The first 1,000 days refers to the moment a child is conceived until their second birthday. It is a critical window for brain and body development and lays the foundation for a person’s long-term health.

A child is rapidly growing and developing during this time, and by focusing on the following key areas, it can have a significant impact:

• Nutrition: Adequate nutrition during pregnancy and early childhood is very important for proper brain and body development.
• Experience: Exposure to lots of different experiences can shape a child’s social, emotional, and cognitive development.
• Environment: Fostering positive family environments free of stress, adversity, and violence supports a child’s development.
• Social Support: Robust social support systems and a nurturing environment are essential for healthy development.

Nutrition & Gestational Diabetes: What to Focus on?

Conception Until Birth

1. Carbohydrate Management

• Choose low glycemic index (GI) carbohydrates such as oats, wholegrain bread, basmati rice, and wholewheat pasta.
• Aim for 150g carbohydrate per day, spaced out to avoid large glucose spikes:
  • 15–20g with breakfast (blood sugar levels are usually higher in the mornings due to the dawn phenomenon)
  • 40–50g with lunch
  • 40–50g with the evening meal
  • 15–20g with any snack
• Reduce sugary carbohydrates such as cakes, sweets, biscuits, confectionery.
• Choose sugar-free fluids, avoid adding sugar or syrups to hot drinks, and steer clear of fruit juices and smoothies.

2. Balanced Plate

Aim to follow the healthy plate model for main meals:

• 50% non-starchy veg: spinach, broccoli, cauliflower, lettuce, cucumber, tomatoes
• 25% lean protein: chicken, fish, tofu, legumes
• 25% carbohydrates: sweet potato, basmati rice, quinoa, wholewheat pasta

3. Supplements

• Folic acid:
  • Ideally prior to conception until 12 weeks gestation to reduce the risk of neural tube defects
  • 400 mcg per day is recommended
  • 5 mg for those with pregnancy in type 1 and type 2 diabetes is recommended
• Vitamin D: 10 µg daily

4. Healthy Fats

Focus on including unsaturated fats such as:

• Avocado
• Olive oil
• Oily fish
• Nuts and seeds

Minimise saturated fats found in:

• Animal Sources:

  • Red meat (e.g., beef, lamb, pork)
  • Processed meats (e.g., sausages, bacon, salami)
  • Full-fat dairy (e.g., whole milk, butter, cream, cheese)
  • Lard & ghee
  • Poultry skin (e.g., chicken, duck)
  • Fatty cuts of meat

• Plant-Based Sources:

  • Coconut oil & coconut products (e.g., coconut milk, desiccated coconut)
  • Palm oil & palm kernel oil (found in processed foods)
  • Cocoa butter (found in chocolate)

• Processed & Fast Foods:

  • Pastries, cakes, biscuits
  • Fried foods & takeaways
  • Ultra-processed snacks (e.g., crisps)

Why It’s Important

Managing gestational diabetes through diet isn’t just about preventing complications—it’s about actively shaping a healthier future for both mother and child.