What are the Benefits of being Vegetarian while Pregnant ?
It is apparent that your nutritional needs increase when you are pregnant.
However, you only need approximately 300
more calories than normal during this time,
so it is imperative that you make wise
food choices and eat nutrient dense food.
A good start is to ensure that you are eating
plenty of Protein.
Your need for protein increases about
30 percent during pregnancy,
but most vegetarian women eat more than
enough protein in their regular diets.
Soy proteins, beans and legumes are wonderful vegetarian sources of protein.
You need to also step up your calcium intake.
Each day you need to be eating at least four servings of calcium rich foods like broccoli, calcium fortified soy milk, tofu, and dark green leafy vegetables.
Sunlight stimulates your body to naturally produce vitamin D, and it is probably the easiest way to ensure you get an adequate amount each day.
You only need about 20 minutes directly on your face and hands two to three times per week, when the sun is weakest.
If you aren’t able to get out into the sun, be sure to incorporate vitamin D rich foods into your daily diet by choosing fortified cereals, or using a supplement.
Take a look at your iron intake, as it is a vital mineral during your pregnancy, especially the last half.
Choose beans, dark green leafy vegetables, nuts and seeds, or fortified breads and cereals.
You might also want to consider supplementing to ensure you get the required amount.
Vitamin B-12 is also an important nutrient during your pregnancy, but it is difficult to find in most plant based foods.
Select fortified cereals or soy milk, brewer’s yeast, and consider a multivitamin with an adequate level to ensure your body gets the amount it needs.
And though zinc is difficult to come by in a strict vegan or vegetarian diet, the need for it increases during pregnancy.
Whole grains and legumes are wise choices to obtain this nutrient, but you again may need to supplement to make sure you are getting what you need.
As long as you eat a good variety of nutritious foods that provide the right amount of calories for a healthy weight gain, you should have no problem getting the vitamins and minerals your body needs at this marvelous time.
And though many women do choose to take a prenatal vitamin daily, they should not be a substitute for good nutrition.
Develop a cooperative relationship with your healthcare provider who supports your vegetarian lifestyle, and consider consulting a nutritionist when necessary.
What does the Pregnant Women Deserve ?
Daily Diet for Pregnant Vegetarians :
Though your nutritional needs increase now that you are pregnant, your pregnancy vegetarian diet shouldn’t have to change all that much.
With some careful planning to ensure your caloric, vitamin, and mineral needs are met, you can still enjoy a rich variety of nutrient dense delicious foods and help give your baby a nutritious jump start.
Breakfast :
1/2 cup oatmeal with maple syrup
1 slice whole wheat toast with fruit spread
1 cup soy milk
1/2 cup calcium and vitamin D fortified orange juice
Snack :
1/2 whole wheat bagel with margarine
Banana
Lunch :
Veggie burger on whole wheat bun with mustard and catsup
1 cup steamed collard greens
Medium apple
1 cup soy milk
Snack :
3/4 cup ready to eat cereal with 1/2 cup blueberries
1 cup soy milk
Dinner :
3/4 cup tofu stir fried with 1 cup vegetables
1 cup brown rice
Medium orange
Snack :
Whole grain crackers with 2 teaspoon peanut butter
4 ounces apple juice
If morning sickness is giving you fits during your pregnancy, try eating low fat, high carbohydrate nutrient dense foods.
These are digested more quickly and stay in the stomach for less time giving less time for queasiness.
Remember to eat often.
Sometimes nausea is really hunger in disguise.
Be sure to drink juice, water, or soy milk if you can't eat solid food.
Keep trying to eat whatever you can.
If you are unable to eat or drink the appropriate amounts of foods or fluids for 24 hours or more, get in touch with your healthcare provider.
So, this are the Health Benefits of being Vegetarian while Pregnant.
Share with your family and friends.
Consult the doctor regularly for checkup.
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