Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Ernährungsplan bei Schwangerschaftsdiabetes
Stabiler Blutzucker in der Schwangerschaft mit genug Energie für dich und dein Baby: drei moderate Mahlzeiten, zwei oder drei Snacks inklusive Spätmahlzeit und mindestens 175 g Kohlenhydrate am Tag. Nutze den Plan zusammen mit deinem Geburtshilfe- und Diabetes-Team. Kostenlos, ohne Anmeldung und direkt im Browser: Deine Gesundheitsdaten werden nirgendwohin gesendet.
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General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
1. Choose a condition
2. About you
Gestational diabetes: no weight-loss deficit, and at least two snacks including a bedtime snack.
Your plan
Gestational diabetes
In pregnancy, the goal is steady blood sugar while you and the baby get enough energy. That means at least 175 g of carbohydrate a day, split into three moderate meals and two to three snacks, with protein each time. Weight loss isn't a goal in pregnancy.
- Pregnancy: follow your obstetric and diabetes team. This plan is a starting point only.
Daily targets
Calories
2,180 kcal
Maintenance ≈ 1,884
Carbohydrate
229 g
40–45% and at least 175 g
Protein
125 g
20–25%
Fat
85 g
35% of calories
Fibre
≥ 28 g
Sodium
≤ 2,300 mg
≈ 5.9 g salt in total
Saturated fat
≤ 24 g
Added sugar
≤ 27 g
≈ 7 tsp
- Energy needs rise in the 2nd and 3rd trimesters; your midwife or dietitian will tell you how much.
- At least 175 g carbohydrate a day (ADA/ACOG), never skip meals
- Three meals plus 2–3 snacks, including a bedtime snack
- Smaller carbohydrate portion at breakfast, when blood sugar runs highest
- Protein and fibre with every meal and snack
- Caffeine under 200 mg a day; no alcohol
What to eat
Eat more
- Whole grains in measured portions: roti, brown rice, oats, whole-grain bread
- Pulses, eggs, chicken, fish low in mercury (salmon, cod, rohu), tofu, paneer
- Pasteurised milk, dahi and yogurt
- Plenty of vegetables; whole fruit in small portions
- Bedtime snack with protein, e.g. milk with whole-grain crackers or peanut butter toast
Limit
- White rice, white bread, poha and suji
- Tea and coffee: up to 2 cups a day
- Very sweet fruit (mango, grapes) and fruit juice
Avoid
- Sugary drinks, sweets and desserts
- Alcohol (no safe amount in pregnancy)
- Raw or undercooked meat, fish, sushi and eggs; unpasteurised milk and soft cheeses
- High-mercury fish: shark, swordfish, king mackerel, bigeye tuna
7-day meal plan
Monday · about 2,158 kcal, 310 g carbs, 102 g protein, 54 g fibre, 1,493 mg sodium
Lunch
≈ 650 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 150 g chicken breast
- • 1 cup cooked quinoa
- • 2½ cup salad leaves and cucumber
- • 1¼ tbsp olive oil
53 g carbs · 50 g protein · 25 g fat · 9 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 650 kcal
2 chokar (bran) atta roti with mixed vegetable sabzi, daal and salad
- • 2½ whole-wheat roti
- • 1¼ cup mixed vegetable sabzi
- • 1 cup cooked daal
- • 1¼ cup salad
98 g carbs · 26 g protein · 16 g fat · 21 g fibre
Bedtime snack
≈ 240 kcal
Pineapple slices with a rice cake
- • 2 cup pineapple
- • 2 rice cakes
56 g carbs · 4 g protein · 0 g fat · 4 g fibre
Tuesday · about 2,066 kcal, 259 g carbs, 98 g protein, 55 g fibre, 1,440 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Lunch
≈ 560 kcal
Baked salmon with roasted carrots, courgette and small potatoes
- • 130 g salmon fillet
- • 1 cup carrots and courgette
- • 150 g baby potatoes
- • 1 tsp olive oil
40 g carbs · 34 g protein · 26 g fat · 6 g fibre
Afternoon snack
≈ 245 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¾ cup moong sprouts
- • 1 tomato
- • 1 lemon
39 g carbs · 16 g protein · 2 g fat · 11 g fibre
Dinner
≈ 563 kcal
Lentil and vegetable soup with 1 slice whole-grain bread
- • 2 cup lentil vegetable soup
- • 1¼ slice whole-grain bread
83 g carbs · 28 g protein · 11 g fat · 20 g fibre
Bedtime snack
≈ 298 kcal
An apple with 10 almonds
- • 2 apples
- • 17½ almonds
39 g carbs · 7 g protein · 14 g fat · 9 g fibre
Wednesday · about 2,215 kcal, 273 g carbs, 92 g protein, 52 g fibre, 2,108 mg sodium
Breakfast
≈ 450 kcal
Greek yogurt with berries, walnuts and cinnamon
- • 1½ cup plain Greek yogurt
- • ¾ cup berries
- • 1½ tbsp walnuts
33 g carbs · 30 g protein · 21 g fat · 5 g fibre
Lunch
≈ 650 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ¾ cup cooked chickpeas
- • 2½ cup tomato, cucumber and lettuce
- • 40 g feta
- • 1½ whole-wheat pitas
73 g carbs · 25 g protein · 28 g fat · 15 g fibre
Afternoon snack
≈ 285 kcal
2 rice cakes with peanut butter
- • 3 rice cakes
- • 1½ tbsp peanut butter
27 g carbs · 9 g protein · 15 g fat · 3 g fibre
Dinner
≈ 650 kcal
2 jowar or bajra roti, mixed vegetable sabzi and daal
- • 2½ jowar or bajra roti
- • 1¼ cup mixed vegetable sabzi
- • 1 cup cooked daal
100 g carbs · 24 g protein · 16 g fat · 19 g fibre
Bedtime snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Thursday · about 2,180 kcal, 278 g carbs, 117 g protein, 40 g fibre, 2,315 mg sodium
Breakfast
≈ 400 kcal
Vegetable omelette (2 eggs, spinach, peppers) with 1 slice whole-grain toast
- • 3 eggs
- • 1¼ cup spinach
- • ½ bell pepper
- • 1¼ slice whole-grain bread
23 g carbs · 24 g protein · 23 g fat · 5 g fibre
Lunch
≈ 650 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1¼ cup cooked masoor daal
- • 2½ whole-wheat roti
- • 1¼ cup mixed vegetable sabzi
- • 1¼ cup salad (cucumber, carrot)
98 g carbs · 28 g protein · 16 g fat · 20 g fibre
Afternoon snack
≈ 220 kcal
4–5 prunes with a glass of water
- • 10 prunes
56 g carbs · 2 g protein · 0 g fat · 6 g fibre
Dinner
≈ 625 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 150 g chicken breast
- • 2 cup stir-fry vegetables
- • ¾ cup cooked rice
- • 1¼ tbsp low-salt tamari
65 g carbs · 48 g protein · 18 g fat · 6 g fibre
Bedtime snack
≈ 285 kcal
A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)
- • 1½ cup low-fat milk
- • 3 whole-wheat crackers
36 g carbs · 15 g protein · 8 g fat · 3 g fibre
Friday · about 2,110 kcal, 269 g carbs, 97 g protein, 44 g fibre, 2,219 mg sodium
Breakfast
≈ 465 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 3 tbsp plain dahi
75 g carbs · 17 g protein · 11 g fat · 12 g fibre
Lunch
≈ 575 kcal
Chicken and lauki (bottle gourd) curry, ½ cup white rice, cucumber salad
- • 115 g chicken
- • 1¼ cup lauki (bottle gourd)
- • ¾ cup cooked white rice
- • 1¼ cup cucumber
60 g carbs · 38 g protein · 19 g fat · 5 g fibre
Afternoon snack
≈ 280 kcal
Hummus with carrot and cucumber sticks
- • 5¼ tbsp hummus
- • 1¾ cup carrot and cucumber sticks
28 g carbs · 11 g protein · 14 g fat · 9 g fibre
Dinner
≈ 650 kcal
Egg curry (2 eggs) with ¾ cup rice and green beans
- • 3 eggs
- • 1 cup cooked rice
- • 1¼ cup green beans
78 g carbs · 25 g protein · 25 g fat · 6 g fibre
Bedtime snack
≈ 140 kcal
A guava
- • 2 guavas
28 g carbs · 6 g protein · 2 g fat · 12 g fibre
Saturday · about 2,243 kcal, 261 g carbs, 83 g protein, 51 g fibre, 1,876 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Lunch
≈ 663 kcal
Paneer bhurji with 2 jowar roti and salad
- • 100 g paneer
- • 2½ jowar roti
- • 1¼ cup salad
63 g carbs · 30 g protein · 31 g fat · 10 g fibre
Afternoon snack
≈ 260 kcal
Berries with a spoon of pumpkin seeds
- • 1½ cup berries
- • 2 tbsp pumpkin seeds
28 g carbs · 10 g protein · 14 g fat · 8 g fibre
Dinner
≈ 650 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ¾ cup cooked chickpeas
- • 2½ cup tomato, cucumber and lettuce
- • 40 g feta
- • 1½ whole-wheat pitas
73 g carbs · 25 g protein · 28 g fat · 15 g fibre
Bedtime snack
≈ 270 kcal
A pear with a few walnuts
- • 1½ pears
- • 4½ walnut halves
39 g carbs · 5 g protein · 12 g fat · 9 g fibre
Sunday · about 2,128 kcal, 261 g carbs, 117 g protein, 34 g fibre, 2,525 mg sodium
Breakfast
≈ 438 kcal
Egg-white omelette with peppers and 1 slice white toast
- • 7 egg whites
- • 1 bell pepper
- • 1¾ slice white bread
- • 1¾ tsp olive oil
39 g carbs · 35 g protein · 12 g fat · 4 g fibre
Lunch
≈ 625 kcal
Chicken and salad whole-wheat wrap with hummus
- • 125 g chicken breast
- • 1½ whole-wheat wraps
- • 2½ tbsp hummus
- • 1¼ cup salad
58 g carbs · 45 g protein · 23 g fat · 9 g fibre
Afternoon snack
≈ 285 kcal
1 slice whole-grain toast with peanut butter
- • 1½ slice whole-grain bread
- • 1½ tbsp peanut butter
24 g carbs · 11 g protein · 15 g fat · 5 g fibre
Dinner
≈ 540 kcal
Moong daal with ¾ cup brown rice, bhindi sabzi and cucumber raita
- • 1 cup cooked moong daal
- • ¾ cup cooked brown rice
- • 1 cup bhindi sabzi
- • ½ cup cucumber raita
84 g carbs · 22 g protein · 12 g fat · 12 g fibre
Bedtime snack
≈ 240 kcal
Pineapple slices with a rice cake
- • 2 cup pineapple
- • 2 rice cakes
56 g carbs · 4 g protein · 0 g fat · 4 g fibre
Monday · about 2,158 kcal, 310 g carbs, 102 g protein, 54 g fibre, 1,493 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Lunch
≈ 650 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 150 g chicken breast
- • 1 cup cooked quinoa
- • 2½ cup salad leaves and cucumber
- • 1¼ tbsp olive oil
53 g carbs · 50 g protein · 25 g fat · 9 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 650 kcal
2 chokar (bran) atta roti with mixed vegetable sabzi, daal and salad
- • 2½ whole-wheat roti
- • 1¼ cup mixed vegetable sabzi
- • 1 cup cooked daal
- • 1¼ cup salad
98 g carbs · 26 g protein · 16 g fat · 21 g fibre
Bedtime snack
≈ 240 kcal
Pineapple slices with a rice cake
- • 2 cup pineapple
- • 2 rice cakes
56 g carbs · 4 g protein · 0 g fat · 4 g fibre
Tuesday · about 2,066 kcal, 259 g carbs, 98 g protein, 55 g fibre, 1,440 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Lunch
≈ 560 kcal
Baked salmon with roasted carrots, courgette and small potatoes
- • 130 g salmon fillet
- • 1 cup carrots and courgette
- • 150 g baby potatoes
- • 1 tsp olive oil
40 g carbs · 34 g protein · 26 g fat · 6 g fibre
Afternoon snack
≈ 245 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¾ cup moong sprouts
- • 1 tomato
- • 1 lemon
39 g carbs · 16 g protein · 2 g fat · 11 g fibre
Dinner
≈ 563 kcal
Lentil and vegetable soup with 1 slice whole-grain bread
- • 2 cup lentil vegetable soup
- • 1¼ slice whole-grain bread
83 g carbs · 28 g protein · 11 g fat · 20 g fibre
Bedtime snack
≈ 298 kcal
An apple with 10 almonds
- • 2 apples
- • 17½ almonds
39 g carbs · 7 g protein · 14 g fat · 9 g fibre
Wednesday · about 2,215 kcal, 273 g carbs, 92 g protein, 52 g fibre, 2,108 mg sodium
Breakfast
≈ 450 kcal
Greek yogurt with berries, walnuts and cinnamon
- • 1½ cup plain Greek yogurt
- • ¾ cup berries
- • 1½ tbsp walnuts
33 g carbs · 30 g protein · 21 g fat · 5 g fibre
Lunch
≈ 650 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ¾ cup cooked chickpeas
- • 2½ cup tomato, cucumber and lettuce
- • 40 g feta
- • 1½ whole-wheat pitas
73 g carbs · 25 g protein · 28 g fat · 15 g fibre
Afternoon snack
≈ 285 kcal
2 rice cakes with peanut butter
- • 3 rice cakes
- • 1½ tbsp peanut butter
27 g carbs · 9 g protein · 15 g fat · 3 g fibre
Dinner
≈ 650 kcal
2 jowar or bajra roti, mixed vegetable sabzi and daal
- • 2½ jowar or bajra roti
- • 1¼ cup mixed vegetable sabzi
- • 1 cup cooked daal
100 g carbs · 24 g protein · 16 g fat · 19 g fibre
Bedtime snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Thursday · about 2,180 kcal, 278 g carbs, 117 g protein, 40 g fibre, 2,315 mg sodium
Breakfast
≈ 400 kcal
Vegetable omelette (2 eggs, spinach, peppers) with 1 slice whole-grain toast
- • 3 eggs
- • 1¼ cup spinach
- • ½ bell pepper
- • 1¼ slice whole-grain bread
23 g carbs · 24 g protein · 23 g fat · 5 g fibre
Lunch
≈ 650 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1¼ cup cooked masoor daal
- • 2½ whole-wheat roti
- • 1¼ cup mixed vegetable sabzi
- • 1¼ cup salad (cucumber, carrot)
98 g carbs · 28 g protein · 16 g fat · 20 g fibre
Afternoon snack
≈ 220 kcal
4–5 prunes with a glass of water
- • 10 prunes
56 g carbs · 2 g protein · 0 g fat · 6 g fibre
Dinner
≈ 625 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 150 g chicken breast
- • 2 cup stir-fry vegetables
- • ¾ cup cooked rice
- • 1¼ tbsp low-salt tamari
65 g carbs · 48 g protein · 18 g fat · 6 g fibre
Bedtime snack
≈ 285 kcal
A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)
- • 1½ cup low-fat milk
- • 3 whole-wheat crackers
36 g carbs · 15 g protein · 8 g fat · 3 g fibre
Friday · about 2,110 kcal, 269 g carbs, 97 g protein, 44 g fibre, 2,219 mg sodium
Breakfast
≈ 465 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 3 tbsp plain dahi
75 g carbs · 17 g protein · 11 g fat · 12 g fibre
Lunch
≈ 575 kcal
Chicken and lauki (bottle gourd) curry, ½ cup white rice, cucumber salad
- • 115 g chicken
- • 1¼ cup lauki (bottle gourd)
- • ¾ cup cooked white rice
- • 1¼ cup cucumber
60 g carbs · 38 g protein · 19 g fat · 5 g fibre
Afternoon snack
≈ 280 kcal
Hummus with carrot and cucumber sticks
- • 5¼ tbsp hummus
- • 1¾ cup carrot and cucumber sticks
28 g carbs · 11 g protein · 14 g fat · 9 g fibre
Dinner
≈ 650 kcal
Egg curry (2 eggs) with ¾ cup rice and green beans
- • 3 eggs
- • 1 cup cooked rice
- • 1¼ cup green beans
78 g carbs · 25 g protein · 25 g fat · 6 g fibre
Bedtime snack
≈ 140 kcal
A guava
- • 2 guavas
28 g carbs · 6 g protein · 2 g fat · 12 g fibre
Saturday · about 2,243 kcal, 261 g carbs, 83 g protein, 51 g fibre, 1,876 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Lunch
≈ 663 kcal
Paneer bhurji with 2 jowar roti and salad
- • 100 g paneer
- • 2½ jowar roti
- • 1¼ cup salad
63 g carbs · 30 g protein · 31 g fat · 10 g fibre
Afternoon snack
≈ 260 kcal
Berries with a spoon of pumpkin seeds
- • 1½ cup berries
- • 2 tbsp pumpkin seeds
28 g carbs · 10 g protein · 14 g fat · 8 g fibre
Dinner
≈ 650 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ¾ cup cooked chickpeas
- • 2½ cup tomato, cucumber and lettuce
- • 40 g feta
- • 1½ whole-wheat pitas
73 g carbs · 25 g protein · 28 g fat · 15 g fibre
Bedtime snack
≈ 270 kcal
A pear with a few walnuts
- • 1½ pears
- • 4½ walnut halves
39 g carbs · 5 g protein · 12 g fat · 9 g fibre
Sunday · about 2,128 kcal, 261 g carbs, 117 g protein, 34 g fibre, 2,525 mg sodium
Breakfast
≈ 438 kcal
Egg-white omelette with peppers and 1 slice white toast
- • 7 egg whites
- • 1 bell pepper
- • 1¾ slice white bread
- • 1¾ tsp olive oil
39 g carbs · 35 g protein · 12 g fat · 4 g fibre
Lunch
≈ 625 kcal
Chicken and salad whole-wheat wrap with hummus
- • 125 g chicken breast
- • 1½ whole-wheat wraps
- • 2½ tbsp hummus
- • 1¼ cup salad
58 g carbs · 45 g protein · 23 g fat · 9 g fibre
Afternoon snack
≈ 285 kcal
1 slice whole-grain toast with peanut butter
- • 1½ slice whole-grain bread
- • 1½ tbsp peanut butter
24 g carbs · 11 g protein · 15 g fat · 5 g fibre
Dinner
≈ 540 kcal
Moong daal with ¾ cup brown rice, bhindi sabzi and cucumber raita
- • 1 cup cooked moong daal
- • ¾ cup cooked brown rice
- • 1 cup bhindi sabzi
- • ½ cup cucumber raita
84 g carbs · 22 g protein · 12 g fat · 12 g fibre
Bedtime snack
≈ 240 kcal
Pineapple slices with a rice cake
- • 2 cup pineapple
- • 2 rice cakes
56 g carbs · 4 g protein · 0 g fat · 4 g fibre
Shopping list for the week
Vegetables & fruit
Grains & bread
Pulses & legumes
Dairy & eggs
Meat & fish
Nuts & seeds
Oils, herbs & spices
Other
Tips
- Check your blood sugar as your team advises (usually fasting and 1–2 hours after meals) and bring the log to appointments.
- A short walk after meals helps.
- If fasting sugar is high, a small protein-rich bedtime snack can help: ask your team.
Easy swaps
- Big bowl of riceswap for¾ cup rice with extra sabzi and daal
- Juiceswap forWhole fruit with a few nuts
When to see a doctor
- Baby moving less than usual, severe headache, vision changes, swelling of face or hands: contact your maternity unit now.
- On insulin: shaking, sweating or confusion (low blood sugar). Treat with fast sugar and call your team.
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
Die Schaltflächen und Beschriftungen des Tools sind vorerst auf Englisch.
Vollständige Anleitung lesen (auf Englisch): Gestational Diabetes Diet: A Simple Meal PlanSo ernährst du dich bei Schwangerschaftsdiabetes
Kurze Antwort: Um dich bei Schwangerschaftsdiabetes gut zu ernähren, iss kleine Mahlzeiten über den Tag verteilt, halte die Kohlenhydrate zum Frühstück kleiner, verteile mindestens 175 g Kohlenhydrate über den Tag und iss eine Spätmahlzeit.
- Iss kleine Mahlzeiten über den Tag verteilt. Drei moderate Mahlzeiten und zwei oder drei Snacks, und lass nie das Frühstück aus.
- Halte die Kohlenhydrate zum Frühstück kleiner. Morgens ist der Blutzucker am höchsten, kombiniere daher eine kleinere Kohlenhydratportion mit Eiweiß (Eier, dahi, besan chilla).
- Verteile mindestens 175 g Kohlenhydrate über den Tag. Wähle Vollkorn, Hülsenfrüchte und Gemüse; meide Süßigkeiten, Saft und Süßgetränke.
- Iss eine Spätmahlzeit. Ein kleiner Snack mit Eiweiß, etwa Milch mit Vollkorncrackern, kann helfen, den Nüchternzucker stabil zu halten.
Warum keine Kohlenhydrate streichen oder abnehmen?
Eine Schwangerschaft braucht Energie. Die American Diabetes Association und ACOG empfehlen mindestens 175 g Kohlenhydrate am Tag, und Abnehmen ist in der Schwangerschaft kein Ziel. Reicht die Ernährung nicht aus, sind Medikamente oder Insulin sicher und üblich.
Lebensmittelsicherheit in der Schwangerschaft
Meide Alkohol, rohes oder nicht durchgegartes Fleisch, rohen Fisch und rohe Eier, Rohmilch und Weichkäse sowie quecksilberreichen Fisch (Hai, Schwertfisch, Königsmakrele). Halte Koffein unter 200 mg am Tag, etwa zwei Tassen Tee oder ein Kaffee.
Häufige Fragen
Was soll ich bei Schwangerschaftsdiabetes frühstücken?
Eine kleinere Kohlenhydratportion mit Eiweiß: ein besan- oder moong chilla mit dahi, ein Ei mit einem roti oder Toast oder Naturjoghurt mit Beeren und Nüssen.
Darf ich Obst essen?
Ja, jeweils eine Portion, am besten mit Nüssen oder Joghurt. Verzichte auf Fruchtsaft.
Verschwindet Schwangerschaftsdiabetes nach der Geburt?
Meistens ja, aber das Risiko für einen späteren Typ-2-Diabetes steigt. Lass deinen Blutzucker nach der Entbindung und dann alle paar Jahre kontrollieren.