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This diet is designed to ply vegetarian diet during pregnancy pdf the increased nutrients during pregnancy. Q: What do I need to know to ensure that I am eating nutritiously before and during my pregnancy, and while breast-feeding?
A: Pregnancy and breast-feeding are times when you want your nutrition to be the best it can be. Pregnant vegetarians and vegans have to pay special attention to getting enough protein, iron and especially vitamin B-12.
Pregnant vegetarians who include sources of all essential nutrients will have no problem maintaining a healthy diet during pregnancy. During pregnancy you can get all of the protein, carbohydrates, fats and essential fatty acids, and most of the calcium and vitamin D you need, by making sure you eat a healthy, well-planned, balanced diet that includes a variety of plant and fortified foods and plant oils. Pay special attention to adding up all the protein sources to make sure your vegetarian diet is providing the additional amount you need for your baby's growth. Add a prenatal vitamin that includes vitamin B-12 to cover that deficiency in plant-based diets.
During your pregnancy, depending on how restrictive your usual vegetarian diet is, you can consider adding more food selections to your diet. Calorie needs increase during pregnancy to provide energy and additional nutrients for you and the baby. The following table provides an easy summary and reference for the specific essential nutrients that pregnant vegetarians have to focus on and includes good food sources and the amounts you need daily during pregnancy. A daily mix of whole grains, cereals, fruits, vegetables, and protein sources will provide the nutrients a pregnant vegetarian or vegan woman needs. Speak to your doctor or midwife about the specific amount of calories you need during your pregnancy to figure out how many servings of each food group is best for you. Folic acid (vitamin B9) is needed for normal cell division and growth and normal blood cells. Calcium is needed for normal development of bones and teeth in your baby as well as for keeping your bones healthy.


Docosahexaenoic acid (DHA) is an essential fatty acid that is needed for brain and eye development of the baby and the placenta.
By the time many women realize they are pregnant, the baby is already exposed to nutritional deficiencies and toxins.
For information on how to boost nutritive consumption vegetarian diet chart during pregnancy pdf during pregnancy including weaning recipes see the. Vegetarians folic acid Pisces the Fishes Iodine Indiana pregnancy Vitamin D atomic number 26 food for thought safety and hygiene of the potpourri of food you should eat for optimum health during pregnancy. You’ll find it in green leafy vegetables, beans, and enriched products (some breads, pastas, and cereals), as well as in all common multiple vitamins. Here are five tips to help you plan ahead and meet your daily needs for protein and other key nutrients. You can get all the essential nutrients you need for a healthy outcome if you make sure that you include sources of the specific nutrients that are harder to get in a vegetarian diet.
This is because protein and iron are more challenging to get from plant foods alone and vitamin B-12 usually comes from animal sources. Prenatal vitamins also usually include zinc, vitamin D and calcium for women who cannot get the required amounts from their plant-based diets. Although folic acid is available in a number of plant foods, because of its importance in closure of the baby's spinal cord, vegetarians should include a folic acid supplement as recommended for everyone during pregnancy. In addition, like meat eaters, vegetarians and vegans have to eat more calories to gain enough weight during pregnancy as recommended by the Institute of Medicine (IOM). Choosing a variety of foods daily from this list will give you all you need, together with your iron and vitamin supplements.
This handy table is an example of a day's serving of foods for a 2000 calorie a day vegetarian diet plan. Add up your food and supplement sources to make sure you are getting enough of each to protect your baby and keep you healthy. Low levels during pregnancy cause anemia and failure of the spine to close over the baby's spinal cord (neural tube defects) causing neurologic problems in children.


Therefore, make a regular habit of eating a healthy, well-balanced diet to reduce the risks to your baby. Understanding the nutritional needs of all pregnant women, as well as the best plant sources of the essential nutrients, will help you plan a successful vegetarian diet.
You don't need additional calories during the first trimester but you will need about 340 more calories during the second trimester and 450 during the third.
Carbohydrates and fats, though not on the essential list, are included to provide a more complete handy reference.
It is arranged in practical food groupings to help make it easier for you to make food selections and get enough of the nutrients you need during your pregnancy. Ask your doctor or a nutritionist for help in making sure you are getting all the essential nutrients from your vegetarian diet before you get pregnant. To avoid mercury and other toxins that can harm your baby, many authorities also recommend avoiding tuna, shark, swordfish, king mackerel, and tilefish. If you choose, the best source of vitamin D is exposing your face, arms or legs to the sun for ten to fifteen minutes a day.
For additional help, you can look up the nutrient content of a serving of a specific food by typing it into the search box on the United States Department of Agriculture (USDA) National Nutrient Database website.
Choose small portions of beans, nuts, nut butters, quinoa, tofu, or soy milk at most meals.
Boost iron absorption by pairing them with foods rich in vitamin C including oranges and sweet peppers. It supports a healthy immune system, and sources include beans, zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds.



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