Strategies for Healthy, Safe Eating during Pregnancy
Pregnant vegetarian? Being pregnant does not mean you have to give
up your vegetarian ideals and eating style. If you are conscious about
eating a variety of nutritious foods, you can have a happy, healthy,
vegetarian pregnancy.
Consider the following tips and strategies for healthy, mindful
vegetarian eating during your pregnancy:
First, talk to your doctor about any concerns you may have about
your pregnancy and/or your vegetarian diet; your doctor can also
recommend a good pre-natal vitamin that will help you get all of the
vitamins and minerals you and your baby need. Likewise, a nutritionist
can also make specific food recommendations for pregnant vegetarians
or vegans.
Focus on obtaining good-quality protein through sources such as
milk (or soy milk), yogurt, nuts, tofu, and whole grains. You do not
need to eat meat to meet your daily protein needs.
Consume at least the minimum five to nine recommended fruits and
vegetables per day - and aim high! Fruits and veggies are full of
vitamins and antioxidants that both moms and babies need.
Your need for iron increases during pregnancy; while iron
supplements can make many women nauseous, you can get the recommended
18 milligrams of iron from food sources such as eggs, broccoli, sweet
potatoes, and peanuts.
Aim for a minimum of six servings of whole grains per day - this
can be anything from oatmeal to brown rice, 100 percent whole wheat
bread
In addition, pregnant vegetarians need adequate calcium and
vitamin D daily - about 1,200 milligrams of calcium from sources such
as dairy products, beans, and leafy green vegetables. Vitamin D, then,
helps your body use the calcium you've taken in: 15 minutes of direct
sunlight can provide adequate vitamin D in addition to milk and eggs.
Finally, even though all pre-natal vitamins include folic acid,
it's important to get some through food as well. If you are pregnant
and following a vegetarian diet, choose at least one serving of beans
or leafy green vegetables every day.
And all women - vegetarian, vegan, or not - should consume about
200-300 extra calories per day during pregnancy to provide adequate
nutrition for their baby. This is a great time to enjoy and appreciate
your body and not a time to diet or count calories.
Finally, continue to take good care of yourself by exercising, getting
adequate sleep, and taking time for relaxation and rejuvenation every
day.
For more information: You can also check
out Is
it Safe for My Kids to a Eat a Vegetarian Diet
and Recommended
Reading for the Aspiring Vegetarian
Resources:
The Vegetarian Society
Baby Center
Cleveland Clinic
LINKS:
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