Pregnant and Vegetarian

Choose a vegetarian diet is a personal choice, but when you get pregnant, how your diet can affect your baby; Learn how to balance your eating habits and the needs of your little one.

The often maligned vegetarian diet is today considered as dangerous or harmful for health. The key to a good diet lies in the balance of the daily intake in carbohydrates (50-55%), fat (30 to 35%) and protein (10-15%).The omnivorous diet allows protein through the meat and fish. In a vegetarian diet are cereals, oilseeds (walnuts, hazelnuts…) and legumes (beans, lentils) that will bring you the necessary proteins.

Iron

Whether you are vegetarian or not, your iron intake should increase during pregnancy (approximately 27 mg/day). But under a plan vegetarian, iron intake must be the result of a wise combination, because the main food that contains is meat! So choose the plants and animal by-products, which contain a lot of iron, such as parsley, eggs, spinach and dried vegetables; to associate preferably during the meal with a fruit or a vegetable rich in vitamin C, which helps the good absorption of iron from a plant!
And know that tea and coffee slows the assimilation of iron by the body. And like many moms, you may need supplementation.

Calcium

During your pregnancy, you will need approximately 1200 mg of calcium per day:think about the dairy products, but to consume with moderation. Indeed, some have a high caloric index, in some cases raw milk-based products will be deprecated. You can find calcium in some mineral waters, oil seeds (walnuts, hazelnuts, sesame) and in plants such as cabbage or oranges (in smaller quantities). Be aware that some food associations can slow down the absorption of calcium, like spinach or sorrel, rich in oxalic acid, and the bread to the sound or full: avoid them at the same time as your “ration” of calcium.

Contributions other vitamin and mineral

Omega-3 and essential fatty acids are beneficial for you but also for your baby’s brain development. You will find them mainly in oily fish. If you do not wish to consume fish, you can also eat flax seeds, enriched eggs, avocado and tofu. Also think about supplements.

About folate, its action is capital in the construction of the nervous system to your child and prevents certain malformations. Lawyers, sunflower seeds, asparagus, among others, contain.
Finally, the amino acids are essential to the proper functioning of the body and the formation of the fetus.

 

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