I have a family history of gestational diabetes. What dietary changes should I make before pregnancy to reduce my risk?

by AshMegha on Jun 20, 2023

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57 posts

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NutriFit

aabha_rawattt asked 282 days ago

I have a family history of gestational diabetes. What dietary changes should I make before pregnancy to reduce my risk?

Answer

268d

NutritionistHudaShaikh

・answered 268 days ago

Hi there, I hope you are well. Firstly, I'd like to say that focus on your lifestyle and hopefully you wouldn't face the same issues :) let's stay positive. Here's what you can do to reduce the risk - - Include enough protein your diet. Lean meat, pulses, lentils, dairy and dairy products, nuts, seeds, and eggs. Protein is necessary for healthy consumption, and for providing strength to the body. - Add fresh fruits, and vegetables to the diet, atleast 2 servings of fruits, and 3-4 servings of veggies. - Add wholegrains, millets, beans, lentils, seeds, nuts to the diet to ensure enough fibre intake. - Add iron, folate, Vitamin A, Vitamin C, iodine rich foods to the diet. Green leafy vegetables, citrus fruits, bell-peppers, dairy products, pumpkin, carrots, tomatoes, etc. - Remain active. You can opt for a walk, or do home-based workouts, yoga, as well as stretching. - Avoid packaged, ultra-processed, and refined foods. - Eat home-cooked meals which are lighter on the tummy. Take care ✨

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Hi there, I hope you are well. Before and during conception nutrients like Iron, Folate, Vitamin A, Iodine, Calcium, Vitamin B12, and Protein are of prime importance. - Iron is necessary to avoid anemia, as to support the increased blood requirement in the body. Green leafy vegetables, nuts, seeds, dates, beans, amaranth, ragi are good sources of the same. - Folate- Folate is necessary to avoid neural tube defects in the fetus, and to support growth of the body. Leafy green, beans, lentils, nuts are good sources of the same. - Calcium- Calcium requirements increase as your bones are supporting a pregnancy ( especially the back and pelvis). Dairy and dairy products, sesame seeds, fish, leafy greens are good sources. Even fortified foods. -Vitamin D- Sunlight is the primary source. However, eggs, fish, nuts, fortified foods are some good sources of the same.Vitamin D is needed for absorption of Calcium, for immunity, bone strength, etc.

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Sometimes I get stomach aches or feel bloated after eating certain foods. How can I identify what might be causing these discomforts and make adjustments to my diet?

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Hi there, I hope you are well. To identify common food triggers and understand which foods are leading to stomach ache, bloating, and discomfort, here's what you must do. - Prepare meals with less ingredients or avoid mixing too many things together ( say for eg-if you are preparing a dal, use one or two dals at the max). - Maintain food journal in which you can write the foods eaten and it you faced any of the above mentioned symptoms ( stomach ache, bloating, dull pain, etc) Note these foods for at least a week and then, begin eliminating a given food from the diet. - There are chances that spicy food, dairy ( milk, paneer, cheese), excessive gluten, maida or maida based products, fried foods , cruciferous veggies may lead to stomach ache or pain. - Hence, once you've noticed common symptoms with the same foods then, stop consuming it for a week or 10 days, and then, reintroduce it in smaller portions. - Please feel free to book a one-one consult with me for further guidance ✨✨

Seemachaudhary・10d

To identify food triggers for stomach aches or bloating.Keep a food diary to track symptoms after eating. Experiment with eliminating suspected trigger foods one at a time.Gradually reintroduce eliminated foods to pinpoint culprits. Consider consulting a healthcare professional or registered dietitian for guidance.

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You can practice meditation to calm yourself down .Also you can switch to healthier snack

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keep a dry snacks like crackers , cookies or almonds And water on bed side table in the night . And in the morning without getting up, rinse your mouth and have what ever snack you kept in the previous night.. After 10 mints , get out of bed exercising your arms and feet and slowly inhaling and exhaling. Do not brush your teeth immediately. wait for an hour . Use small baby Brushto avoid Gag reflex. Small and frequent diets. solid and liquids not to be taken together , minimum 15 to 30 mints gap. Take Fresh Coconut water ,less of Coffee and Tea. No to oily and spicy stuff. Keep your self busy like read a book,Paint,draw .Do what everakes you happy. Ginger -ale, Ginger cookies , small grated ginger in tea helps in lessening the intensity of nausea. Wear loose , comfortable clothes .

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Yea it happens. It's difficult to control your eating habits. You can do one thing, keep a day in a week when you can eat your favorite things and have good diet rest of days

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Hi there, I hope you are well. Your mom is worried for you and your health and it's absolutely understandable ✨✨ Here's how you can explain it to her - - Sit her down and tell her how you are planning to eat healthy from Monday until Saturday. - Tell her that as per research and nutrition experts, indulgence is okay, once in a while, especially during any one meal of the day on Saturday or Sunday. - You can explain that you will eat healthy the whole day, and then, have a portion of favourite foods. - Promise her that you'll eat in portions and won't go overboard with the same. - It's a phase which shall pass and your mom will understand that you need to have your favourite food/foods once in a while. - Take it as a learning phase, because even my mom would instruct me and my siblings when we were in college. - Don't mind it, and just go with the flow :) I hope this helps, take care ✨

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what does your body say after you do that? hint stomach is already hurting?

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Coba cari tempat yang tenang, tarik napas dalam-dalam, dan coba fokusin pikiran ke hal-hal positif. Kalau perlu, cerita sama temen dekat atau cari bantuan profesional buat dapetin dukungan lebih lanjut.

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Kalau anxiety lagi kambuh, coba lakukan hal-hal ini: Take a deep breath: Tarik napas dalam-dalam. Cari teman curhat: Ngobrol sama teman dekat. Lakukan aktivitas menenangkan: Misalnya dengerin musik atau meditasi. Jangan isolasi diri: Nggak perlu sendirian, ajak teman hangout. Kalau perlu, cari bantuan profesional: Konsultasikan sama psikolog atau terapis.

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Can you provide guidance on nutritional needs during key life stages for women, such as pre-pregnancy, pregnancy, and postpartum, focusing on optimal nourishment for both maternal and fetal health?

Lets talk about some unhealthy eating habits of ramdan on Sunday? What do you think?

Sometimes I get stomach aches or feel bloated after eating certain foods. How can I identify what might be causing these discomforts and make adjustments to my diet?

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