Your ‘Should Eat’ List

Generally, pregnant women with gestational diabetes  may be advised to include

protein in their diet and the right mix of fats and carbohydrates. For specifics,
Healthline recommends the following choices for healthy snacks and meals that
you can opt for:

 Eggs
 Fresh fruits
 Fresh or frozen, and steamed vegetables
 Baked [not fried] fish
 Steel-cut oatmeal that you can top with berries
 Skinless chicken breasts
 Air-popped popcorn
 Greek yogurt that is unsweetened

 40% of your daily calories from carbs (preferably whole grain carbs like
whole wheat bread, brown rice, or red rice)
 20% from protein,
 40% from fruits and vegetables
* Your fat intake should only be between 25% and 30% of your total meal
* 20-35 grams of fiber a day from whole grain bread, cereal, and pasta,
brown or red rice, oatmeal, and vegetables.

Your ‘Should Not Eat’ List

 Fast food
 Fried food
 Alcoholic beverages
 Baked goods such as donuts, cakes, muffins, and many others
 Candy
 Highly starchy foods including white rice and white potatoes
 Sugary drinks, specifically soda, juice and other sweetened drinks
Ideal Weight
57kg
Now 61kg

Milk 210 ml
Sample gulay
Ampalaya guisado
Sauted squash
Chopseuy
Sauted carrots
Kangkong
sinigang na bangus

 Adobong kangkong partnered with grilled fish

Here's a breakdown of food portions (scroll down for the definitions for “go” and
“grow” foods):

Pregnant women 
based on a 2,230-calorie diet

Carbohydrates/Go foods
  1 1/2 cups of rice
Equivalent: 6 small pandesal; 6 slices of small loaf bread; 1 1/2 cups of cooked noodles; 1
1/2 medium pieces of root crop
Protein/Grow foods
 3 servings, about 30 grams each, of lean meat (like chicken, pork or beef)
Equivalent: 3 slices of a large fish (like bangus); 2 pieces of medium variety fish (like
galunggong); 2 pieces of medium chicken leg; 3 pieces of tokwa (6 x 6 x 2 cm); 1 small
chicken egg and 1-2 pieces of any of the above
Vegetables
 1 to 1 1/2 cups cooked vegetables
Fruit
 1 medium-sized fruit (like a mango or banana)
Equivalent: 1 slice of big fruit (like pineapple or papaya) 
Liquids
 9 or more glasses of water a day
 1 glass of milk daily 
Note: According to the FNRI, calcium is the least-consumed nutrient in the Filipino
diet. Pregnant women do not meet the average recommended calcium-intake and, in
fact, get very little of it in their diet, so drink up! WHO prenatal guidelines also
recommend asking your doctor about calcium supplements. 

Gestational diabetes diet

       

Gestational diabetes is high blood sugar (glucose) that starts during pregnancy. Eating a balanced,
healthy diet can help you manage gestational diabetes. The diet recommendations that follow are for
women with gestational diabetes who do NOT take insulin.
Recommendations
For a balanced diet, you need to eat a variety of healthy foods. Reading food labels can help you
make healthy choices when you shop.

If you are a vegetarian or on a special diet, talk with your health care provider to make sure you're
getting a balanced diet.

In general, you should eat:

 Plenty of whole fruits and vegetables

 Moderate amounts of lean proteins and healthy fats

 Moderate amounts of whole grains, such as bread, cereal, pasta, and rice, plus starchy vegetables, such as corn
and peas

 Fewer foods that have a lot of sugar, such as soft drinks, fruit juices, and pastries

You should eat three small- to moderate-sized meals and one or more snacks each day. Do not skip
meals and snacks. Keep the amount and types of food (carbohydrates, fats, and proteins) about the
same from day to day. This can help you keep your blood sugar stable.

CARBOHYDRATES

 Less than half the calories you eat should come from carbohydrates.

 Most carbohydrates are found in starchy or sugary foods. They include bread, rice, pasta, cereal, potatoes,
peas, corn, fruit, fruit juice, milk, yogurt, cookies, candy, soda, and other sweets.

 High-fiber, whole-grain carbohydrates are healthy choices. These types of carbohydrates are called complex
carbohydrates.

 Try to avoid eating simple carbohydrates, such as potatoes, french-fries, white rice, candy, soda, and other
sweets. This is because they cause your blood sugar to rise quickly after you eat such foods.

 Vegetables are good for your health and your blood sugar. Enjoy lots of them.

 Carbohydrates in food are measured in grams. You can learn to count the amount of carbohydrates in the foods
that you eat.

GRAINS, BEANS, AND STARCHY VEGETABLES

Eat 6 or more servings a day. One serving equals:

 1 slice bread

 1 ounce (28 grams) ready-to-eat cereal

 1/2 cup (105 grams) cooked rice or pasta

 1 English muffin

Choose foods loaded with vitamins, minerals, fiber, and healthy carbohydrates. They include:

 Whole-grain breads and crackers

 Whole grain cereals

 Whole grains, such as barley or oats

 Beans

 Brown or wild rice

 Whole-wheat pasta

 Starchy vegetables, such as corn and peas

Use whole-wheat or other whole-grain flours in cooking and baking. Eat more low-fat breads, such
as tortillas, English muffins, and pita bread.

VEGETABLES

Eat 3 to 5 servings a day. One serving equals:

 1 cup (340 grams) leafy, green vegetables

 1 cup (340 grams) cooked or chopped raw leafy vegetables

 3/4 cup (255 grams) vegetable juice

 1/2 cup (170 grams) of chopped vegetables, cooked or raw

Healthy vegetable choices include:

 Fresh or frozen vegetables without added sauces, fats, or salt

 Dark green and deep yellow vegetables, such as spinach, broccoli, romaine lettuce, carrots, and peppers

FRUITS

Eat 2 to 4 servings a day. One serving equals:

 1 medium whole fruit (such as a banana, apple, or orange)

 1/2 cup (170 grams) chopped, frozen, cooked, or canned fruit

 3/4 cup (180 milliliters) fruit juice

Healthy fruit choices include:

 Whole fruits rather than juices. They have more fiber.

 Citrus fruits, such as oranges, grapefruits, and tangerines.

 Fruit juices without added sugar.

 Fresh fruits and juices. They are more nutritious than frozen or canned varieties.
 MILK AND DAIRY

Eat 4 servings of low-fat or nonfat dairy products a day. One serving equals:

 1 cup (240 milliliters) milk or yogurt

 1 1/2 oz (42 grams) natural cheese

 2 oz (56 grams) processed cheese

Healthy dairy choices include:

 Low-fat or nonfat milk or yogurt. Avoid yogurt with added sugar or artificial sweeteners.

 Dairy products are a great source of protein, calcium, and phosphorus.

PROTEIN (MEAT, FISH, DRY BEANS, EGGS, AND NUTS)

Eat 2 to 3 servings a day. One serving equals:

 2 to 3 oz (55 to 84 grams) cooked meat, poultry, or fish

 1/2 cup (170 grams) cooked beans

 1 egg

 2 tablespoons (30 grams) peanut butter

Healthy protein choices include:

 Fish and poultry. Remove the skin from chicken and turkey.

 Lean cuts of beef, veal, pork, or wild game.

 Trim all visible fat from meat. Bake, roast, broil, grill, or boil instead of frying. Foods from this group are
excellent sources of B vitamins, protein, iron, and zinc.

SWEETS

 Sweets are high in fat and sugar, so limit how often you eat them. Keep portion sizes small.

 Even sugar-free sweets may not be the best choice. This is because they may not be free of carbohydrates or
calories.

 Ask for extra spoons or forks and split your dessert with others.

FATS
 In general, you should limit your intake of fatty foods.

 Go easy on butter, margarine, salad dressing, cooking oil, and desserts.

 Avoid fats high in saturated fat such as hamburger, cheese, bacon, and butter.

 Don't cut fats and oils from your diet entirely. They provide energy for growth and are essential for baby's
brain development.

 Choose healthy oils, such as canola oil, olive oil, peanut oil, and safflower oil. Include nuts, avocados, and
olives

 Aim for a variety of fruits and vegetables. Daily, try to have 5 portions of

veggies and 1 to 3 portions of fruits. For vegetables, 1 serving is usually
equivalent to 1 cup or about 340 grams. For fruits, 1 serving is usually ½ cup or
170 grams. Read more about food portions here.

DASH diet: Recommended servings

The DASH diet provides daily and weekly nutritional goals. The number of servings you
should have depends on your daily calorie needs.
Here's a look at the recommended servings from each food group for a 2,000-calorie-a-
day DASH diet:

 Grains: 6 to 8 servings a day. One serving is one slice bread, 1 ounce dry cereal, or 1/2
cup cooked cereal, rice or pasta.
 Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2
cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
 Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or
canned fruit, or 1/2 cup fruit juice.
 Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or
yogurt, or 1 1/2 ounces cheese.
 Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1
ounce cooked meat, poultry or fish, or 1 egg.
 Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2
tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or
peas).
 Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1
teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
 Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon
sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.

Monggo
Equivalents of one serving portion of common foods

Fats and Oils

1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise

Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves

Fish, Shellfish, Meat & Poultry

1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken

Egg, Dried Beans and Nuts

1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese

Milk and Milk Products

1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water

Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked

Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote
Some of the most common root and tuber crops are sweet
potato (kamote), cassava (kamoteng kahoy), taro (gabi), yam
(ube), and potato. Indigenous root crops include intoxicating
yam (kolot), nipa tree (saksak) and arrowroot (uraro).
Eating root crops at least three times a week will enhance
vitamin, mineral and fiber intake aside from adding dietary
energy to the diet. Yellow kamote is rich in beta-carotene,
and potato contains vitamin C.
fish, shellfish, lean meat, poultry, eggs and dried beans or
nuts. Among the commonly known local nuts and seeds are
peanuts (mani), mungbean (monggo), lima beans (patani),
string beans (sitaw), hyacinth beans (bataw), and pigeon
peas (kadyos).Consume milk, milk products and other
calcium-rich foods like dilis and small shrimps.
Green leafy and yellow vegetables such as malunggay,
kangkong, kamote tops and kalabasa are particularly rich in
beta-carotene. Non-leafy vegetables like string beans,
ampalaya, eggplant, sayote and upo not only supply dietary
fiber, giving bulk and roughage to the diet, but also provide
iron and B vitamins. Fruit and vegetable sources of
potassium include bananas, orange juice, tomatoes, and
spinach. Some fruits like mango, papaya, guava and citrus
contain high levels of vitamin C