Healthy body, healthy baby

Diagnosed with gestational diabetes? Help manage it with this eating plan from DL dietitian Dr Kate Marsh

While it’s important to see a dietitian for individualised advice, Dr Marsh has the following guidelines to help you get started:

Eat small regular meals and snacks throughout the day.

Balance your plate with lots of nonstarchy vegetables, a moderate portion of lean protein and lower GI carbohydrates, such as oats, wholegrain breads, barley, quinoa, legumes, corn, fruits and yoghurt.

Limit your intake of saturated fats (in animal foods, processed snacks and fast foods) and replace with healthy fats from avocado, nuts, seeds, olive oil and fish.

Avoid concentrated sugars in foods like confectionery, soft drinks, cakes and biscuits.

Drink mostly water, or try sparkling water with a squeeze of fresh lemon or lime.

Your day on a plate

BREAKFAST ½ cup traditional rolled oats with one cup of milk or ½ cup muesli with 200g plain yoghurt.

MORNING TEA Fruit and a handful of nuts. LUNCH Wholegrain sandwich with salad and a small can of salmon or tuna or a hard-boiled egg plus one serve of fruit. AFTERNOON TEA Three Ryvita multigrain crispbreads with cheese and tomato. DINNER Chicken and vegetable stir-fry (chicken breast, carrot, bok choy, capsicum, snow peas, ginger, garlic and soy sauce), with 1 cup cooked quinoa or brown rice.

SUPPER One slice of wholegrain toast with natural nut butter and a glass of milk.

Eat a good BALANCE of vegetables, protein and carbs every day