If you're expecting a baby, it's a wonderful time. But if you have Type 1 or Type 2 Diabetes, you'll need to be a little more careful about what you eat and drink during this time. Don't think of it as a big burden. With a little planning, you can manage these things very simply and keep both you and your baby healthy. Let's see how to do it?
First, let's make a good plan.
If you are planning to get pregnant, it is best to first see a dietitian . They can help you create a healthy diet plan that fits your lifestyle and provides the nutrients you need. Eating at the same time each day and following this plan closely can help prevent your blood sugar levels from suddenly rising or falling.
But remember, "eating for two" doesn't mean doubling your food intake. During pregnancy, you only need a small amount of calories, about 300 more than you normally eat, per day. So instead of eating more, focus on eating more nutritious foods .
So, what should we eat?
All the rules of a good diet for a healthy pregnancy apply here. To get all the nutrients you need, you need to include a balanced diet of vegetables, whole grains, fruits, low-fat dairy products, lean meats, and healthy fats.
You also need to have a good plan to control your blood sugar levels throughout the day. One of the best ways to do this is to eat three main meals and three snacks a day. Try to include at least one type of protein and carbohydrate in each of these meals.
| Types of Protein | Types of carbohydrates |
|---|---|
|
|
Just like before pregnancy, you need to count your carbohydrates to help control your blood sugar levels. The amount of carbohydrates you need depends on factors like your height, weight, activity level, and current blood sugar control. Your dietitian will tell you exactly what amount of carbohydrates and calories are right for you. Your calorie needs may increase gradually as your pregnancy progresses.
Essential nutrients for pregnancy
Take special care of these nutrients that every pregnant mother needs during this time.
- Folic acid: Protects against neural tube defects in the baby's brain and spinal cord. You need 400-800 micrograms of folic acid per day. You can get it in pill form, as well as in spinach, nuts, and fortified breads and cereals. Ask your doctor about other vitamins you may need.
- Calcium: Can be obtained from dairy foods and vegetables like broccoli.
- Vitamin D: Found in fish like salmon and fortified milk.
- Iron: Can be obtained from lean red meat and legumes such as beans and lentils.
There is a very easy way to organize your plate. Divide one-fourth of your plate into a protein source such as meat or fish, and another quarter into a starchy food such as rice, potatoes, or corn. Fill the remaining half with low-starch vegetables such as greens, tomatoes, and pumpkin. You can also add a glass of milk or yogurt to your meal.
Definitely stop these things!
There are a few things you should definitely avoid during pregnancy for your safety and that of your baby.
| What not to take | Reason and important points |
|---|---|
| Alcohol | It increases the risk of miscarriage and fetal alcohol syndrome in the baby. So stop completely. |
| Raw or undercooked food | Avoid raw fish (such as sushi), fish high in mercury (such as tilefish), unpasteurized milk, cheese (such as Brie, Feta), and juices. Cook meat, eggs, and poultry thoroughly. Cook sausages until thoroughly heated. |
| Caffeine-rich drinks | Don't consume more than 200 milligrams of caffeine per day (about 1 1/2 cups of regular coffee). Some herbal teas are caffeine-free, but it's not known how they affect your baby, so ask your doctor before drinking them. |
| Artificial Sweeteners | Although these have not been proven to be unsafe during pregnancy, it is best to consume them in moderation. Check food labels for ingredients like aspartame and saccharin. Ask your doctor for advice on how much is appropriate. |
| Sweets and desserts | These can add carbohydrates without providing any nutrition, causing blood sugar levels to spike. So limit these very much. |
Take-Home Message
- From the time you are planning to get pregnant, talk to a nutritionist and create a meal plan that works for you.
- "Eating for two" doesn't mean eating twice as much, it means choosing and eating more nutritious things.
- Plan to eat 3 main meals and 3 snacks a day. Include protein and carbohydrates at each meal.
- Keeping your blood sugar levels under control is essential for your and your baby's health. Follow your doctor's instructions carefully.
- Avoid alcohol, raw foods, and excessive caffeine completely. If you are in doubt about a food, never guess about it, ask your doctor to confirm.
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