During pregnancy, hormones made by the placenta can interfere with your ability to effectively use glucose. This temporary insulin resistance, known as gestational diabetes, often disappears soon after birth. It can however be a warning -- women who've had gestational diabetes are more likely to develop Type 2 diabetes in future pregnancies and later in life, Women to Women reports. Follow a healthy eating plan and exercise regularly to avoid the serious complications associated with diabetes.
Macronutrients
There are three macronutrients -- carbohydrates, fat and protein. During pregnancy, your body needs more protein and fat for your growing infant. Fat, especially DHA, a type of polyunsaturated omega-3 fatty acid, is critical for fetal brain, spinal cord, nervous system and eye development. During your second and third trimesters, when the fetus is growing quickly, you may need to eat significantly more protein. Remember, your organs are also growing, to accommodate the needs of you and your baby. If you have gestational diabetes, the American Diabetes Association recommends that only 40 percent of your calories come from carbohydrates, rather than 50 to 60 percent for diabetics who are not pregnant. By reducing your carbs, you can increase your fat and protein consumption without adding too many extra calories.
Carbohydrates
Only carbohydrates raise your blood sugar, so eat carbs in conjunction with fat, protein or fiber, all of which slow the absorption of sugar into your bloodstream. Avoid carbs from refined sugars or processed foods and eat nutrient-dense carbs, such as vegetables, fruit, legumes and whole grains. If you are eating 2,100 calories a day during your pregnancy, 840 calories should come from carbs. Each carb gram has 4 calories, so eat about 210 g of carbs daily.
Protein
About 30 percent of your calories should come from protein. Eating 2,100 calories daily, you'll consume 630 calories of protein, or just over 150 g of protein daily. Much of your added protein can come from low-fat dairy products such as yogurt, cheese and milk, which contain some of the 1,200 mg of calcium the fetus needs to develop strong bones. Choose eggs, lean meat, poultry and fish to avoid saturated fat; but limit fish high in mercury, such as tuna and swordfish, to no more than 6 oz. per week. Good plant-based sources of protein include beans and nuts; beans are high in fiber and peanuts contain iron.
Fat
Fat is an essential nutrient for fetal development and pregnancy is not the time for fat-free dieting. Choose healthy fats, such as monounsaturated and polyunsaturated fats rather than saturated and trans fats. Use olive oil, eat nuts and avocados and choose low-fat dairy products. Limit high-fat red meat and pork. About 30 percent of your calories should come from fat. Unlike protein and carbs, which have 4 calories per gram, fat has 9 calories per gram. On a 2,100 calorie eating plan, you should try to eat 70 g of fat daily. That may seem like a lot, but 1 tbsp. of olive oil has 13 g of fat -- it adds up quickly.
Stabilizing Your Blood Sugar
With gestational diabetes, eating every 3 hours will help keep your glucose levels steady. You may need to eat five or six times a day. Don't skip breakfast; in the morning you're likely to have low blood sugar, so eat very soon after waking. Always eat a combination of carbs, fat and protein, especially for breakfast. If you eat a high-sugar breakfast, such as pancakes and syrup in the morning, you may raise your glucose levels too quickly.
References
- Child Health Review: Five Important Tips For Fetal Development; August 2009
- Diabetic Mommy: Nutrition Basics For Women with Gestational Diabetes
- Eunice Kennedy Shriver National Institute of Child Health and Human Development: What Should I Do If I Have Gestational Diabetes; August 2006
- Diabetes Care Journal: Gestational Diabetes Mellitus; January 2003
- Women to Women: Types of Diabetes and Early Warning Signs
