Healthy Eating for

Gestational Diabetes
What is Gestational Diabetes? Keeping your blood glucose at a
Gestational diabetes is a type of diabetes that healthy level
occurs during pregnancy, and usually goes away Everyone needs some glucose in their blood
after the baby is born. It is a condition where the
because it provides the brain and muscles with
level of glucose (a type of sugar) in the blood is
energy. But constantly high levels of glucose
too high, and occurs due to hormonal changes during pregnancy can cause complications, such
during pregnancy. as your baby growing too large. Therefore it is
Gestational diabetes can be managed with a important to know how to maintain blood
healthy diet, physical activity, monitoring of glucose levels within a healthy range.
blood glucose levels and, if required, medication
such as insulin.
How does food affect your blood
glucose levels?
Glucose comes from carbohydrate foods after
they are broken down during digestion and
absorbed into the blood.

Carbohydrate is important:

Carbohydrate foods are an important part of a

healthy, balanced diet. However, it is important
to choose the right amount as well as the right
type of foods containing carbohydrate, to
maintain your blood glucose levels in the normal
range.

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 Which carbohydrate foods should you choose?

The following foods contain carbohydrate as

well as other nutrients such as vitamins,
minerals and fibre. They should be eaten at each
A guide to how much carbohydrate
food you need is on page 5.
meal. Your Dietitian can help you to choose the
right amount for you. Sample meal ideas are on page 6.

Choose from:

Wholegrain or sourdough High fibre breakfast cereals, Rice, pasta, noodles

breads, chapatti, roti, wraps, including oats
injera, grain-based crispbread

Grains, eg. barley, quinoa, Legumes, eg. lentils, chick peas, Starchy vegetables, eg.
burghul, semolina baked beans, kidney beans potato, sweet potato, corn

Fruit, including fresh, dried Milk, yoghurt (dairy or soy)

and tinned

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Which carbohydrate foods should be limited or avoided?

 Lollies, sweets

 Regular cordial, juice, soft drink

 Regular jelly

 Honey, jam, syrups (eg. Maple, Golden syrup)

 Biscuits, cakes, slice

 Pastries: sweet or savoury

 Ice cream

 Chocolate

 Chips / crisps

 Savoury biscuits, eg Shapes, Ritz

 Takeaway foods (eg hamburger, pizza)

What about sugar?

Small amounts of sugar do not greatly affect
blood glucose levels.
For example, 1 teaspoon of sugar in a hot drink,
or the amount found in a nutritious food such as
plain or fruit-flavoured yoghurt.
However, larger amounts of sugar will have a
more significant effect on blood glucose levels
and you may need to consider using an artificial
sweetener.

What about alternative sweeteners?

Alternative sweeteners such as Stevia, Splenda, Equal and
Nutrasweet are all considered safe for use in pregnancy.

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Foods and drinks containing little or no carbohydrate:
Eat freely:
 Non-starchy vegetables:
For example: broccoli, cauliflower, eggplant,
cabbage, spinach, green beans, okra, peas, salad
vegetables, bok choy, choy sum, zucchini,
Brussels sprouts, asparagus, mushrooms.

 Lower carbohydrate fruits:

Berries, lemons, limes, passionfruit

 Herbs, spices, garlic, chilli, ginger,

some condiments (eg. mustard, vinegar)

 Water, mineral / soda water, diet drinks,

herbal tea

Eat in moderation:
Choose from these foods at each meal (and at
snacks if you are hungry). These foods have
important nutrients and will help keep you full.
They have little or no carbohydrate, and may
slow down the effect of carbohydrate foods on
your blood glucose.
 Meat, chicken, fish
 Tofu, soya chunks
 Eggs
 Cheese
 Avocado, olives
 Nuts, seeds

 Nut butters

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 .
What should you eat at main meals?
 Aim to eat 3 main meals per day: breakfast, lunch, dinner
 Include the following at each main meal:
Protein food: lean meat, skinless chicken, fish (inc
Carbohydrate food amounts (as a guide): tinned), tofu, egg, soy products, reduced fat

Choose from the following: cheese, legumes (NB: also contains carbohydrate)

* 1 cup cooked rice (try Clever Rice low GI / Choose the amount that keeps you full for 2 hours.
basmati)

* 1 cup cooked pasta (try high fibre / pulse)

*2-3 thin slices of bread (grain / sourdough)

* 2-3 hand-sized chapatti / roti

* 1 larger roti (dinner plate size)

* 1 wholemeal Lebanese bread

(dinner plate size)

* ½ large injera OR 1 small injera

* 1 ½ cups cooked legumes

* 1 cup cooked lentils + ½ cup basmati rice

* 1 cup cooked lentils + 1 small chapatti

* 1 cup cooked lentils + ½ Lebanese bread

* 1 cup chickpeas + ½ cup basmati rice

* 1 cup cooked rice noodles

Unlimited amount of non-starchy vegetables or salad.

* 1 cup cooked quinoa or burghul  Use fresh or frozen vegetables

 Add salad to sandwiches or on grainy crackers
* ¾ cup cooked polenta, semolina or cous cous  Include vegetables at breakfast: eg, tomato, spinach, mushrooms
 Add vegetables to pasta sauces, curries, stir-fries, casseroles
* 1 large potato (~250g)  Grate carrot or zucchini into cake mix
 Make a smoothie with washed baby spinach, milk and frozen berries
* 1 ½ cups cooked sweet potato (~ 250g)
 Wash salad vegetables well

* Smaller amounts of a few carb foods

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Suggested Meal Plan: Breakfast Ideas
2/3 cup muesli or Porridge made from: 2-3 slices of grain bread + marg Any of the
1 cup Low GI flake Lunch and
½ cup oats (trad/steel-cut) + reduced fat cheese or cooked
cereal (see list) Dinner
OR egg or vegemite or peanut OR
OR options
+ ½-1 cup reduced fat milk butter or avocado or tinned fish
+ ½ cup of listed below.
reduced fat milk

Suggested Meal Plan: Lunch and Dinner Ideas

1 cup cooked basmati rice 2-3 small chapatti ½ cup basmati rice

+ meat/chicken/fish/soya + meat or chicken curry + 1 cup dhal or chickpea curry

chunks curry
OR OR
+ steamed/curried non-starchy + steamed /curried non-starchy
+ steamed/curried non-starchy vegetables vegetables
vegetables

7 wontons (meat or fish or 1 cup cooked rice / noodles 1 wholemeal Lebanese bread
chicken) in broth
+ meat / chicken/ fish/ tofu + cooked meat/chicken/fish
+ non-starchy vegetables
+ non-starchy vegetables + salad or non-starchy
OR OR vegetables

1 medium corn cob and 1 small

potato
2 slices grain bread
+ cooked meat or chicken or fish or 1 grain roll
or egg 1 cup cooked spaghetti
+ lean meat or chicken or tinned
+ steamed non-starchy + Bolognese meat sauce fish or cooked egg
vegetables OR OR
+ salad or steamed non- + salad
starchy vegetables
OR + 1 piece of fruit

1-2 slices of grain-bread

+ 2 cups of vegetable & legume

soup

uit
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What should you eat between meals? Choose 1 -2 of the following if you are hungry
1 medium piece of fruit, eg. apple, pear 2 smaller pieces of fruit, eg. kiwi fruit, mandarins
Small tub yoghurt (~200g) 1 wholegrain muesli bar (eg. Carman’s or Freedom Foods)
*look for less than 10g sugar/100g on the label *look for less than 15g sugar/100g on the label
1 slice of grain-bread + avocado or a boiled egg 1 cup of milk (plain, or as a milky coffee or add 1 tsp Milo)
¼ - ½ cup of mixed nuts 4 grain crackers (eg Vitaweat) + cheese & tomato
2-3 small dates (fresh or dried) 1 slice raisin toast + cream cheese / cottage cheese
1 cup roasted chick peas (eg The Happy Snack Co) Vegetable sticks (eg. carrot, celery, snow peas) + dip

What is the Glycemic Index? (GI) What fruit can I eat?

Glycaemic Index is a measure of how quickly or The Australian Dietary Guidelines recommend that
slowly a carbohydrate food digests and increases pregnant women have 2 serves of fruit per day.
blood glucose levels. Some fruits will raise your blood glucose levels
more than other types. However, fruit is a healthy
Foods with a low glycaemic index (GI) tend to be
food you can eat every day, because of the fibre,
digested and absorbed slowly, causing a gradual
vitamins and antioxidants. Most fruits have a low or
rise in blood glucose levels. Ideally, low GI foods
moderate GI.
should be eaten at each meal as they help to
maintain even blood glucose levels. 1 serve of fruit = roughly what fits in your hand.
For example:
Limit foods with a high glycaemic index as they tend
to be digested and absorbed more quickly, and are  1 medium-sized fruit, such as apple, pear,
more likely to cause high blood glucose levels. orange, or peach OR
 2 small fruits, such as kiwi, mandarins or
plums; OR
Some low GI foods are listed in this document, but
 1 handful of grapes or cherries; OR
please also refer to the separate GI information  1 medium banana; OR
sheet.  ½ mango OR
 1 cup of cut-up pieces, eg. melons or fruit salad
 1 tablespoon dried fruit, eg sultanas

TIME (HOURS)

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Should I eat a supper / pre-bed snack to help I want to eat out. What should I choose?
my fasting blood glucose levels stay in the
healthy range (less than 5mmol/L)? Many food outlets add a lot of oil, fats, sugar
and salt to increase flavour. Regularly eating
For some women, eating a small, healthy out may give you higher blood glucose levels
snack before bed can help their blood glucose and lead to excess weight gain. Choose a hot
levels (BGLs) stay under 5mmol/L when meal rather than salad or sushi to reduce
tested the next morning. your risk of listeria infection. For example:

If your BGL before breakfast is over 5mmol/L, *Stir-fried meat / *Pho with plenty of
try to eat supper. It may work, but it may not! chicken / tofu with vegetables, meat/
vegetables and 1 cup chicken/ tofu, plus 1
rice noodles (size of 1 cup noodles (1 large
large fist) in soy/oyster fist)
So what should I eat for a healthy supper sauce
before bed?
*Roast meat with a *2 hand-sized slices
Any of the snacks listed on page 7 are variety of cooked of pizza – ask for
suitable (choose 1 – 2 of these). However, vegetables and a spoon extra vegetables on
some women find that eating a snack that of gravy (if desired) top
contains both protein and carbohydrate
*Curry of meat/
works best. For example:
chicken/vegies (try a
*Toasted sandwich (ask ‘dry’ curry, or lift the
*1 cup of *1 small tub or *1-2 slices of
for grainy bread) with meat & vegetables
milk or bowl of plain cheese with
cheese & tomato out of creamy sauce)
buttermilk or fruit- 2-4 grainy
with 1 cup basmati
flavoured crackers *Pasta (1 cup) with
rice (1 large fist)
yoghurt tomato-based sauce
including meat / chicken
*1 hard- *1 small *½ cup
/ vegetables
boiled egg handful of nuts cooked
with 1 slice + 1 small piece chickpeas with How do I find out the carbohydrate content
of grainy of fruit spices of foods not listed on page 5?
toast
Suitable websites and phone apps:
If you are not usually hungry before bed or
- www.calorieking.com.au
overnight, and your BGLs are under 5mmol/L
before breakfast, you may not need supper. - Calorie King app (iphone)

- Easy Diet Diary app (iphone and Android)

Speak with your dietitian for more

information about carbohydrate amounts.

Websites for meal ideas & recipes:

www.gisymbol.com

www.glnc.org.au

www.nomoneynotime.com.au

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Glycaemic Index
The glycaemic index, also known as ‘GI’, ranks carbohydrate foods based on their effects on blood
glucose levels.
Slowing down the rate of digestion and absorption of carbohydrate may help keep your blood
glucose levels in target. Ways to do this include:
 Choosing a lower GI food at each meal and snack
 Choosing foods with a lower glycaemic ‘load’ (lower carbohydrate content)
 Including foods that have protein and / or healthy fats at each meal and snack, such as egg,
nuts, avocado, peanut butter, tahini, lean meat, skinless chicken, fish, tofu
 Adding acid via vinegar or lemon juice, or eating fermented foods such as sauerkraut or
kimchi
For more information and recipe ideas, go to www.gisymbol.com

LOWER GI (Choose 1 each meal) HIGHER GI (Limit these)

BREADS
Grainy varieties White and brown varieties
Multigrain/wholegrain breads (any brand) White bread
Burgen breads (any type) Wholemeal bread
Bakers Life 85% Lower Carb bread (Aldi) Naan
Macro Linseed & Sunflower Low Carb loaf (Woolworths) Lebanese bread
White varieties Turkish bread
Bakers Delight Hi Fibre Low GI English muffin
Wonder Active High Fibre Low GI + Protein Bagel
Country Life Gluten-free Low GI White Baguette
Sourdough (authentic / made using fermented starter) Ciabatta
Flat breads, wraps
Chapatti/roti (atta: multigrain, besan, barley, bajra)
Multigrain wraps
Simson’s Pantry Low Carb wraps
Mission Foods Low GI or Low Carb wraps
Mission Foods White Corn tortilla
Wholemeal pita bread
Injera (made using fermented starter)

BREAKFAST CEREALS
Rolled oats Instant oats
Muesli Corn Flakes
Sanitarium Weet-Bix Kellogg’s Crunchy Nut Corn Flakes
Uncle Toby’s Vita Brits Kellogg’s Coco Pops
Kellogg’s Sultana Bran Kellogg’s Rice Bubbles
Kellogg’s All Bran Wheat Flakes Puffed Wheat
Kellogg’s Guardian Rice porridge
Kellogg’s Special K (original) Shredded Wheat
Kellogg’s All Bran varieties

RWH Nutrition & Dietetics, June 2020

LOWER GI HIGHER GI
RICE / PASTA / GRAINS
Rices Noodles Rices Pasta
Basmati rice Rice noodles Jasmine rice Rice pasta
Wild rice Soba noodles Brown rice Corn pasta
Red rice Mung bean noodles Medium grain
SunRice Low GI Clever Rice Udon noodles Sona Masuri rice Grains/Cereals
SunRice Low GI brown rice Rice vermicelli Ponni rice Tapioca
SunRice long-grain rice Slendier konjac noodles Surti Kolam rice Millet
Coles brown rice & chia seeds Sushi rice Polenta
Coles Mexican style rice Grains Arborio rice
Uncle Ben’s instant rices Couscous Sungold
Quinoa parboiled rice
Pasta Semolina Broken rice
All regular wheat types Barley Glutinous rice
(try pulse pasta or high fibre, Burghul / Bulgur
eg Vetta High Fibre, San Remo Buckwheat
Pulse Pasta) Coles 7 Ancient grains

STARCHY VEGETABLES
Legumes Other
Chickpeas, lentils, kidney beans, Corn (on cob, kernels) White Potato
baked beans, red beans, Sweet potato (orange) Instant potato
Nicola potato Sweet potato (purple skin)
FRUIT
Apple Banana Watermelon (see below)
Apricot Berries
Grapefruit Cherries **May need to limit your serve
Mango Grapes rather than avoid completely;
Nectarine Kiwi fruit try 2 x hand-sized slices, or 1 cup of
Paw paw Orange cut-up pieces **
Pineapple Plum
Peach Prunes
Pear Rockmelon
Raisins / sultanas / dates
DAIRY PRODUCTS
Milk (dairy, soy, oat, almond) Rice milk
Yoghurt
CRACKERS/ BISCUITS/ BARS/ SNACKS
Carmen’s muesli bars Pretzels
Vitaweat crisp-breads Arnott’s Milk Arrowroot
Ryvita crisp-breads Rice cakes
Be Natural nut bars Rice crackers
Freedom Foods breakfast bars Corn Thins
Arnott’s Shredded Wheatmeal Water crackers

RWH Nutrition & Dietetics, June 2020

Low GI carbohydrate foods
Rice

Pasta & Couscous

Bread & wraps

Woolworths and Coles Bakery Low GI

white or multigrain loaves and rolls

Bakers Delight Low GI

white loaves and rolls
Milk & yoghurt: dairy or soy based (any brand)

For more Australian low GI products go to:

www.gisymbol.com/low-gi-products

Legumes: all types (any brand; tinned or dry)

Grains

quinoa barley oats burghul / bulgur / cracked wheat

Fruit: all types (apart from watermelon*) Vegetables *

*Watermelon has a high GI but is still

nutritious and hydrating.
* Apart from potato, sweet potato/yam and corn,
Limit your serve of watermelon to: vegetables are low in carbohydrate – this means
they don’t have a glycaemic index (GI)
1 cup of cut-up pieces OR 2 hand-sized slices
Healthy snack ideas
Choose 1 or 2 of these if you are hungry between meals

1 serve of fruit = * 1 medium piece of fruit (eg apple, orange, banana, peach)

* 2 small pieces of fruit (eg kiwi, mandarin, plum)

* 1 cup of grapes or berries or cut-up pieces (eg melon)

* 1 large date (eg Medjool)

1 serve of vegetables or legumes =

* Unlimited amount of raw vegetable sticks + 2 tablespoons tzatziki or avocado dip

* 1 small corn cob * 1 cup or 1 packet roasted chick peas or faba beans

* pickles and/or pickled onions * 1 small tin or ½ cup legumes (eg baked beans, edamame)

1 serve of dairy (reduced fat or regular) =

* 1 cup milk – plain, or add a teaspoon of Milo / Ovaltine, or in a milky coffee

* 1 cup milk blended with 1 serve of fruit to make a smoothie

* ¾ cup or 1 tub (150g – 200g) yoghurt (on the label look for less than 10g sugar in the ‘per 100g’ column)

* 40g or 2 slices of cheese or single pre-packaged portion of cheese (eg Babybel)

1 boiled egg ¼ cup mixed nuts & seeds 1 small tin (~100g) fish

3 - 4 wholegrain crispbreads + tomato / cheese/ egg / tinned fish / avocado /

vegemite / peanut butter

2 cups microwaved or
air-popped popcorn

1 - 2 slices of wholegrain bread + tomato / cheese/ egg/ tinned fish / avocado

OR: 1 – 2 slices of raisin bread + cream cheese / peanut butter

1 muesli bar

On the label, look for less than 15g sugar in the ‘per 100g’ column
 RWH Nutrition and Dietetics
DAILY FOOD AND ACTIVITY RECORD

Day / Date:

Breakfast

Mid-Morning

Lunch

Mid-Afternoon

Dinner

Evening

Exercise

Notes
 DAILY FOOD AND ACTIVITY RECORD

Day / Date:

Breakfast

Mid-Morning

Lunch

Mid-Afternoon

Dinner

Evening

Exercise

Notes