INDIAN VEGITARIAN MEAL PLAN for GESTATIONAL DIABETES

3 meals (breakfast, lunch and dinner) and 2-3 snacks Try to be consistent with meal timings as it helps to control blood sugar Keep breakfast small less carbohydrates (see sample menu below) Eat lot of non-starchy vegetables Try to use less oil for cooking (choose more of healthy oils like canola or olive) Avoid very sweet food items including fruit juice (check for sugar content, choose one with no added sugar and you can dilute with water or plain soda) Choose low fat or non-fat milk (2% , 1% or skim milk) Choose yogurt made from low fat or no-fat milk Choose low-fat cheese / panner / tofu Drink 8-10 glasses of water in a day You can use handful of nuts at one of the snack time but I will advise you to first check with doctor if it is ok to eat nuts like peanuts and almonds Check food labels for nutrition information especially serving size, total carbohydrates and sugar. Keep 1 and half hour to 2 hours gap between snacks and meals. Especially, after lunch and dinner wait about 2-3 hours. Some vegetables are starchy. So when you chose them count as 1 serving of Carbs. For example if in lunch you are having cup potato shaak than eat less of roti and/or rice. Vegetables that count as 1 serving of Starch (Carbohydrates) are
Corn Mixed Vegetable (corn, peas, beans) Green peas (matar) Potato Sweet Potato cup or cob 1 cup cup cup cup

SAMPLE MENU (About 2000 calories and 15-17 carb choices)

TIME Early morning (between 7.00am 8.00am)

MENU ITEM Cup of milk or tea without sugar + 2 marie biscuit OR 1-2 khakhara (no oil or ghee)

COMMENTS / OPTIONS

Morning breakfast (between 9.00am 10.00am)

Mid-morning (between 11.00am 11.30am)

Lunch (between 1.00pm -2.00pm)

If you really want sugar choose no-calorie sweetner like stevia Chose 2%, 1% or skim milk every time 1 whole wheat bread with - peanut butter (1Tbsp) or Toast bread it taste good Paneer (2 Tbsp) or slice of low fat cheese or one Paneer is known as boiled egg cottage cheese in USA OR Peanut butter, paneer 1 small plain dosas or 2 idlis with chutney (green) and egg are Proteins so OR add one of it to meal 1 paneer or vegetable paratha with cup yogurt Instead of boiled egg you can also make omlete and eat with bread For serving size of different 1 medium to small sized fruit guava, pear, apple, fruits - Refer to fruit list orange, mausambi, peach, plum, small banana, attach as separate chiku, sitafal document OR cup grapes, strawberries, blue berries OR 1 slice / 1 cup cubes of melon (shakartati no sugar) or watermelon OR corn on cob (makai) cup salad (cucumber, lettuce, tomato, carrot, Use little oil for cooking Choose low-fat or non-fat radish) + yogurt cup non-starchy vegetable (refer list) + Once in a while you can -1 cup daal + add roasted papad (not 2-3 rotli OR 1-2 rotli and 1/3 cup rice fried) -2/3 cup yogurt or chaas (no sugar) + 1-2 biscuit or khakra OR - 1 cup mamra / powa / chevdo OR 1-2 cup popcorn (popped) cup of sprouted beans (vaidha), OR less than cup low-fat cheese or paneer Same as lunch. Try different variety of vegetables and dals. Examples mattar panner, mixed vegetables, green moong dal, masoor dal, chole, palak paneer - 1 Glass of milk + 2 marie biscuits / crackers OR Small sized fruit For readymade chevda check total carbohydrate and sugar on the label) Yogurt low-fat or non-fat every-time You can get snack size string cheese in Publix. Choose low-fat option Prefer bhakri / rotli / rotla at night instead of rice Avoid yogurt at night You can find good crackers in Publix prefer whole grain ones. If you had fruit as evening snack eat biscuit or crackers at night

Evening (between 4.00 pm -4.30pm)

Evening snack (about 6.00pm) Dinner (between 8.00pm - 8.30pm)

Bed Time