pregnancy food guide for vegetarians

Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and ...

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become pregnant vegetarian and can definitely be a healthy choice, but you need to make sure your diet is balanced and provides all the nutrients you and your baby need. We dietitian Emer Delaney explains how ...

After a vegetarian diet during pregnancy is very healthy, but it is important to get all the nutrients you and your baby's needs. As a vegetarian mothers-to-be, you really have to concentrate on getting enough of some important nutrients -. Protein, omega-3 fatty acids, iron, calcium, vitamin D, vitamin B12 and folate

Protein is essential for growth and development of muscles, tissues and cells of your baby. But there are plenty of high protein vegetarian options available, including lentils, beans and meat alternatives such as quorn and nuts. Depending on the type of vegetarian you are, you may be eating well-cooked eggs or milk, or not, or both. If you eat dairy Make sure you choose products that are made of. In spite of this, it is important to include foods rich in protein at every meal.

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beneficial fats found in foods such as oily fish, omega -3 enriched eggs and plant foods like soy, flax seeds, chia seeds and walnuts. During your pregnancy omega-3 fats are important for the development of your baby's brain, eyes and central nervous system. Recent studies also indicate that a high intake of omega-3 may reduce. The evidence shows that plant sources of omega-3 fatty acids may not say as rich as oily fish, so talk to your GP or health visitor if you are worried.

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Iron is another key nutrients you need to be aware and very important role in pregnancy. During pregnancy, your body produces more blood to help deliver nutrients through the placenta to your body. Following a vegan diet does not mean your iron intake to be compromised. sources of iron include dark green vegetables, legumes, cereals, eggs done well, dried fruits and whole grain breads. Vitamin C increases the absorption of iron, so it is a good idea to have a glass of orange juice (150ml), satsuma or orange with or after a meal.

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Calcium is very important for the development of bones, teeth and cells of your baby, so make sure your diet includes adequate calcium is key. If you eat dairy products, animal milk, cheese and yogurt are calcium foods handy - always check that the product is pasteurized. Otherwise, the vegetarian options are equally good - just make sure your plants are fortified milk with added calcium. Some non-animal milk such as rice and oat milk is naturally low in calcium. Pulse, set out, sesame seeds, tahini and dried fruit are good sources of calcium.

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Although the amount of calcium-rich foods you eat, if you have low levels of vitamin D, your body can not absorb the calcium you digest. Most of us live in the UK have low vitamin D levels as we get mostly from sunlight. We can get some of the food, but mostly found in meat, oily fish and eggs. All pregnant women, regardless of their dietary choices are advised to take to make sure they have enough vitamin D for their infants.

This vitamin, found naturally in animal foods, and is necessary for growth, development and repair. If you regularly include eggs or dairy, you may eat enough, however, if you avoid all animal products or eat eggs and dairy products are rarely very important to have a reliable source of B12. As a vegetarian, or you can obtain B12 from yeast extract, cereals, fortified soy products or B12 supplements.

Folate is found in vegetables, in particular leafy greens so long as you're eating balanced, vegetarian diet you should get folate in your diet. However, during pre-conception and during the first 12 weeks of pregnancy your need for folic larger. For this reason all the women who wish to conceive or in the first 12 weekspregnancy, whether vegetarian or not, it is advisable to supplement with.

When you're pregnant can feel like you are being bombarded with information from all sides, and sometimes you might just feel like a plate of beige for dinner, and do not need to feel bad about it. You may feel differently about the food at different times in your pregnancy, so you may be craving the green one month and disgusted by their next. But it can help to arm yourself with the knowledge of what fast food will make you get the nutrients you need.

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This article was last reviewed on June 10, 2019.

has an honors degree in Human Nutrition and Diet of the University of Ulster. He has worked as a dietitian in hospitals on the teachings of London and is now based in Chelsea.

All content on bbcgoodfood.com healthcare is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or other health professional. If you have any concerns about your general health, you should contact your local health care provider. See our website for more information.

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