Vegetarian Pregnancy: Eating Vegetarian During Pregnancy

Vegetarian Pregnancy:

Vegetarian Pregnancy: Vegetarian diet or Vegetarian Pregnancy diet does not contain meat and many women eat a Vegetarian Pregnancy diet due to their traditions, and some women consume it for other reasons as well. Since during pregnancy when the body needs nutrition most, you should include different types of vegetarian foods in your diet according to your physical needs.

In this article Made me perfect we will give you full information about Vegetarian Pregnancy: Eating Vegetarian During Pregnancy.

Is there sufficient nutrition in the vegetarian pregnancy diet?

Yes, it is possible to get adequate nutrition in a Vegetarian Pregnancy food. Your diet should include a variety of foods and even nutritionally fortified foods and supplements in your diet so that you get adequate nutrition every day. A pregnant woman should include fruits, legumes or pulses, non-dairy milk as well as supplements in her diet for nutrition.

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Nutrients and herbal foods required during pregnancy

Vegetarian Pregnancy:

Your body needs essential nutrition during pregnancy. Let us know what nutrition-rich foods they are;

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1. Protein (Vegetarian Pregnancy)

Protein intake is very important for the formation of cells and secretion of hormones in the body of an unborn child.

Why is it necessary

If you can eat dairy products, such as milk, yogurt, and eggs, then you can get protein and amino acids as per your requirement. Vegetarian people can take protein-rich vegetables and vitamin supplements.

How much should be taken in a day

  • About 75 grams

Protein-rich Vegetarian Pregnancy foods

During pregnancy, you can include the following protein-rich foods in the Vegetarian Pregnancy diet, let’s find out;

  • Chickpeas, green peas
  • Rajma, navy, black, and pinto beans or lentils
  • Quinoa
  • Oats
  • Buckwheat, Oatmeal, Wheat Grain
  • Whole-grain cereal and bread
  • Whole Wheat Pasta
  • Walnuts, pistachios, cashews, almonds, dates, Brazil nuts, and nut butter
  • Soy milk
  • Tofu and Miso

2. Calcium

With the help of calcium, bones of the body are formed and this also improves the function of the nervous system, heart, and muscles in the third trimester.

Why is it necessary

When there is a deficiency in the diet, the body naturally nourishes the baby with the mother’s bones, which can increase the risk of osteoporosis in the mother, so it is necessary to eat a calcium-rich diet during pregnancy.

How much should be taken in a day

  • 1000 mg

Calcium-rich Vegetarian Pregnancy foods

  • Milk, yogurt or yogurt, cheese
  • green vegetables
  • Soy milk
  • Tofu
  • Calcium Fortified Citrus Juice

3. Iron

Iron-rich foods are needed to make red blood cells in the blood, due to which the oxygen flow in the body.

Why is it necessary

During pregnancy, about 50% of the blood in the body is increased to support the development of the baby. Iron deficiency can also cause you to have anemia and weight loss at birth or premature delivery in some cases. If there is a deficiency of iron in both vegetarian and meat-eating women, they need to take a lot of iron-rich foods and or should take iron supplements.

How much should be taken in a day

  • 27 mg

Iron-rich vegetarian foods

  • 27 mg

Iron-rich vegetarian foods

Why is it necessary

Vitamin B12 ′ deficiency can increase the risk of disorder and preterm labor in the neural tube. Since ‘B12’ is found more in non-vegetarian foods and it is deficient in vegetarian foods, there is a very high risk of ‘B12’ deficiency especially in vegetarian people. Vitamin ‘B12’ stays with folic acid and is also a good nutrient, so doctors often recommend pregnant women to take its supplements.

How much should be taken in a day

  • 2.6 micrograms

Vitamin B12-Rich Foods

Vitamin B12 Fortified Serials, Soy Milk, and Meat Substitutes

Nutritional yeast

5. Vitamin D

Vitamin D is necessary to absorb calcium in the body.

Why is it necessary

Vitamin D deficiency can lead to some complications, such as cognitive problems. In these problems, the bones of the child are not formed properly, they are weak and fracture can occur soon.

How much should be taken in a day

  • 5 micrograms

Vitamin D-rich vegetarian foods

  • Vitamin d supplements
  • Milk
  • Sun rays

6. Zinc (Vegetarian Pregnancy)

Zinc is very important for the DNA in the child’s body.

Why is it necessary

This helps in the replication of DNA and the formation of cells during pregnancy. It helps in the growth and normal development of tissue in the child’s body. During pregnancy, zinc is mixed with vitamins because at this time zinc-rich foods do not properly absorb minerals in the body of women.

How much should be taken in a day

  • 11 mg

Zinc-rich foods

  • Sprouted Grains and Seeds
  • Legumes or lentils

7. Iodine

During pregnancy, iodine is very important for the child’s brain and nervous system.

Why is it necessary

It helps in controlling the function and metabolic rate of the thyroid gland. Iodine deficiency can lead to premature delivery, miscarriage, or the birth of a dead child.

How much should be taken in a day

  • 220 micrograms

Iodized Vegetarian Foods

  • potato
  • Milk
  • Navy beans
  • Iodized salt

Different types of essential Vegetarian Pregnancy foods

For the development of the baby during pregnancy, you should consume nutritious foods in the diet. Pregnant women can include the following foods in their diet, let us know;

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1. Vegetables (Vegetarian Pregnancy)

A pregnant woman needs to take 4 or more servings of vegetables in her diet. Every serving of this should include a cup of cooked or raw vegetables which also includes 1 green vegetable.

2. Fruit

You can also take fruits like this or sometimes by cooking them. u can take 4 or more servings of this daily which should contain 1/2 cup of cooked fresh fruit. You can take 1/4 cup dry fruit, 3/4 cup fruit juice, and one piece of fruit.

3. Whole Grains, Bread, Serial

You can take 9 servings of this daily. You can also add 1/2 cup of cooked rice or other serials to one serving of it during your diet, and you can also add 3/4 or 1 cup fortified serial to it.

4. Nuts, Seeds, and Wheat Germs

Only 1 or 2 servings a day is sufficient. Each of its servings consists of 2 tablespoons of seeds or nuts, 2 tablespoons of wheat germ, and 2 tablespoons of nut butter.

5. Legumes or lentils, soy products, milk without dairy

You should eat it 5-6 times a day to get a good amount of protein. One serving of this should contain 1/2 cup of cooked beans or lentils, tofu, 225 grams of fortified soy or other non-dairy milk, and 85 grams of meat.

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