Key Principles of a Gestational Diabetes Meal Plan

Overall, your nutrient needs are higher when you are pregnant. The core parts of a healthy eating plan during pregnancy are similar to the recommendations for the general population. Although the phrase “eating for two” is often used during pregnancy, you do not need to eat twice the amount of calories. In fact, you do not need any additional calories during your first trimester. Your calorie needs gradually increase throughout your pregnancy based on the following recommendations:

• 1st Trimester (weeks 0 - 12): No additional calories 

• 2nd Trimester (weeks 13 - 26): ~340 additional calories per day 

• 3rd Trimester (week 27 - end of pregnancy): ~450 additional calories per day

Balancing Carbohydrates with Protein and Healthy Fats

Carbohydrates (carbs) are a vital source of energy during pregnancy, but they have the most impact on blood sugar levels. To prevent spikes and maintain steady blood sugar levels, it’s important to pair carbs with protein and healthy fats at every meal and snack. This combination helps slow down the digestion and absorption of sugar, keeping blood sugar levels more stable. 

It’s also important to remember that not all carbs are created equal! Choosing whole, minimally processed carbs like quinoa, brown rice, sweet potatoes, or whole grain bread is crucial. These options contain fiber, which further slows digestion and minimizes blood sugar spikes. Refined carbs (like white bread or sugary snacks) are digested more quickly, leading to sharp increases in blood sugar. 

Each person’s ideal ratio of carbs, protein, and fats may vary, but a general guideline is to fill half your plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with a whole grain or starchy vegetable. Incorporate a small portion of healthy fats, such as a tablespoon of olive oil or a few nuts. This method of balancing nutrients not only supports blood sugar management but also provides sustained energy and essential nutrients for both you and your baby. 

Portion Control and Timing Meals for Optimal Blood Sugar Management

The amount of food you eat directly affects how much glucose enters your bloodstream. Eating large portions of carbohydrate-rich foods can overwhelm your body’s ability to manage blood sugar effectively. On the other hand, eating too little can lead to low blood sugar, leaving you feeling tired or shaky. Portion control doesn’t mean drastically reducing your food intake – it’s about finding the right balance. Not sure where to start? A registered dietitian can work with you to create a customized plan that focuses on the health of both you and your baby. 

Eating at regular intervals is just as important as portion control. When you go too long without eating, your blood sugar can drop too low, which can lead to cravings and overeating later. When you have GDM, it’s important not to skip meals. Aim to distribute your carbohydrates between 3 meals and 2 to 3 snacks spaced between meals each day. This schedule ensures you’re fueling your body consistently, preventing significant fluctuations in blood sugar. 

Foods to Include and Foods to Avoid

When managing GDM, focusing on nutrient-dense foods and avoiding or limiting certain foods can help keep blood sugar levels stable and support a healthy pregnancy. Educated food choices also ensure your baby receives the essential nutrients they need for proper growth and development. 

The goal is to create meals that balance carbohydrates, protein, and healthy fats while providing vitamins, minerals, and fiber. Here are some key food groups to prioritize:

1. Whole Grains and High-Fiber Carbohydrates: These are essential for steady energy and improved blood sugar control. Fiber slows digestion, which prevents blood sugar spikes.

• Brown rice, quinoa, oats, barley

• Whole grain bread, pasta, and tortillas

• Legumes such as lentils, chickpeas, and black beans

2. Lean Proteins: Protein supports your baby’s development while helping you feel full and maintaining stable blood sugar.

• Chicken, turkey, and lean cuts of beef or pork

• Fish low in mercury (e.g., salmon, cod, tilapia)

• Eggs and low-fat dairy (cheese, yogurt)

• Plant-based proteins like tofu, tempeh, and edamame

3. Healthy Fats: Healthy fats are essential for brain development in your baby and help balance your blood sugar when paired with carbs.

• Avocado

• Nuts (almonds, walnuts)

• Seeds (chia, flax, sunflower)

• Olive oil and nut butters

4. Non-Starchy Vegetables: These are low in carbohydrates and rich in fiber, vitamins, and minerals. They can be included in generous portions.

• Spinach, kale, broccoli, zucchini, cauliflower

• Bell peppers, asparagus, cucumbers

5. Low-Glycemic Fruits: Fruits are a natural source of carbs, so it’s best to eat them in moderation and paired with protein or fat.

• Berries

• Apples, pears, and citrus fruits (oranges, grapefruits)

When it comes to foods to limit or avoid during pregnancy, certain foods can spike blood sugar levels, increase pregnancy risks, or pose harm to your developing baby. 

1. Sugary and Refined Carbohydrates: These can cause rapid blood sugar spikes and are low in nutritional value. It’s best to limit foods in this category , which includes sugary drinks (soda, sweetened coffee and tea); candy, cookies, cakes, and pastries; white bread and white rice. 

2. High Mercury Fish: Mercury can harm your baby’s developing nervous system. Avoid fish high in mercury, such as swordfish, shark, king mackerel, and tilefish. 

3. Unpasteurized and Raw Foods: These carry a risk of foodborne illnesses, such as listeria, which can lead to pregnancy complications. This includes unpasteurized milk and soft cheeses (brie, feta, blue cheese); raw or undercooked seafood, eggs, and meat; prepackaged deli meats unless heated until steaming.

4. Caffeine (in excess): Limit caffeine to no more than 200 milligrams per day (about one 12-ounce cup of coffee).

5. Alcohol: Alcohol should be avoided entirely during pregnancy due to the risk of fetal alcohol spectrum disorders.

7-Day Meal Plan for Gestational Diabetes (Balanced Meals and Snacks)

Day 1

• Breakfast: Scrambled eggs with spinach and whole grain toast

• Lunch: Grilled chicken salad with mixed greens, avocado, and a vinaigrette dressing

• Dinner: Baked salmon with roasted sweet potatoes and steamed asparagus

• Snacks: Greek yogurt with chia seeds; raw almonds

Day 2

• Breakfast: Steel cut oats topped with walnuts and a small handful of berries

• Lunch: Turkey and avocado wrap in a whole grain tortilla

• Dinner: Stir fry tofu with brown rice and vegetables

• Snacks: Sliced cucumbers with hummus; hard boiled egg

  
  

Day 3

• Breakfast: Smoothie with unsweetened plant based milk, spinach, protein powder, and peanut butter

• Lunch: Grilled shrimp over quinoa and sauteed kale

• Dinner: Roast chicken with mashed cauliflower and green beans

• Snacks: A handful of mixed nuts; celery sticks with low fat cream cheese

  
  

Day 4

• Breakfast: Scrambled eggs with a slice of whole grain toast and avocado

• Lunch: Lentil soup with a side of whole grain crackers

• Dinner: Grilled pork tenderloin with roasted Brussels sprouts and half a small baked potato

• Snacks: Plain yogurt with a sprinkle of cinnamon; sliced bell peppers with hummus

  
  

Day 5

• Breakfast: Whole grain English muffin topped with natural peanut butter

• Lunch: Spinach salad with grilled chicken, walnuts, and strawberries

• Dinner: Baked cod with quinoa and vegetable pilaf

• Snacks: Cottage cheese with a few peach slices; a handful of walnuts

  
  

Day 6

• Breakfast: Omelet with mushrooms, peppers, and a sprinkle of cheese

• Lunch: Chicken and vegetable stir fry over brown rice

• Dinner: Turkey meatballs with zucchini noodles and marinara sauce

• Snacks: Apple slices with almond butter; low sodium cheese sticks

  
  

Day 7

• Breakfast: Greek yogurt parfait with chia seeds and berries

• Lunch: Grilled salmon salad with mixed greens, cucumber, and olive oil dressing

• Dinner: Beef stew with carrots and parsnips, served with a small side of quinoa

• Snacks: Baby carrots with guacamole; a handful of almonds

How Season’s Dietitians Can Support Your Pregnancy Journey

Customized Nutrition Planning for Blood Sugar Management

Planning your next meal (and figuring out what to eat) while you’re pregnant can feel like a lot at times. That’s why working with a dietitian throughout your pregnancy is important. If you’re feeling overwhelmed by a gestational diabetes diagnosis, a dietitian can get to know you through one-on-one meetings and advise on types of food, portion sizes, and overall eating habits. Remember, you don’t have to do this alone! Season’s team of expert dietitians is here to help guide you during and after your pregnancy. 

Nutritional Guidance for a Healthy Pregnancy

A pregnancy dietitian wears many hats. They can help both mother and baby during  pregnancy by:

• Looking at an individual’s diet, health, and food needs with consideration for specific dietary restrictions and preferences 

• Helping craft individualized meal plans that fit each person’s lifestyle and needs

• Teaching about key nutrients, food safety, and recommendations throughout each stage of pregnancy

• Ensuring weight gain is on track to help reduce risk of pregnancy-related complications 

• Assessing risk and providing guidance for pregnancy-related complications

• Helping new moms eat well while breastfeeding and meet nutrition needs for maintaining a healthy milk supply

The Benefits of Incorporating Physical Activity

Physical activity is an important part of a healthy pregnancy. For women with gestational diabetes (GDM), physical activity helps the insulin in your body do its job. Exercise can be an effective way to help control your blood sugar, while also helping you to feel good both physically and mentally. Evidence shows that regular exercise during pregnancy may: 

• Reduce, delay, or prevent your need for GDM medications.

• Reduce your risk for certain complications, including high blood pressure, or preeclampsia 

• Reduce the length of labor and postpartum recovery 

• Reduce your risk of having a cesarean section, or C-section 

• Promote healthy weight gain during pregnancy 

• Ease common discomforts of pregnancy like constipation, back pain, and swelling 

• Help manage stress 

• Promote better sleep 

• Reduce your risk for postpartum depression 

While exercise is safe for most pregnant women, always talk to your doctor before starting a new exercise or making changes to your current routine.