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Are your relatives and spouses concerned 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?
Well, if you are going to change or already are eating a vegan diet during pregnancy, we will help you solve your meals and advise so food can provide the kind of nutrients. Just read this post.
What is a Vegan Pregnancy Diet?
We everyone knows vegetarians are people who do not eat poultry, fish, eggs, fish, etc. vegans are vegetarians, but so do not use or eat animal products and their derivatives such as milk, eggs, honey, wool, leather or even cosmetics.
The idea of being a vegan is because of their care and love for animals. Just for example, if we drink cow's milk, what would a calf get? He does not get enough milk to fill the belly. And this is the reason people adopt veganism, to save animals from being extinct. [1]
How to get essential nutrients during pregnancy From a vegan Diet?Sponsored
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 collard greens - 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 than most other elements in one way or the other way are rich in protein.
Here is your quick daily plan to meet the protein requirement:
Breakfast
- 1 cup of oatmeal
- a bagel half
- 1 cup of soy milk
Lunch
- 1 cup of vegetables the baked beans
- two slices of wholemeal bread
Supper
- 1 cup rice
- 2 tablespoons 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 up to conceive for her 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, breads:
- include nine or more servings
- 1/2 cup of cooked rice, cereal or pasta,
- 3 / 4-1 cup of your preferred ready-to-eat cereals
2. vegetables:
- Four or more servings
- serving = 1/2 cup cooked with salt or spices, or 1 cup of raw vegetables such as salad
3. Fruit:
- Four or more servings
- serving = 1/2 cup cooked a sugar / salt, 1 cup raw as 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 [walnut
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 child.
you have any experience to share for your specific vegan diet? Let us know
Enjoy your vegan diet pregnancy
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