or as Omelet. Egg yolk 1-2 times per week or avoid Egg
Yolk if Liver Enzymes are elevated.]

11 – 11.30 A.M.: MID-MORNING SNACK [any one]

• A bowl of Porridge – Oats or Ragi or Broken Wheat or Health Mix – That
has a combo of different Cereals, Legumes ( Mix with Milk / Water.
• Thick Buttermilk (that is, lassi with salt, jeera powder, hing / asafetida
powder, curry leaves)
• A bowl of Usali(made with sprouts) / Boiled Sprouts
• (1 fruits in a day: 1 Yelakki Banana (Twice in a week), Apple (green or
red), melons, Pear, Citrus, Kiwi, Amla, Pomegranate, Plum, Berries etc
are permissible in moderate quantity. Avoid sugary fruits such as
Sapota, custard apple on a daily basis, total fruit intake could be 200
gms per day, approximately)
• Dry fruits – Dry figs or Dry dates or Black Raisins – can be eaten twice
a week based on sugar readings
• Cucumber- Tomato- Cabbage- Capsicum Salad / Fruit and Veg salad
with or without sprouts
• Brown Bread Veg Sandwich – plain or grilled (OR) Soup and 1 or 2
plain toasts
• A small bowl of Millet cereal or Bran flakes – this can be used for a
snack with topping of Nuts or can be eaten along with milk

1.30 – 2 P.M. –LUNCH [any one]

• 2 Phulkas and a small cup of Brown or Red Rice OR
• 3 Phulkas (if sugar readings are erratic) OR
• a bowl of Millets – cooked well OR
• a bowl of Dalia cooked well OR
• 1 Ragi Ball / Wheat ball(Mousambi sized) OR
• Brown Rice - 1 bowl [weekly twice only] OR
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GESTATIONAL DIABETES DIET INSTRUCTIONS
Any Dhal or Sambar, Green Leaves- veg gravy or dry greens veg or with dal
in any form, substantial quantity) - Green leaves atleast thrice a week,
Plus one Vegetable –Roots and Tubers – Permissible to use Raddish, Turnip,
Squash class of vegetables
Buttermilk or fresh curds- skimmed, without cream

3.30 P.M. –SNACK 1

A glass of sugarless Milk, porridges, soups or buttermilk.
5.30PM – SNACK 2 [any one]
• Any snack – small cup of Poha or Beaten rice with vegetables
• Phulka Rolls (with soya granules / chutney / cooked veggies/ dal)
• A big bowl of Vegetable soup (Homemade)
• Bhel puri [with lots of vegetables] using unsalted puffed rice.
• Wheat Khakras
• Paneer fry

8 P.M DINNER: [any one]

• 3 Phulkas – medium size - Wheat / Ragi Roti / Bajra / Jowar
• Upma/Khichdi with veggies
• Multi grain Dosa with vegetable curries
• Dalia Khichdi/upma with veggies
With Dhal, Vegetables and Buttermilk

10 P.M BEDTIME. – A glass of Sugar less Milk or Buttermilk – plain or

Masala or A glass of thin oatmeal or broken wheat porridge (if very hungry)

RECOMMENDED:
• Plain Flax seed can help in controlling Blood sugar. Dry roasted and
powdered Flax seeds, say, 100gms, mixed with two teaspoons with
CHAPPATI DOUGH, or 2 tsps with idly batter or Dosa Batter.
Alternately, flax seed oil could be used in cooking.
• 2.5 to 3 Litres of different liquids will help.
• Following strict meal timings will certainly help.
• To get the optimum benefits from fats, a combo of Polyunsaturated
and Saturated foods could be used – that is a mix of some white butter/
Ghee and Sunflower/ Rice bran / Soyabean oil.
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GESTATIONAL DIABETES DIET INSTRUCTIONS
• Adequate salads should be eaten daily – Salads are preferred as a
snack rather than with meals since the quantum of intake cannot get
justified.

As such, good protein intake will reverse the muscle wastage, so, protein
inclusion in at least two meals is a must.
Two glasses of milk and a bowl of Fresh Yoghurt everyday can help for
catering to Calcium and some milk-based Protein in the diet.

Best wishes, have a smooth and happy pregnancy.

Kindly feel free to contact me through Email-Id for any queries
and also keep me posted with any new blood investigation reports to
guide you better.
Divya R
Senior executive Nutritionist
rdivya@cloudninecare.com