pregnancy food vegetarian

Eating Vegetarian Diet during Pregnancy - Nutrition & Menu Plan

Meal for two without meat? Here's how to get the nutrients your baby needs to grow during pregnancy vegetarian.

No matter why you choose to go without meat-health, for ethical reasons, or just how you feel-you may wonder if it be (or become) a vegetarian while pregnant is OK. The answer is yes.

You can be and still get all the protein, vitamins, minerals, and other nutrients needed. In addition, you do not have to be complicated; just make sure that you eat a healthy variety of fruits, vegetables, legumes and nuts.

Plant food should take center stage to help ensure abundant every essential vitamins and minerals needed to fuel you and your baby grows. can help increase the intake of protein, calcium and vitamin D. Dairy foods also add vitamin B12, which comes only from animal or fortified foods. (To be on the safe side, you should also contains 100 percent of the vitamin B12 and iron you need.)

Follow these guidelines during your pregnancy to ensure that you and your baby get the proper nutrition:

:. Women with normal weight should gain 25-35 pounds during pregnancy (28-40 pounds if you're underweight and 15-25 pounds if you're overweight; check with your doctor or midwife)

calorie counts: Add about 300 calories per day to your diet during your second and third trimester

What to Avoid :. to reduce the risk of illness from listeria bacteria, avoid raw, unpasteurized cheeses such as feta, brie, Camembert and blue-veined, or Mexican-style cheeses. Never eat animal foods such as raw or undercooked meat, sushi, seafood or eggs; avoid fish that may contain excessive mercury (swordfish, shark, king mackerel and tilefish); and shellfish and canned fish limit of 12 ounces a week. , Tobacco, and drugs which have not been approved by your doctor

Vitamin :. Take, as recommended by your doctor, that the supply of 100 to 150 percent of the Dietary Reference Intakes for all vitamins and minerals. Consider if you can not make a quota of 1,000 milligrams per day

Daily Dose :. The focus on including these nutrients in your diet every day:

This nutrient is essential for cell growth and development-you and develop your baby's-and you need about 70 grams per day now , Beans can give you a lot of what you need. "Nuts magic bullet for vegetarians and vegans," says Dawn Jackson Blatner, R.D., author (McGraw Hill). "Along with a lot of protein, beans provide iron and zinc." Zinc is also necessary for cell growth and normal development of the fetus

To get the protein you need, simply replace animal products with all kinds of beans, including soy products such as tempeh and tofu .; just keep in mind that experts recommend for one or two servings per day during pregnancy. , In recipes, substitute one-half cup of beans for every 3 ounces of meat

And here's a bonus if you're worried about putting too much weight during your pregnancy: Beans are a low protein calorie sources: 1 cup soy has 298 calories and 29 grams protein; 1 cup of lentils has 226 calories and 18 grams of protein; 1 cup pintos has 245 calories and 15 grams of protein; and 1 cup of tofu has 176 calories and 20 grams of protein

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Do not forget about the nuts, too: it is also a rich source of protein (and healthy fats), low-fat dairy foods such as milk, yogurt and cheese

A word of advice :. Do not be too dependent on the cheese or burger faux to replace meat in your diet. Why? Veggie "meats" are usually loaded with sodium, and cheese are very high in saturated fat. "Vegetarian and vegan diets are considered to have 'health halo' around them," says Blatner. "But if you do not eat the right foods, this diet can be unhealthy, too."

Iron This mineral, which helps red blood cells deliver oxygen to the fetus, it also protects you from anemia, a common problem during pregnancy even among meat eaters. According to Blatner, pregnant vegetarians and vegans need 50 milligrams of iron each day. In addition to peanuts, other vegetarian sources of iron include iron-fortified cereals, prune juice, black-strap molasses, spinach and raisins.

To help your body absorb the iron contained in the food, eat foods rich in vitamin C (such as red peppers, citrus fruits and strawberries) and grains grow with them. "Growing downhillcompounds that make it harder for your body to absorb iron, "Blatner explained

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This vitamin is vitamin B12, which is necessary for the proper formation of red blood cells and neurological function , the most abundant in animal products, which makes enough of it to get a little tricky for vegetarians. Although no source nonmeat some B 12 (cereals, for example), the ADA recommends that both vegan and lacto-ovo vegetarians (those who eat eggs and dairy products) take B-12 supplements to help them get 2.6 micrograms daily needs during pregnancy.

Calcium and vitamin D are packed dairy products is baby bone-building nutrients, but vegans should change elsewhere to get 1,000 milligrams of calcium and 400 IU of vitamin D they need every day. "vegan can eat dairy alternatives such as milk and yogurt made with soy and flax-as well as orange juice," the field show, "but read the label to make sure they are fortified with calcium and vitamin D. "Fortified know, seaweed, figs, collard greens and mustard greens are a good source of calcium vegan.

Omega-3 fatty acid cold water oily fish, such as salmon, are a major source of healthy fats, which increase. Good plant sources including algae, canola and flaxseed oil, walnuts and leafy green vegetables. Supplements are also safe during pregnancy. Recommended dietary allowance (RDA) for pregnant women is 1.4 grams a day, but up to 3 grams of fish oil daily may be safe. Vegan Omega-3 is a complement to e-support is also available.

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