There are a lot of questions about vegetarianism as a whole, but when it is pregnant vegetarians questions are even more. Although many times the questions is well understood may be a little more to women who are pregnant when everyone wants to criticize their eating habits and lifestyle and the possible effects on her unborn child. Once again, the same is true, food of animal origin are not needed in the diet of a pregnant woman. Just as well get all their nutrients from a well-balanced vegetarian diet along with their prenatal supplements.
But we must not take that paragraph as the only evidence, read on to learn more about how safe vegetarian diet during pregnancy is both for the mother and the baby.
Protein - there is an increase in the protein needs for a pregnant woman, but the increase is only about 20%. For many women their regular diet with its reply to the whims of food are already responsible for the additional 20%, what really unnecessary to extra effort to provide this additional protein. What happens when this is that the extra protein is stored in the body as fat, and then they wonder why after having the baby;? the "weight of the baby" does not go away.
Calories - there is an increase or must be an increase in calories of about 300 calories into the last quarter. It can be easily met by adding elements of vegetarians such as whole grains, nuts, nut butters, fruit and vegetables, and is not so much food as it sounds.
Omega-3 fatty acids - are also essential during pregnancy, and many believe that it is the only place they can be obtained from fish. These fatty acids are essential for the growth and development of the brain of the baby in the womb and it can be found in flax seed, nuts, and soy products between other seeds of seeds and plants of plant oils.
Do calcium - learned that obtain four 8 oz glasses of milk per day? But the milk is not the only source of calcium out there. Good source of calcium for vegans include kale, broccoli, soy milk and rice, orange juice fortified and tofu processing calcium.
The levels of vitamin D, vitamin B12 is necessary for the absorption of calcium and without it, all the milk consumption in the world not get calcium. Four hours of sunlight each week is enough to create the amount of vitamin d you need to ensure your baby teeth and bones from obtaining a good start. You will find that many cereals, as well as soy and rice milk is fortified with vitamin d for those who are pregnant during the colder months when they are not getting enough sunlight.
Vitamin B12 - that this vitamin is mainly found in eggs and ovo - lacto vegetarians of dairy products need not worry of this vitamin. Although for vegan you'll want to eat foods that have been fortified with the vitamin as a substitute for meat, soy milk and cereals for breakfast.
Iron - there is an increase in the need of iron during pregnancy for both the formation of the blood of the baby and the increase in the volume of the mother's blood. Is quiet common for pregnant women to experience anemia, whether or not they are vegetarian. Along with ensuring that the diet is rich in foods that are rich in iron must also take her prenatal vitamins that will provide additional iron. You can find the iron in beans, green leafy vegetables, dried fruit, Bran Flakes and a variety of fruits and seeds.
Folate - this nutrient is especially important during the first weeks of pregnancy and a supplement of folic acid before conception is ideal. Purpose of folate is to avoid that the conditions in the fetus such as anencephaly or spina bifida. You will find that many products including bread baked are fortified with folic acid. Foods naturally rich in folate include leafy dark green, orange juice, broccoli, green beans and cauliflower vegetables.
Prenatal vitamins - there is no risk associated with taking prenatal vitamins standard but with a diet balanced and well planned specifically for pregnant women are not completely necessary.
During pregnancy it can still maintain his vegetarian diet as a question in fact is a healthier choice for the mother and the child. Once your meals planned correctly and are balanced to include the amount adequate food for all the food groups should have no problem to obtain the necessary nutrients for a healthy pregnancy and a healthy baby.
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