Method 1: Nutrition – Part 2
Increase the amount of fiber found in your diet.
Addition of fiber in the diet also helps overcome diabetes. It is good for your body to eat whole wheat, nuts, and whole grain cereals. Add one tablespoon of flaxseed powder in food. Blend flaxseed with a coffee grinder or store powdered flaxseed in the refrigerator to maintain the healthy oil contained in it and also prevent the mustard odor.
Limit the meat you eat.
Limit consumption of red meat especially. Instead of choosing a steak or minced meat, replace it with fresh fish and poultry without their fatty skin. Look for fishing such as Cod, Salmon, Tuna, and Haddock. These types of fish are really a great sources to get omega-3 fatty acids , they are important to the baby’s health and your health. Remove poultry skin from chicken and turkey because of the high-fat content underneath the skin.
- Make sure you eat low-fat meat. The daily intake of calories needed from protein sources is only 10 to 20%. Vegetable protein sources are also included in this number, such as nuts.
Eat more vegetable and fruits with high sugar content.
Vegetables are very important in a healthy diet. Make sure you eat one to two portions of vegetable each meal. Vegetables can also be eaten as a snack when hunger strikes. Although many sweet fruits taste good, you should limit the intake of that fruit if you are having gestational diabetes, no more than two fruits a day. This will help limit the amount of sugar consumed from such fruit. Avoid fruit such as pineapple, melon, bananas, raisins, and wine. The fruits are high in glycemic index, which means more blood sugar. They affect your blood sugar level more than any other fruit.
- The fruit should be eaten during lunch, not breakfast or dinner, so blood sugar levels remain low in the morning and evening.
- Avoid fruit juice, which is also full of sugar, though it is 100% pure fruit juice.
Observe your daily calorie intake.
The average weight gain during pregnancy is approximately 8 to 11 kg. Normally, the recommended calorie intake for pregnant women is 2,000 to 2,500 calories each day. Every trimester, calorie intake required will increase as the baby grows bigger. However, each pregnancy is unique, talk to a registered physician and nutritionist to ensure the right amount of calories required each day is prescribed accurately based on your condition, weight, and blood sugar needs.
- During your regular visits to the doctor, the doctor will advise you to work with a professional nutritionist to help control gestational diabetes. If your doctor does not recommend it, you should take initiative and ask about it. Pregnancy demands many nutrients and this becomes more complicated with the presence of diabetes. Nutrition advice from a professional nutritionist will be very helpful to you and your baby.
- Make sure you follow the list of healthy foods to add calories with a healthy option.
Sports is essential for a healthy pregnancy. Keep up to 30 minutes of continuous sports one or two times each day during pregnancy. The easiest way is to walk around, but you can also swim or practice yoga. Have a variation of fun and safe activities to keep sports attractive and to train different groups of muscle. You can also use loads, elliptical, and static bicycles. Physical activity can improve glucose control.
- Avoid sports that require you to lie on your back or activity that poses the risk of falling or injury. Ideally, the activities you choose must be done daily. Make sure you start slowly and increase the intensity subtlety to a moderate level that trains your muscles and slightly increases your heart rate.
- Make sure you listen to your doctor if it is recommended for total relaxation or less activity.