Gestational diabetes: breakfast and snack ideas
Information for patients from the Diabetes Specialist Dietitian
To help manage your blood glucose levels during pregnancy, your dietitian may advise you to choose foods which are low in carbohydrates or carbohydrate-free. This leaflet contains a range of breakfast and snack options which may be suitable. This leaflet should be used alongside general healthy eating advice for gestational diabetes.
We hope the leaflet will help you when choosing your food. If you have any further questions or concerns, please speak to your dietitian.
Breakfast ideas
Porridge
25 to 30 grams (2 to 3 tablespoons) of uncooked whole oats made with milk, water, or unsweetened milk alternatives. Make sure your choice of milk is enriched with calcium.
Add cinnamon, nutmeg, or vanilla essence for flavour.
Include a portion of protein. This may include nuts, seeds, peanut butter, or full fat Greek yoghurt.
Avoid using instant or finely ground oats (such as instant sachets or Ready Brek).
Baked oats
The following ingredients will make three portions.
Ingredients
1 cup whole oats
2 bananas
1 egg
A pinch of baking powder
A pinch of ground cinnamon or nutmeg
A handful of chopped nuts of your choice.
Method
Mash the bananas in a bowl. Mix all the other ingredients into the banana mash.
Pour mixture into a non-stick baking dish. Bake in the oven at 180°C for 30 minutes.
Serve warm with full fat Greek yoghurt.
Reduced sugar granola (oat or nut based)
30 to 40 grams of reduced sugar oat or nut-based granola. Add milk, unsweetened milk alternatives, or full fat Greek yoghurt.
Choose granola with no added sugar. Low sugar varieties contain less than 5 grams of sugar per 100 grams.
Avoid granola which contains dried fruit.
You may add a tablespoon of fresh or frozen berries, if you wish.
Toast
Use 1 thin or medium slice of bread. Choose seeded, granary, or sourdough bread, plus your choice of carbohydrate-free topping. You can mix and match toppings to suit your taste.
Carbohydrate-free toppings include:
Eggs (use British Lion eggs, look for the red lion mark)
Cream cheese
Bacon
Avocado
Cheese (must be pasteurised)
Mushrooms
Grilled tomatoes and pesto
Peanut butter.
A low-carb (carbohydrate) cooked breakfast
Mix and match the following ingredients to create a low-carb cooked breakfast.
Egg
Grilled flat mushroom
Grilled back bacon
Grilled halloumi
Fresh or tinned plum tomatoes
Wilted spinach.
Omelettes
Add your choice of carbohydrate-free filling from the list under the 'Toast' heading above.
Breakfast egg ‘muffins’
The following ingredients will make two portions.
Ingredients
4 eggs
A splash of milk
A sprinkle of cheese
Your choice of filling: ham, smoked salmon, spring onions, red pepper, mushrooms.
Method
Finely chop your filling.
Combine all ingredients in a bowl.
Grease a non-stick muffin tray with oil or spray oil.
Divide mixture equally in the muffin tray.
Bake in the oven at 200°C for 20 to 25 minutes. Make sure the eggs are firm and thoroughly cooked through before eating.
Low-carb crêpes
The following ingredients will make 8 to 10 low-carb crêpes.
Ingredients
100 grams of cream cheese
4 large eggs
¾ cup almond flour (or finely ground almonds)
¼ cup milk or unsweetened milk alternative
Oil for the pan.
Method
Blend all ingredients in a bowl until smooth.
Heat a small amount of oil in a frying pan on a low heat. Once hot, add a small amount of the mixture and swirl around the pan to create a thin layer.
Cook until the edges curl slightly. Carefully loosen the mixture and turn it over to cook the other side.
Serve with your choice of carbohydrate-free sweet or savoury topping.
Avoid
Do not eat refined carbohydrates at breakfast time. These include:
Instant oats or Ready Brek.
Sweetened cereals, muesli, or granola.
Refined cereals, such as Coco Pops, Rice Crispies, Frosted Shreddies, and Sugar Puffs.
Bagels, tea cakes, and hot cross buns.
White bread.
Pastries, such as croissants or pain au chocolat.
Brioche.
Snack ideas
Below is a list of carbohydrate-free and low-carb snacks. Where possible, try to choose carbohydrate-free snacks, as these will not affect your blood glucose levels.
Carbohydrate-free snacks
Cucumber, pepper, or carrot sticks with your choice of dip. Choose from hummus, salsa, guacamole, cream cheese, or cottage cheese.
Breakfast egg muffins (see recipe above).
30 grams cheese (small matchbox size).
A small handful of plain nuts or seeds.
1 to 2 boiled eggs.
2 slices of ham.
50 grams of olives (check how much salt is in the olives first).
A pot of sugar free jelly.
Snacks containing 10 grams of carbohydrate
1 crispbread, whole-wheat cracker, oat cake, breadstick, or thin slice of wholegrain bread with your choice of topping. Choose from hummus, salsa, guacamole, cream cheese, cottage cheese, cheese spread, or peanut butter.
15 grams plain unsweetened popcorn.
1 digestive or rich tea biscuit.
1 sliced apple with peanut butter.
200ml glass of milk.
125 gram pot of full fat plain or Greek yoghurt.
We hope the leaflet will help you when choosing your food. If you have any further questions or concerns, please speak to your dietitian.
References
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