Gestational Diabetes + Me
A Day in the Life
Meal Plan
for Birthing People with Gestational Diabetes
Alyssa Actaea, CLC
Actaea Holistic
Feeding yourself can be hard. There are days where it feels absolutely daunting for me. Now throw food aversions, nausea, and cravings into the mix - because alas, hoorah, you are pregnant!
I’m sure you’ve heard folks joke that people who are pregnant are “eating for two”. Well, technically they’re not wrong - but remember that the other person (or persons) inside of you is still tiny. It’s recommended that pregnant people eat about 300 extra calories a day on top of the daily recommended calories for those not growing a baby. I’m sure you’ve also heard lore of the insatiable hunger and the pregnant person who devours everything that crosses their path - eating an unbalanced greasy plethora of indulgent foods. This may sound like a nightmare for some, but when I was diagnosed with gestational diabetes I was absolutely devastated that I didn't get to be one of those pregnant people who fell asleep next to an empty pint of ice cream every night. This reality helped me to be more conscientious about what I consumed because it wasn’t just about my body now, it was about this tiny baby I chose to grow inside me. I knew I needed to nourish and tend to both of us in order to steward a healthy foundation in this relationship and in this life.
The World Health Organization recommends that adults consume about 5 cups of fruits and veggies a day in addition to a balanced diet of grains, healthy fats and proteins. It is advised to avoid refined sugars to the best of your ability, especially with gestational diabetes.
As baby grows - space in our tummies shrinks. Try eating many small meals and snacks throughout the day instead of pressuring yourself to meet these standards in 3 sittings. Eating smaller meals can also help with nausea.
This is a simple meal plan for pregnant people who are experiencing gestational diabetes, that do not otherwise have allergies or special dietary restrictions, and are managing their blood sugar through mindfulness (aka diet). I am not a nutritionist and these are some ideas to make life feel a little easier. Food is medicine, please discuss your eating habits with your care provider. Be sure to continue to monitor your blood sugars after meals to see what sits well with you - everybody processes food differently!
Note: be sure to wash all produce, wash hands, and make sure you have a clean environment for preparation of foods. Not only does this help to keep food clear of bacteria but, if you’re unable to acquire organic produce, removes pesticides as well.
Consider these resources for which produce has been reported to have higher and lower uses of pesticides:
https://www.ewg.org/foodnews/clean-fifteen.php
https://www.ewg.org/foodnews/dirty-dozen.php
Breakfast:
1 cup full fat plain yogurt or vegan yogurt
1 cup berries - fresh or frozen
¼ cup mixed nuts + sprinkle seeds - pumpkin, flax, hemp
¼ cup granola or sugar free cereal
2 dates
1 cup Green Tea or Coffee
Lunch:
1 cup leafy greens
½ medium cucumber
2 tbsp kimchi or sauerkraut
6 cherry tomatoes
2 tbsp hummus
¼ cup tofu or other protein
2 tbsp pecans + seeds!
The kimchi and hummus act as a nice creamy/tangy dressing but add some olive oil and lemon if you want!
Dinner:
½ cup plain wild rice or quinoa
8 oz of salmon or chicken
½ cup roasted asparagus or summer squash
Hint: my go-to for all protein and veggie roasts or sautes is to coat in olive or coconut oil season with dill, thyme, lemon, garlic, paprika, + to taste.
Snack Ideas:
Banana with nut butter or
2 dates split down the middle and filled with nut butter or
GF crackers or Veggies with hummus or goat cheese or
1 cup Miso broth
Hint: Prep for the week by washing and cutting cucumbers, sweet peppers, carrots, celery, apples, watermelon etc.
Dessert Ideas:
1 cup plain vanilla ice cream with 2 tbsp melted nut butter over top
My nutritionist suggested this to help with my pint of ice cream grief.
This meal plan idea that I have shared is not exclusive to those with gestational diabetes - it could be beneficial for anyone looking for support with a balanced diet. This is how I try to eat daily. We’re all doing our best. Sometimes pizza is the best shot at eating we’ve got. My teacher, Dr. Aviva Romm taught me to approach eating with a 90% or the time mentality. Try to eat the best you can 90% of the time and give yourself grace the rest of the time. Food should be a pleasure, not punishment. We need to find the joy in what nourishes us. I hope this has been helpful to you.
BONUS Nourishing Oat Bar Recipe:
If you have some time and energy this could be a meal prep for the week.
Maybe you have a friend in your life who wants to help you through your pregnancy but doesn’t know how? Send them this recipe!
Preheat Oven to 350 degrees
In a Large Mixing Bowl:
2 large overripe bananas
2 eggs
½ cup apple sauce
½ cup almond milk
¼ cup nut butter
1 tsp vanilla extract + cinnamon to flavor
1 dash coarse grain sea salt
1 tbsp coconut oil
Mash bananas and mix the goop thoroughly
Add 2 cups steel cut oats
6 chopped dates
Optional: handful of blueberries, raspberries, or 6 diced medium size strawberries!
Optional: dark chocolate chips
Thoroughly Mix + Coat 9x13” pan with coconut oil - add goop mixture
Bake for 25-35 minutes or until golden brown on top.
Cut into squares - enjoy!
*Can be stored on the counter for 2 days then refrigerated up to 1 week.*
Freeze for postpartum quick snacks later!
