Vegetarian Pregnancy
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If you are a veggie and you are pregnant, you do not need to worry about whether you’ll be getting proper nutrition or not. Pregnant vegetarians can easily get all the nutrients if they include a variety of vegetable, legumes, sprouts, grains and fruits in their diet. They need to look for a non-meat protein source and omega 3 fatty-acids.
Finding a non-meat protein source isn’t tough. Just hit your nearest supermarket and grab a can of cow’s or soy milk. You will satisfy all you’re protein needs with it. What is of real concern is omega 3 fatty-acids. It is a nutrient that helps in the development of brain and its functioning.
It is found mainly in fatty fish like salmon. If you don’t help yourself to at least two servings of fish, you’ll be looking towards flax seeds and walnuts for them.
In addition to these two nutrients, a pregnant woman needs at least 300 calories a day. In a vegetarian diet – the diet having no meat products in it, it is difficult to get this amount of calories. You must contact your care provider about alternate sources of calories. Also, with a pure vegetarian diet, there is a risk that you might develop a Vitamin B-12 deficiency. Supplements are required in such case.
All the other nutrients that are required can be gained by a vegetarian diet in the needed amounts. However, you may need to take iron and minerals supplements.
Diet recommendations
With the exception of omega 3 fatty-acids (which require two servings of fish), you can follow your vegetarian diet. Here are some recommendations from our side:
- You should help yourself to at least nine to ten servings of fruits and vegetables because they are very rich in antioxidants.
- Seven to twelve servings of whole grain, including wheat bread, brown rice and oatmeal.
- Five servings of calcium-rich foods including low-fat milk or calcium- and Vitamin D- fortified milk. Cheese and cottage cheese are also a very good option.
- Five servings of cooked peas and dried beans because they contain zinc. Also, a few nuts and seeds can be added as well.
You must eat a lot of green leafy vegetables for iron. And the dairy products should be a very important part of your diet because milk, cheese (hard) and yoghurt are rich in most of the nutrients needed by your body. In fact, milk is often referred to as complete food.
So all you need to do is keep your diet healthy, and your baby will be healthy as well.
Related posts:
- Safe Fish Consumption in Pregnancy
- Be Cautious With What You Eat During Pregnancy
- Pregnancy and Calcium
- Why are Dairy Products so Important?
- Nutrition Tips for Healthy Pregnancy
- Pregnancy and Iron
- Riboflavin: the “energizing” Vitamin B
- Copper: Required for the Formation of Blood Cells
- Food Guide for Pregnant Women
- Heartburning Foods that You Should Avoid During Pregnancy
Filed Under: Health & Diet
