foods to eat while pregnant vegetarian

Eating Vegetarian Diet during Pregnancy - Nutrition & Menu Plan

Yes. As long as you eat a variety of healthy vegetarian diet and diet plans you to enter a keyword, you can get all the nutrients you and your baby's needs, whether you are vegetarian or vegan. (Vegans do not eat animal products including meat, fish, poultry, eggs, milk, and honey.)

If you're vegan, see our article about whether it is safe to eat.

In some cases, you'll need to rely on fortified foods or supplements to ensure you get enough of what you need. Let your doctor know about your or your diet. And always consult with your doctor, midwife or dietitian before taking any supplements while you are pregnant.

Along with the various (fresh, frozen, or canned) and the product, you'll want the make sure you are eating foods or taking supplements that provide the following nutrients essential for a healthy pregnancy.

eat several servings of protein-rich foods every day. Good sources of vegetarian including eggs, dairy products ,, soy foods, nuts, seeds, and peanut butter

Here are some ideas on how to work these foods into your diet.

You will probably provide some iron. But you also have to eat a few servings from the various food -rich every day. Good sources include:

Avoid drinking tea or coffee with your meal because these drinks contain tannins and polyphenols, which makes it harder for your body to absorb iron from vegetables. Instead, have something in rich, such as orange juice, tomato sauce, or broccoli, to help your body absorb the iron.

You will have a blood test early in pregnancy you to check your iron levels. If you are low, your healthcare provider may recommend that you take iron supplements.

Try to get some -rich food servings each day. Many foods that provide iron - such as cereals, legumes, soy foods, and grains - also provides zinc. Another source of zinc for vegetarians include nuts, seeds, grains, and cheese.

Have several servings from the various food -rich every day. Good sources include:

This vitamin helps your body absorb calcium. milk cows and several kinds of juice, cereal, and milk fortified with citrus plants. Many prenatal supplements including vitamin D. If you do not, you might want to consider taking a supplement.

Vitamin B12 plays an important role in brain development of your baby. Eat several servings of dairy foods each day should provide you with enough, but if you're a vegetarian who limit or avoid dairy, you should eat foods fortified with vitamin B12. This may include soybean and other crop milk, breakfast cereals, and nutritional yeast. (Check the fortification on the product label.)

If you do not eat dairy or fortified foods every day, and a prenatal supplement does not contain B12, you have to take a separate vitamin B12 supplements.

also important for your baby's brain development. Iodized salt, dried seaweed, cow's milk, and yogurt are a good vegetarian source of iodine. If you do not get a lot of this, check to make sure your prenatal vitamins contain iodine.

DHA is the omega-3 fatty acids that promote eye and brain development of the unborn baby. It is found in fish, fish oil, and algae. Because it can be very difficult to get DHA from sources of non-fish, you might want to take derived from algae and is suitable for vegetarians

NOTES :. This article has been examined by Reed Mangels, PhD, RD, LDN, additional professor in the department of nutrition at the University of Massachusetts, Amherst.

Foster M et al. 2015 diet Vegetarian entire life cycle: Impact on zinc intake and status. Advances in Food and Nutrition Research 74: 93-131. [Accessed February 2017]

Gibson RA et al. 2011. Conversion of linoleic acid and alpha-linolenic acid to long chain polyunsaturated fatty acids (LCPUFAs), with a focus on pregnancy, breastfeeding and the first 2 years of life. Mother and Child Nutrition 7 (Suppl 2): ​​17-26. [Accessed February 2017]

Mangels R et al. 2011. dietitian Guide to Vegetarian Diet. 3rd ed. Sudbury, MA: Jones & Bartlett Learning

Melina V et al .. 2016. The position of the Academy of Nutrition and Diet: A vegetarian diet. Journal of the Academy of Nutrition and Diet 116 (12): 1970-1980. [Accessed February 2017]

ODS. 2013. Dietary supplement fact sheet: Calcium. Office of Dietary Supplements, National Institutes of Health. [Accessed February 2017]

Piccoli GB et al. 2015 Vegan-vegetarian diet in pregnancy: Danger or panacea? A systematic narrative review. BJOG 122 (5): 623-633. [Accessed February 2017]

Pistollato F et al. 2015. Plant-based diet rich in plants and during pregnancy: Beneficial effects and possible shortcomings. Advances in Nutrition 6 (5): 581-591. [Accessed February 2017]

USDA. 2016a. Moms / Mother-to-Be: Health and nutrition information. United States Department of Agriculture. [Accessed February 2017]

USDA. 2016b. Appendix 5. USDA diet: a healthy vegetarian diet. United States Department of Agriculture. [Accessed February 2017]

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