More Ordering for Two! A Healthy Eating Plan for Pregnant, Diabetic Women
Order for Two! A Healthy Eating Plan for Pregnant, Diabetic Women
Expecting a bundle of joy? Committing to eating right during your pregnancy can be one of the most important things you do to keep your baby healthy, especially if you have diabetes. Help keep your blood sugar in a normal range and give your baby the balanced nutrition he or she needs with this yummy sample menu that just might make healthier habits easier!
For each meal, choose one from each column. Note that this is a generic reference guide, and not an appropriate stand-in for meeting with a doctor or dietician, who can offer personalized guidance and a more fully rounded list of healthy and delicious choices.
| Meal | Starch | Protein | Milk and fruit | Fat |
| Breakfast | 1 to 2 slices 100 percent whole-wheat bread½ to 1 cup cooked oatmeal1 to 2 (6″) corn or wheat tortillas ½ to 1 whole-wheat English muffin |
1 egg 2 egg whites 1 to 2 tbsp peanut butter (natural) 1 oz cooked lean meat |
1 tsp butter, oil2 tbsp nuts | |
| Morning snack | 1 slice 100 percent whole-wheat bread6 (2″) whole-wheat crackers1 (6″) corn or wheat tortilla½ (6″) pita | 1 oz cooked lean meat, chicken, or fish***¼ cup cottage cheese1 oz reduced-fat cheese | ½ large banana½ cup mango1 small piece fresh fruit (tennis-ball size)1 cup diced cantaloupe½ large grapefruit1 large kiwi | |
| Lunch | 1 cup starchy vegetables*2 slices 100 percent whole-wheat bread2 (6″) corn or wheat tortillas2/3 cup cooked whole-wheat pasta or brown rice1 medium potato1 cup cooked beans or lentils** | 2 oz cooked meat, chicken, fish, or shellfish (crab, clams, lobster, or shrimp)***½ cup cottage cheese2 oz light tuna canned in water ***1 cup tofu2 oz reduced-fat cheese4 medium sardines2 tbsp grated parmesan cheese | 1 cup nonfat/ low-fat milk1 cup low-fat plain or light soy milk with calcium2/3 cup nonfat or low-fat plain yogurt | 1 tsp butter, oil, or mayonnaise1 tbsp salad dressing2 tbsp avocado |
| Afternoon snack | 1 slice 100 percent whole-wheat bread6 (2″) whole-wheat crackers1 (6″) corn or wheat tortilla½ (6″) pita | 1 egg2 egg whites1 oz cooked lean meat1 oz reduced-fat cheese1/8 cup nuts¼ cup cottage cheese | 1 small piece fresh fruit (tennis-ball size)½ cup unsweetened canned fruit, drained17 small grapes1 ¼ cups cubed watermelon | |
| Dinner | 2/3 cup cooked whole-wheat pasta or cooked brown rice1 100 percent whole-wheat dinner roll and ½ cup cooked corn, peas, or winter squash1 small potato (tennis-ball size) and ½ cup cooked starchy vegetables or legumes** | 3 oz chicken, turkey, beef, or lamb3 oz cooked fish**1 ½ cups tofu | 1 cup nonfat or low-fat milk1 cup low-fat, plain or light soy milk with calcium2/3 cup nonfat or low-fat plain or light yogurt | 2 tsp butter, oil, or mayonnaise2 tbsp reduced-fat salad dressing |
| Evening snack | 1 slice 100 percent whole-wheat bread6 (2″) whole-wheat crackers½ cup cooked oatmeal | 1 oz reduced-fat cheese1 oz cooked lean meat1 to 2 tbsp peanut butter (natural)¼ cup cottage cheese | 1 cup nonfat or low-fat milk1 cup low-fat plain or light soy milk with calcium |
Free foods:
- Lettuce
- Cucumber
- Cabbage
- Radishes
- Celery
- Mushrooms
- Zucchini
- Bell peppers
- Chili peppers
- Leafy green vegetables
- Garlic
- Unsweetened mustard
- Unsweetened lemon/lime juice
Foods to avoid:
- Sugar
- Jam
- Honey
- Syrup
- Regular sodas
- Lemonade
- All juices including orange, apple, cranberry, grape, etc.
*Starchy vegetables are corn, peas, winter squash, potatoes, beans, plantains, and yams.
**This combination of foods equals 2 starch and 2 protein.
*** Do not eat swordfish, shark, king mackerel, tilefish or raw fish. Limit canned white albacore tuna to 6 oz per week only. These fish may contain dangerous levels of mercury, which may be harmful to your baby. Eat up to 12 oz per week of a variety of fish and shellfish that are lower in mercury.
Source: Adapted from copyrighted material of The Permanente Medical Group, Inc.
