Diet for a healthy pregnancy and to manage gestational diabetes
To ensure the health of your baby throughout your pregnancy, it is imperative that you manage your gestational diabetes as much as possible. One of the best ways to do this is through proper nutrition. Focus on the proportion of carbohydrates, fat and protein in your daily intake to best regulate your blood sugar levels.
1. Carbohydrates
Carbohydrates fuel your body, providing energy to your cells and your growing baby’s. Emphasise on obtaining adequate calorie for your baby’s growth by including complex carbohydrates in your diet. As a pregnant woman, your carbohydrate (carb) intake should be at least 45% of your calorie intake a day. The rest of your calories should be from protein and fat. Ensure that you eat carbs in controlled portions and evenly distributed over the day to maintain a stable blood sugar level. Divide your carbohydrate load into 3 meals with 2 – 4 snacks throughout the day.
Fibre-rich carbs help blood sugar control by slowing down the absorption of carbohydrates. Examples of these types of food would include:
- Brown rice
- Lentils and legumes
- Oats
- Quinoa
- Wholemeal or whole grains products
It is also important to consume adequate fibre from other sources such as vegetables and fruits to reduce to risk of constipation during pregnancy.
2. Fat
25 – 30% of your calorie consumption should derive from fat. There is a common misconception that fat is bad for our bodies. Although unhealthy in สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน excess, fat is a necessary part of our diet. Essential fatty acids are needed for brain development, inflammation control and blood clotting. They cannot be made by the body and hence need to be sourced from food. Healthy fats like this would include:
- Avocados
- Oily fish
- Seeds
- Unsalted nuts
- Vegetable oil (such as olive oil, canola oil, sunflower oil and etc.)
3. Protein
20 – 25% of calories should be from protein. Proteins are fundamental elements within every cell of the body and are involved in a wide range of metabolic interactions. It is essential for the growth and repair of the body and the maintenance of good health. During pregnancy, proteins positively affects the baby’s growth, including the brain. Good sources of protein include
- Eggs
- Fish and other seafood
- Legumes and pulses, seeds and nuts
- Milk or milk products
- Poultry, beef, lamb or pork
- Soy products like bean curd and tofu