I took the 1 hour test today and I know I failed. I feel like I got hit by a mack truck. Every time I have had sugar lately I have felt dizzy and bad after so I knew I should be doing better. My first baby was 10 lbs. 6 oz. I did not have GD then. But I don't want another 10 lb baby. I pushed 6 hours and sprained my hip. This will be my 4th and I was really hoping for a 'normal' birth. So can someone help me with what to eat. Obviously stay away from sugar. I guess that bowl of cereal I have every morning that is super easy after getting no sleep won't cut it anymore. So whats my best bet, oatmeal, eggs? How about lunch? Can I stick with good ole pb &j, or is that bad too? Snacks? I only drink water, so drinks aren't a huge issue, its just everything else.
Can someone guide me in the right direction?
Sugar and carbs make me feel funny when I'm pregnant, too. Too bad I love them both so much...but I've been having success eating based on the Brewer diet, which is basically high-protein traditional foods. Eggs, milk, whole grains, fruits and veg. You need a few carbs because the protein won't give you energy, the protein is for the growing baby and your own replenishment. Something really easy to do is whip two eggs together with a little milk or water (makes them fluffy), then scramble them and eat them burrito-style in a whole-grain wrap/tortilla. This is very easy, especially if you have the skillet on the stove and ready to go in the morning. Even easier, you could microwave the eggs in a pyrex bowl or cup (just watch the time). Eggs are great for the baby's brain and if you have a glass of milk with your wrap you've just had at least a quarter of the protein you need for the day.
The Brewer diet has really helped me too... I can't remember where I heard it, but when you're craving sugar, apparently you're body is *needing* protein. So when I really long for something sweet, I'll eat something high in protein - eggs, cottage cheese, a slab of meat (clearly I'm neither vegetarian nor vegan ) or whatever before I reach for anything sugary. Usually the desire for the sugar is gone by the time I'm done eating the "real" food. I like having the Brewer list of foods on the fridge so when I get hit hard with a craving, a list of better ideas is right there in front of me. But really, meal planning is an ongoing challenge for me, so having the list available so I can check off what I've eaten really helps me make up my mind about what I need to eat next, too.
I usually start with some yogurt and fruit first thing in the morning so I'm not starving while I'm scrambling some eggs. It's quick and easy. If I'm feeling ambitious I'll mix in onions, spinach, mushrooms, that kind of thing. Uh.. to the eggs, not the fruit and yogurt! LOL. Then I usually eat my eggs with salsa and sour cream and some whole grain toast. And now I'm really hungry!
I'm just happy I can eat eggs again - I couldn't even talk about them during the first trimester and they are just so easy and great for the you and the baby. I keep some hard boiled eggs handy too, so I can mix them into tuna or salmon or chicken salad, or to mix up some deviled eggs with. Don't be afraid to eat whatever is easy and sounds good AND is high protein for breakfast - it doesn't have to be breakfast food! :)
Sounds like you are listening to your body really well. That is the first place to start! Know what makes you feel bad and avoid it. Like the PP said, try to eat LOTS of lean protein. Peanut butter is great! Peanut butter & honey would be healthier than jam(most jam is loaded w/ sugar). And when you are going to eat grains, make sure you eat 100% whole grains. Try to stay away from processed foods, which tend to be loaded with sugars/bad carbs.
Don't be too hard on yourself, you might NOT have failed the 1 hour test, and even if you did you might still pass the 3 hour.
Yes, as pp stated, having a list of healthy food ideas on the fridge is great. Because when you're hungry & craving sugar it is so hard to think of a healthy high-protein snack/meal.
I used to reach for cereal/granola but my Bradley teacher said we pregnant women have no business eating those empty no-protein calories in the AM. These days I'm going through lots of eggs & yummy greek yogurt (w/ fruit or caramel on the bottom, don't think I'd like it plain). I rotate in sausage, bacon, and carbs (bagels, waffles, pancakes) but stick with eggs & yogurt almost daily for ease. Also aiming to replace white-carbs with whole grain whenever possible & eat at least 2 raw things a day, usually a salad and then a fruit or veg.
Also want to share - I just read this last night in Ina May's Guide to Childbirth (pg. 196):
"The test, unfortunately, is not very reliable. Between fifty and seventy percent of women, if retested, will have a different result than they got from the first test."
"We have encountered a few cases in which a woman's glucose was high (250) within that time range and back to normal (120 or less) within an hour. These are the women who feel funny after a meal and whose high sugar reading wouldn't be detected by a GTT. We usually find that they have been eating something that they don't tolerate well during pregnancy - sugar and white flour, for instance. In the short term, the best way for a woman to bring down the sugar level in her blood is to get up and exercise if possible. For the rest of her pregnancy, her best bet is to completely eliminate white flour, pasta, other starchy foods, and sugar from her diet."
Ugh - I felt so bad after the 1 hour too... for some reason, the 3 hour wasn't quite as bad, but the 1 hour? Left me dead on my feet. The short version on eating? Look at the total number of carbs on an item. The dietician told me that I should have the following:
Breakfast: 30 carbs
snack: 30 carbs
Lunch: 45 carbs
Snack: 30 carbs
Dinner: 45 carbs
Snack: 30 carbs
mid-night snack: 15 carbs
Each of those should be 2-3 hours apart, except for the midnight snack, which should be in the wee hours of the morning (1-3am, depending on when you last ate, when you wake up in the morning, and when your blood sugar levels dip at night).
I find I don't need the mid-night snack, but some women do... if your numbers dip too low at night, they'll bounce up too high by the time you wake up - the snack basically to help avoid that low, and thus the spike that follows. The low carb count for breakfast is because pregnant women especially tend to be at their most sensitive first thing in the morning (the 'Dawn Effect' - our bodies release hormones, etc. that help you to wake up, in part by raising your blood glucose levels. And we are already kind of flooded with hormones.) So while I'm not supposed to have a bowl of cereal for breakfast, I can have it as a snack later in the day.
Now, for the slightly more involved version - protein, fiber, and fat will all help to slow the digestion of carbs, thus helping you to avoid big spikes. Make sure you have at least some with each meal / snack... (some dietitians will tell you to take the total number of carbs in something and subtract the fiber from that... others won't). So for instance, an apple with peanut butter is a good snack (a small apple, anyways), or crackers with cheese. If you're a yogurt person, that can be a bit painful - there are a LOT of carbs in most yogurt... I've started eating Greek yogurt instead. Sadly, juices are pretty terrible for you too - 8oz of OJ? 30 carbs right there. And caffeine can interfere with the breakdown of carbs, too - so steer away from items with caffeine. Water, caffeine-free tea, and milk (though milk has carbs too - 8oz is around 12 carbs!) are what I've been told to stick to. Cinnamon, over time, can improve your ability to handle carbs... but it can take a while (a month or two) - it's not an immediate fix.
Honestly, breakfast is the hardest for me - I miss my cereal, and I'm getting pretty tired of eggs. It's also hard to eat on a strict schedule, rather than just snacking whenever. I don't tend to eat big meals either... in class, the dietitian piled a plate with food and explained how much of each group we could/should eat. I remember taking one look at that plate and thinking to myself "I couldn't finish half of that on a good day"...
What else... Carry snacks with you so you can get something into your system if you've gone too long without eating. I usually have a granola bar or the like in my purse for just such occasions. And if you can, get some exercise after meals - a 10 minute walk can help your body process glucose better. Don't do it the other way, though! Don't work out, then eat, then go rest - working out on an empty stomach can cause your body to release extra stored sugar as fuel - so when you eat on top of that, you've just artificially raised your blood glucose level - and then when you rest, you are slowing down the breakdown of those sugars... no good.
Okay, I think I've rambled on long enough here... it's just on the brain, since I've been dealing with GD for the past couple weeks, now. So hopefully that helps at least some... And do as PPs suggested and listen to your body. You can often tell when a food just doesn't agree with you by how you feel - but it also takes a little time for your body to get used to having a lower glucose level. That's why they tell you to carb load for a few days before the 3-hour test (but not for dinner the night before) - it can help your body to deal with all the sugar in that awful drink.
Okay. Seriously. Stopping now!
Hard boiled eggs are my easy breakfast go to and my DD likes eating them too. I dont feel like cooking when I first get up, but need to eat so I boil a bunch of eggs every couple/few days and just take them out and peel them. Ill usually sprinkle them with salt and pepper and eat with sliced tomatoes. If Im not thrilled about a boiled eggs sometimes Ill make a couple into egg salad and eat it on a bagel or some whole grain toast. I also do things like make up a batch of quinoacakes to munch on for a couple mornings.. or we do mini muffin quiches that I freeze and microwave to reheat. I usually make those when I have a whole bunch of veggies that need to be used up. Steel cut oats are another quick breakfast for us. I put in some lowfat ricotta for added protein and creaminess and sliced almonds. We use maple syrup and a couple dashes of cinnamon too. Sometimes Ill dice up an apple or mash up a banana to add.
Lunch.. I get a huge thing of mixed salad greens and some tomatoes, cucumbers, red peppers and carrots and make a batch of poached or grilled chicken breasts every month then flash freeze them and put them in a ziplock and just pull one out in the morning and let it defrost in the fridge. I vary up the cheese I add.. or sometimes I like to do apple, walnut and goatcheese instead of the other veggies. Kiddo eats alot of quinoa or brown rice so Ill make a big pot of it once a week and make different things depending on what we have around.. maybe open up a can of black beans and rinse them, corn, then add a dollop of lowfat organic sourcream, some chicken and a little smoked cheddar..Or I'll chop up some garlic and ginger and grab fresh veggies or a bag of mixed frozen ones and make a quick stirfry with chicken, shrimp, salmon or tofu and serve on top of quinoa or brown rice.. If I have leftovers I can make a quick rice pudding in the microwave with milk, some honey or maple syrup, golden raisins and a beaten egg.
Dinner: Pork tenderloin with whipped sweet potatoes and a veggie (we like sauteed kale alot), Oven baked chicken or Tofu with Orzo and a veggie, Pot roast (drain off the juices and pop em in the freezer then skim off the fat and add the juice back) with carrots, onions and potatoes.. Chili (lean groundbeef if you use it) with a cornbread and honey butter (the home made kind not jiffy which is mostly flour and sugar), Chicken and dumplings with home made dumplings (75% whole wheat flour)...Chicken Breast or shredded pork tenderloin Enchiladas (corn tortillas) where you go light on the cheese and serve them with whole beans or lowfat refried beans and mexican rice made with either quinoa or brown rice...
Desserts can be really challenging, but sponge cakes and fruit with home made whipped cream can be really satisfying.. I have a whipped cream whipper Ive been loving lately. Ill do coconut cream, a spongecake muffin and then thaw some berries and blend them up. Sooo good. You can mix light whipped cream with yogurt and add a couple tsp of low sugar (no artificial sugar) jam. Brown rice pudding or quinoa rice pudding.. lower fat and sugar quick breads like pumpkin walnut or apple walnut are good. You can sub half or more of the flour for whole wheat, alot of the fat with no sugar added apple sauce and cut the sugar down.. plus, you can use natural sugars too. You can even have a little lowfat cream cheese sweetened with honey, or a little sugar as a spread. Homeade chocolate pudding mixed with lowfat whipped cream makes a great faux mousse. Sprinkle on some nuts or crumbled graham crackers (not the ones with the extra sugar on top) for a little more substance. Those chocolate wafers they sell in the cookie aisle http://www.amazon.com/Famous-Chocolate-Wafers-9-Ounce-Boxes/dp/B000FA38ZE can actually make cake with a little lowfat whipped cream. You just do a layer of cream, a wafer, repeat and just build 1 piece of cake so you dont have a whole cake sitting around. It has to sit for several hours. But the result is pretty yummy.
I know alot of people have alot of different opinions on if GD is "real". Im not one of them. I definitely believe that GD is an issue effecting birth today after working with pregnant woman for over a decade now. When I started midwifery clinicals it was amazing to sit with people and look at their diet logs. We just do not eat the way we used to and our rates of Diabetes are rising dramatically. Over 1 in 10 americans have diabetes! 35 % of Americans have pre-diabetes!!!! And this is just the people that have actually been tested and diagnosed. Alot of people havent been. It's a serious epidemic. There is just soo much sugar in things these days. Our body wasnt designed to process it on top of the massive amounts of quick carbs we are eating. Maybe if we didnt have the posture/sedentary issues we do on top of it, it wouldnt be an issue.. but, Shoulder dystocia is scary stuff and I believe in trying to grow healthy compact babies :)
Some people go to the opposite extreme of the Brewers diet.. and that can be alot of protein for the body to process. Again, our bodies werent made to process these large amounts of protein either. So if you are following the Brewer's diet and getting most of your protein from things like red meat, that can be super hard to digest and adequately use. I think the best idea is to just eat the way our body was designed to best utilize foods :) In moderation and with lots of variety.
Try to eat as few things that are premade as possible.. eat your 4-5 servings of veggies every day, make the bulk of your grains whole. Focus on lean meats. Cut down on white flours and refined sugars.
I think that it's awesome that in pregnancy our bodies help us by being more sensitive to the things that are out of balance in our lives. That way, we get opportunity to change our patterns and make healthier families. What a gift it is to give our children healthy foods and a healthy outlook on eating.
Good for you for paying attention to your body and how it feels and being willing to make changes! Good luck!
quick and easy breakfast ideas that sustain/satisfy ('cause, you know, it's 4am and I should be sleeping, but I'm on MDC forums instead):
full-fat greek yogurt + fresh or frozen fruit + seeds/nuts (I love pumpkin seeds) - top with honey and/or unsweetened flaked coconut if you like
flax meal hot cereal (top with cream/yogurt, fruit, etc)
cottage cheese + your favorite fruit
eggs (SUPER quick to cook when you get the hang of it - I can make eggs over, an omelette [pre cooked/chopped fillings] or scrambled eggs in about 2-5min)
cream cheese + salmon on a bagel (I know, pregnant women and lox, yadda yadda - it can be cooked salmon, even CANNED salmon!) don't forget tomato, onion and capers
crepes/pancakes made with egg, cream, almond flour and/or flax meal - top with berries and yogurt
leftovers from the night before (don't be afraid to eat non-breakfast foods for breakfast)
I like salads and/or TONS of veggies with my eggs - brussels sprouts, spinach, green beans, tomatoes, zucchini
prep to make breakfast easier:
roast nuts or seeds w/your favorite seasonings - keep on hand and grab a handful if you're hungry, throw on top of things to add some crunch and nutrition.
cook a dozen hardboiled eggs at a time, have them "on the ready"
cook a lb of bacon or sausage in the oven, portion individually and reheat or use as necessary
pre-cook corned beef hash
buy bulk pre-cooked sausage links or patties - nuke or toss in a skillet and they're done SUPER quick.
pre-make a quiche, reheat as needed
make protein muffins - I'd have to look up the exact recipe, but each "muffin" has meat, egg, veggies, and cheese, can even be frozen if you like.
pre-chop and/or cook veggies to heat up and/or use in omelets: spinach, mushrooms, peppers, tomatoes, onions; pre-shred cheese (if you buy shredded, it almost always has weird additives)
okay, now I'm hungry... time for some yogurt w/mango, papaya, pineapple, blackberry, pumpkin sunflower & flax seeds, + unsweetened flaked coconut.... but I'm really dreaming of jalapeno poppers (jalapenos stuffed with cream & cheddar cheese, wrapped in bacon - *drool*)
There are amazing recipes on marksdailyapple