best foods to eat while pregnant vegan

Eating Vegetarian and Vegan During Pregnancy

Got beef with beef (or chicken, fish, eggs or milk)? There is no reason to worry. You can stick to a vegetarian or vegan diet you even now that you are expecting. Here is what you should know to ensure you and your baby still get everything you need

Do not be surprised if you find a better means opponents .; there are so many misconceptions about vegetarian and vegan diet during pregnancy. In fact, vegetarians and vegans have a healthy pregnancy and baby.

Why is there a concern at all? Some of the most important baby-boosting nutrients more easily found in meat and other animal products. But still a win to get them elsewhere.

Protein, calcium, iron, vitamin B12 and vitamin D all the nutrients to be careful when you expect and follow a vegetarian or vegan.

Why: - that because of this essential nutrient helps build cells and hormones make for your baby grows. If you are a vegetarian dairy- and egg-eating, you probably already have what you need from a source of the potent protein (more desire omelets and Greek yogurt now that you're pregnant?).

If you're worried you're not getting enough or vegan, there is a vegetable-based protein that you can add to your diet.

How Much: 75 grams per day

Food to Eat: Beans, grains, beans and nuts and seeds

Why : to build your baby's bones, muscles, heart and nerves, especially during the third trimester. In fact, it is very important for the development of that what he did not get out of what you eat, she will take it from your bones, which could potentially put you at risk for osteoporosis later in life.

Fortunately, dairy products is not the only one. doctor also may suggest that you add a calcium supplement for extra insurance

How Much :. 1,000 mg per day

Foods Spot:

Why: Your blood volume increases by almost 50 percent during pregnancy to support you and your developing baby - and iron required to produce more red blood cells , Not getting enough? Low iron, which, untreated, can cause premature labor and low birth weight.

vegetarians and vegans are not alone in needing to be aware of the levels of iron during pregnancy. Even red meat eaters have a hard time getting enough from their diets while expecting.

One simple way to get what you need is to take iron supplements, your doctor can recommend other than your prenatal vitamins after week 20 (or earlier, if events routine testing hardware store you are low) , It is a good idea to also food on the iron-rich foods

How Much :. About 27 mg

Eat Foods:

Why: Vitamin B12 partner with folic acid to help the proper fetal brain development; It is also important for the formation of red blood cells and to build the genetic materials. Deficiency has as well as increased risk for preterm delivery.

Although B12 deficiency is rare, vegetarians and especially vegans often do not get enough of this vitamin, because it is only found in foods of animal origin. Ask your doctor if you need more than what's provided in your prenatal vitamins; he could recommend additional B12 - and make sure you do not get too many good things

How Much :. 2.6 mcg per day

Eat Foods:

Why: This important vitamin plays a role in building and maintaining healthy teeth and bones. Severe deficiency has been associated with complications including congenital rickets (a condition that causes bones to become soft and weak, which led to poor growth and skeletal deformities) and fractures in newborns.

The best food sources of vitamin D are milk and fish. If it is not a part of your diet, a few minutes of sun each day helps the body produce vitamin D - although it can be difficult, especially if you have darker skin, live in a climate that is less bright, do not get outside much or wear sunscreen.

You can get some vitamin D from fortified soy milk, bread, cereal and OJ, but usually not enough. Fortunately, you can get what you need from a supplement. So ask your doctor about testing and prescribe vitamin D supplements are necessary

RELATED :.

There are many reasons you can have a healthy pregnancy and baby, as long as you:

Given all the hormonal changes, many expecting mothers find that their taste in food is a little changed or even much in pregnancy , And, often for meat.

If youfeel okay about making an exception to the meat during pregnancy, it's fine; You can get back to being vegetarian or vegan if you want after the arrival of the baby. You may also want to consider just add fish, eggs and dairy to your diet, if you do not eat their own; Again, it is not necessary.

If not, focus on eating favorite meat substitute protein-packed, which can help calm cravings.

You can stick to a vegetarian or vegan diet if you're breastfeeding. But if your diet may be lacking some essential vitamins and minerals (B12, zinc or calcium, if you're vegetarian or vegan) - and especially if your baby has a health problem or was born prematurely - the doctor may recommend an additional supplement for your baby.

What to Expect from the editorial team and author of What to Expect When You're Expecting. health information on this site is based on the medical journal peer-reviewed and highly respected health organizations and institutions including (American College of Obstetricians and Gynecologists), (Center for Disease Control and Prevention) and (American Academy of Pediatrics), as well as what is hoped the book by Heidi Murkoff.

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contents of health education on what to Expect is to be up-to-date and in accordance with the latest information based on medical evidence and accepted medical guidelines, including recent medical What to Expect books by Heidi Murkoff. this site for trustworthy health information. educational content is not medical advice or diagnostic. Use of this site is subject to our and. © 2020 Everyday Health, Inc.

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