5 important tips vegetarian diet to keep safe while

5 important tips vegetarian diet to keep safe while -

pregnancy

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Are Pregnant and worrying that your vegetarian diet may not be enough nutritious for your child? Are you thinking of having a professional non-vegetarian diet for the baby's overall health and development?

are your in-laws and husband worried that a vegan diet can not provide enough nutrients? You are not sure the food you choose to have a balanced vegan diet? There are foods to avoid during pregnancy vegan diet? It would be my baby getting enough nutrients on a vegan diet?

If you are not sure of the goodness of your vegetarian diet for pregnancy, do not worry help is here. Read on to know the must-have foods you should include in your vegetarian diet pregnancy.

Well, if you are going to change or already are eating a vegan diet during pregnancy, we will help you solve your meals and will advise you on what foods can provide you with that kind of nutrients. Just read this post.

What is a vegan pregnancy diet?

We all know that vegetarians are people who do not eat poultry, fish, eggs, fish, etc. vegans are vegetarians, but they also do not eat or use animal products and their derivatives such as milk, eggs, honey, wool, leather or even cosmetics.

How to get essential nutrients during pregnancy from a vegan diet?

If your concern is how and what kind of food will provide your with iron, protein and other nutrients during pregnancy, just relax. we have listed the nutritional needs of the vegan diet during pregnancy and what different types of food you could try. [2]

1. Calcium and vitamin D:

For the development of bones and the child's teeth, calcium and vitamin D both are essential. In one of the studies, it was realized that a woman instead of increasing its calcium intake should work on calcium absorption capacity and the reduction of losses of calcium.

In general, women who are under 18 years old need 1,300 milligrams and women over 18; It is recommended that a daily intake of 1000 milligrams. However, a pregnant woman needs to have eight or more servings of calcium-rich foods.

The same is the case of vitamin D. If you are getting adequate exposure to the sun, you will not need vitamin D supplements. Otherwise, 15 micrograms of vitamin D is recommended for a pregnant woman. Be sure to consult your gynecologist before starting vitamin D supplements, as there have been cases where high doses of vitamin D have certain risk factors for pregnant women

foods rich in calcium and vitamin D :.

You can include the following food products, such as a calcium and vitamin supplements:

Soy and Rice Milk - Rich in calcium and vitamin D
Blackstrap Molasses - Rich in calcium
Cooked Green Cabbage - Rich in calcium
Tofu - rich in calcium and vitamin D
Tahini - rich in calcium
Almonds - rich in calcium
Cooked Kale - rich in calcium
Orange Juice calcium-rich

2. protein:

Getting enough protein is not in doubt at all in a vegan diet, as vegan food is rich in protein. Are you aware that every quarter protein intake should actually increase? So if you're in the second quarter, it is necessary to increase the protein intake of 25 grams per day in the third quarter, an increase of 71 grams of protein is needed.

Of all the vegan foods, with the exception of sugar, alcohol and fat most of the other elements in one way or the other way are rich protein.

Here fast is your daily plan to meet protein needs:

Breakfast

1 cup of oatmeal
A bagel media
1 cup of soy milk

dining

1 cup of vegetables to baked beans
Two slices of wholemeal bread

Supper

1 cup rice
2 tablespoons of almonds
5 oz tofu
1 cup broccoli

Snacks

Crackers
Peanut Butter

You can vary the menu according to your liking to avoid the mundane flavor.

3. Iron:

Iron deficiency is very common in a pregnant woman. Therefore, all women should be more careful and take extra efforts to ensure that they are taking adequate amounts of iron. iron-rich diets along with iron supplements may be essential if you are deficient in iron.

Please be careful not to take iron supplements with calcium supplements, as it reduces the absorption of iron in the body. You can take iron supplements between meals, as it maximizes the absorption of iron and would be beneficial for you and your child

Foods that are rich in iron for the vegan diet for pregnancy are :.

Soybeans
Lentils
molasses
kidney beans
Ceci
Black-eyed peas
chard
tempeh
blacks beans
prune juice
beet greens
Tahini
Peas
Bulghur
Bok choy
Raisins
Watermelon
Millet

4. Vitamin B12:

It is recommended to have an adequate amount of vitamin B12 for a pregnant woman. It helps in providing nourishment to the fetus. However, foods on a vegan diet, which are rich in vitamin B12, are somewhat 'limited, so do not offer much choice if you do not like them. Here is the list of foods rich in vitamin B12:

T6635 Red Star nutritional yeast also known as Vegetarian Support Formula
fortified soy milk

[Read: the nutritional foods to eat during pregnancy ]

5. folate:

folate is a very important nutrient because studies have shown a link in children with birth defects whose mothers lack of folic acid in their diet. The link shows a connection with a birth defect [neural tube defect] when levels of folate mother are low.

Folate is essential from day think of a child's schedule, once until conceive for his brain development. The recommended daily dose of folic acid is 400 micrograms for a pregnant woman

For a vegan mother, the following foods are rich in folic acid :.

Bread
Pasta
dried beans
cold cereal
Orange Juice
vegetables leafy

6. iodine:

iodine is another important nutrient, to be taken from a pregnant woman to avoid any physical malformation in your child. Usually the salt we use is sufficient to satisfy that requirement, but always make sure to have iodized salt

your daily diet :.

Here's a quick vegan pregnancy diet plan, which can be handy for you to decide on what to eat: [3]

1. Whole grains, cereals, bread:

include nine or more servings
1/2 cup of cooked rice, cereal or pasta,
3 / 4-1 cup of your favorite ready-to-eat cereals

2. vegetables:

Four or more servings
serving = 1/2 cup cooked with salt or spices or 1 cup raw vegetables as a salad

3. Fruit:

Four or more servings
serving = 1/2 cup cooked with sugar / salt, 1 cup raw as a fruit salad

4. legumes, soy products, non-dairy milks:

5-6 servings
8 ounces fortified soymilk or other nondairy milk
Serving = 1/2 cup cooked beans vegetables, tofu, tempeh or

5. Nuts, seeds, wheat germ :

1:00 to 2:00 portions
serving = 2 tablespoons of nuts or dried or roasted seeds
Two tablespoons of wheat germ, two tablespoons of butter

sure to keep the rotation of foods from your daily diet so that you do not get bored of one, and also ensures that you are getting all the vital nutrients for you and your baby.

you have any experience to share for your specific vegan diet? Let us know

Enjoy your vegan diet pregnancy

Points to remember for a vegetarian diet during pregnancy: ..

When you I am pregnant, your baby needs a healthy diet and healthy for proper growth and development. Here are some ways that will help you prepare a healthy vegetarian diet plan during pregnancy:

1. Talk to your doctor:

The next once you visit your doctor, make sure you talk to your diet preference. If you have been eating healthy throughout, the doctor will not have a problem with a vegetarian diet. Your doctor may suggest including eggs in your diet if your health needs. In case you do not choose to do so, the doctor will then recommend some other alternatives that may work for you

. [Read: foods to avoid during pregnancy ]

2. Adjust the intake of calories:

If you have been eating healthy, you may not need any extra calories for the first three months of pregnancy. Your goal should be to eat a varied diet that will allow you to incorporate the goodness of a range of foods. . The idea is not to eat more, but to eat well

[Read:[1945035]] calories needed during pregnancy

3. Take vitamin supplements if recommended by your doctor :

may need additional health supplements if you do not have a non-vegetarian diet. Your doctor may recommend a vitamin B12 supplement. As an alternative to supplements, you can even have food or beverages not milk that are fortified with vitamin B12. Be sure to consult your doctor before consuming it.

4. Make sure that your diet is rich in vitamins and minerals:

You have to eat healthy every day during pregnancy. You can have a healthy diet, including foods that are rich in calcium, protein, iron, vitamin C and folic acid.

5. Increase your intake of calories during your second and third quarter:

Once you enter the second quarter, it is necessary to increase the 'calorie intake. Talk to your doctor to find out what extra calories you would need every day

[Read: fruit to eat during pregnancy ].

Must -Haves For vegetarians:

football: include foods like the almond butter, green leafy vegetables, broccoli, spinach, tofu, milk, non-dairy milk (if you do not drink milk from animals), sunflower seeds and beans

for proteins :. include foods such as beans, legumes, nuts, seeds, soy products and whole grain products

For Iron :. are foods like whole grains, nuts, legumes, seeds, dried fruits, and dark green vegetables

For vitamin C :. consume foods such as tomatoes, cauliflower, Brussels sprouts, green peppers, broccoli, berries, melons, citrus

For folic acid :. include foods like vegetables, legumes, grain products fortified cereals and leafy green

for vitamin A: are foods such as carrots, sweet potatoes , melons, leafy green vegetables, and squash. A good way to include plenty of vitamin A in the diet is to have foods that are orange, yellow or red

for zinc. Eating foods such as legumes, nuts, grains, whole grains. You should also try to have acidic foods along with these to help the body absorb the zinc content better. Your doctor may recommend a prenatal vitamin for you that will contain zinc

For omega 3 and 6 :. consume foods such as walnuts, flaxseed and flaxseed oil. Omega 6 be sure to include foods such as seeds, grains, nuts, vegetable oils, green leafy vegetables and legumes

For Fiber :. have lots of fruits, vegetables and whole grains

[Read: The importance of folic acid in pregnancy ].

Try to include as many fresh fruits and vegetables as you can in your diet each day. Stir in beans and nuts in your daily meals. As long as you are eating healthy, and the doctor is happy with your health and progress of your child, they know that everything is good.

Did it follow any particular advice for healthy vegetarian diet during pregnancy? Do not share your tips and tricks here

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