health guides

Measuring the effect of a balanced diet

The women were given three scores to reflect the similarity of their pre-pregnancy eating habits to three different dietary patterns. All three pre-pregnancy diets encouraged high intakes of fruits, vegetables, nuts, and pulses. In addition:

• Mediterranean diet scores increased with higher amounts of whole grains and fish and lower amounts of red meat and saturated fats;
• DASH scores increased with higher amounts of whole grains and low-fat dairy foods, and low intakes of red meat, sugary drinks, and sodium; and
• Healthy Eating Index scores were higher in women who consumed greater amounts of cereal grains, had more white than red meat, took a daily multivitamin, and limited their intake of trans and saturated fats.

Smart eating habits predict a lower risk

The study found:

• Women who stuck closely to any of the balanced diets were less likely to develop gestational diabetes.
• Compared with low-scoring women, women with the highest Mediterranean diet scores reduced their risk by 24%, those with the highest DASH scores reduced their risk by 34%, and those with the highest Healthy Eating Index scores reduced their risk by 46%.
• The Healthy Eating Index eating pattern was significantly more powerful at protecting against gestational diabetes than either of the other two eating patterns.
• It appeared that none of the individual dietary components were responsible for the protective effects. This suggests that all of the aspects of a balanced eating pattern work together.

Exercise and eat well before pregnancy

In this study, having regular healthy eating habits before pregnancy was associated with a lower risk of developing diabetes during pregnancy. Below are some steps you can take now to support you later if you become pregnant. Of course, it's always a good idea to consult a doctor before incorporating the following tips.

• Maintain a good weight. Women who are overweight prior to pregnancy are at higher risk of developing gestational diabetes as well as other pregnancy complications, such as preeclampsia and caesarean.
• Exercise regularly. Staying fit before and during pregnancy may help keep blood sugar levels stable and prevent pregnancy complications including gestational diabetes. Prior to pregnancy, aim for 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigourous-intensity aerobic activity, and include strength training exercises at least twice per week.
• Keep sedentary periods short. In addition to getting regular exercise, reducing the amount of time you spend being sedentary at work and at home can help improve glucose metabolism and may help prevent type 2 diabetes. Guidelines for diabetes prevention and treatment recommend breaking up periods of inactivity that are longer than 30 minutes with brief periods of physical activity.
• Remember the components of a balanced diet. That is, fruits, vegetables, whole grains, nuts, seeds, pulses, fish, lean meats, and low-fat dairy. Generally, stick to high-fibre, low-glycaemic load foods, and avoid added sugars.

(Am J Clin Nutr 2012;96:289–95)