Difference between revisions of "Eat a Balanced Vegetarian Diet While Pregnant"

Many women who are vegetarians wonder whether their diet provides enough nutrients to sustain a healthy pregnancy. Although vegetarian diets are often lower in nutrients essential to having a healthy baby, careful planning and prenatal supplements can help vegetarians maintain a well-balanced diet throughout pregnancy. By consulting a medical professional, following daily recommendations for certain vitamins and nutrients, and increasing calorie intake, you can enjoy a vegetarian diet that is balanced and healthy and can help provide appropriate nutrition for you and your unborn baby.<ref name="rf1">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446</ref>

[[Category: Vegetarian Health]]

#Consult your doctor about continuing your vegetarian diet. If you discover that you are pregnant, speak with your doctor about whether or not it’s safe to continue your vegetarian diet. You and your baby can get plenty of nutrition from a vegetarian diet, but your doctor may have special suggestions on getting the right balance of nutrients from your food choices.<ref name="rf2">http://my.clevelandclinic.org/health/diseases_conditions/hic_Am_I_Pregnant/hic_Good_Nutrition_During_Pregnancy_for_You_and_Your_Baby/hic_Nutrition_During_Pregnancy_for_Vegetarians</ref>

#*If you are a pescatarian, or eat fish on occasion, you may need to limit the types of fish you eat.<ref name="rf3">http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm393070.htm</ref> For instance, you'll need to avoid the big, predatory fish like tuna and mackerel. The smaller the fish, the less mercury it will have, so choose fish like sardines and anchovies.<ref name="rf4">https://www.nrdc.org/stories/mercury-guide</ref>

#*Also avoid soft cheeses like brie and blue cheese, as these are made from unpasteurized milk. A soft cheese made with pasteurized milk is safe. Also, do not drink "raw" milk, which is milk that is not pasteurized.<ref name="rf5"> http://americanpregnancy.org/pregnancy-health/foods-to-avoid-during-pregnancy/</ref>

#*Vegetarian women may lack important vitamins and minerals such as calcium, iron, Vitamin B12, and essential fatty acids. This deficit can become more acute if you are a pregnant vegetarian. A registered dietician may help you develop an eating plan that ensures you and your baby get sufficient nutrients.<ref name="rf6"> http://www.midwife.org/ACNM/files/ccLibraryFiles/Filename/000000000668/Staying%20Healthy%20on%20a%20Vegetarian%20Diet.pdf</ref>

#*In addition to your regular calorie intake, you will need to factor in extra calories for sustaining your pregnancy. The first trimester you will not require extra calories. The second trimester you will need about 340 extra calories per day. The third trimester you need about 450 extra calories/day.<ref name="rf7">http://www.eatright.org/resource/health/pregnancy/prenatal-wellness/healthy-weight-during-pregnancy</ref>

#*Choose healthy and nutrient-dense foods such as: proteins, including nuts; iron-rich foods, like dark green leafy vegetables; and dairy products, like yogurt or cheese for calcium.<ref name="rf8"> http://americanpregnancy.org/pregnancy-health/diet-during-pregnancy/</ref>

#Eat plenty of fruits and vegetables. As a vegetarian, fruits and vegetables are likely the cornerstone of your diet. Fruits and vegetables contain many important nutrients for you and your baby including Vitamin C and folic acid.<ref name="rf9">http://americanpregnancy.org/pregnancy-health/diet-during-pregnancy/</ref>

#*Get at least two to four servings of fruit and four or more servings of vegetables daily.<ref name="rf8" />

#*Eat vegetables such as broccoli, kale, sweet potatoes, and spinach to help you get iron, calcium, and Vitamin C.<ref name="rf10">http://www.midwife.org/ACNM/files/ccLibraryFiles/Filename/000000000668/Staying%20Healthy%20on%20a%20Vegetarian%20Diet.pdf</ref>

#*Eat fruits such as oranges and strawberries for Vitamin C. Prunes and dried apricots are a good source of iron.<ref name="rf10" />

#*You also want to make sure you get Vitamin A in your diet from sources like carrots, beets, apricots, cantaloupe, or sweet potatoes.<ref name="rf2" />

#*Fruits and vegetables will supply you fiber, which can help keep you regular during pregnancy.<ref name="rf11"> http://americanpregnancy.org/pregnancy-health/constipation-during-pregnancy/</ref>

#*Make sure to not eat unwashed fruits or vegetables, which can expose you and your unborn baby to toxoplasmosis (as can cleaning out a cat litter box, so make sure someone else has that job).<ref name="rf12">http://americanpregnancy.org/pregnancy-health/foods-to-avoid-during-pregnancy/</ref>

#Consume breads and grains for energy. The primary source of energy for pregnant women is found in breads and grains. Getting enough breads and grains every day will help you keep up your energy and can also provide additional nutrients such as iron.<ref name="rf9" />

#*Eat six to 11 servings of breads and grains daily.<ref name="rf9" />

#*Choose breads and grains that are fortified with iron, Vitamin B, fiber and protein.<ref name="rf9" />

#*Make sure that at least half of your bread and grain consumption is from whole grains such as brown rice. Products that list whole grains, such as whole wheat flour, as their first ingredient are your best choice.<ref name="rf13">http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20046955</ref>

#*You can get your daily servings of breads and grains from foods such as brown or wild rice, whole grain cereals or pastas, and whole grain toast or English muffins.<ref name="rf13" />

#Eat protein to help your baby grow. Protein is an important nutrient for any pregnancy, especially during the second and third trimesters.<ref name="rf9" /> While traditional sources of protein such as meat are off limits for vegetarians, you can still get enough protein to sustain your pregnancy and growing baby.

#*You should get three to four servings of bean or soy products and an additional one to two servings of nuts and seeds for protein.<ref name="rf10" />

#*You can get protein from a wide variety of different foods including: nuts and nut butters such as almonds or peanut butter, soy products, tofu, quinoa, or legumes like lima beans.<ref name="rf2" />

#*If you eat eggs, they are an excellent source of protein.<ref name="rf2" />

#*If you are a pescatarian, be careful when consuming seafood or fish. Limit your cooked fish intake to 8 – 12 oz. per week and your canned intake to 6 oz. per week.<ref name="rf3" /> Avoid tuna steaks, swordfish, mackerel, shark or any other fish with high mercury levels.<ref name="rf3" /> If you eat sushi, ease up on the kind with raw fish, especially tuna.

#Ingest dairy for building strong bones and muscles. Calcium is essential for sustaining a pregnancy and helping your baby grow. Eating foods such as cheese, yogurt, and even ice cream can help ensure you get the recommended servings of dairy for a healthy pregnancy.<ref name="rf9" />

#*You need at least four servings of calcium-rich foods per day.<ref name="rf9" /> Combining calcium-rich foods with those rich in Vitamin D will help your body absorb calcium best.<ref name="rf2" />

#*You can get calcium from a wide range of foods including dairy products like cheese, milk, or yogurt; leafy green vegetables such as spinach; dried beans or peas; and tofu.<ref name="rf2" />

#*Sources of Vitamin D are fortified milk and eggs, if you eat them.<ref name="rf2" />

#Get enough folic acid. Make sure to eat foods that are high in folic acid. Deficiencies in this nutrient can cause neural tube defects such as spina bifida and anencephaly.<ref name="rf14">http://kidshealth.org/parent/pregnancy_center/your_pregnancy/preg_folic_acid.html</ref>

#*You can get folic acid from foods such as dark leafy-green vegetables and legumes including lima beans, black beans, and chickpeas.<ref name="rf2" />

#*You should drink around 13 cups (3 liters) of water a day to stay hydrated and sustain your pregnancy.<ref name="rf15">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2</ref>

#*You may consume coffee or caffeinated teas and soft drinks in limited quantities. The recommended level of caffeine that is safe is equal to less than 3 cups (750 ml) of coffee.<ref name="rf16">http://www.llli.org/faq/caffeine.html</ref> Consult with your doctor to make sure it’s safe to consume any of these beverages.

#*You might want to avoid any foods that can cause digestive issues for you or your unborn baby, including spicy foods, eggs, wheat, corn, or peanuts.<ref name="rf17">http://kidshealth.org/parent/growth/feeding/breastfeed_eating.html</ref>  

#*You may recognize foods that cause digestive issues for you because you feel unwell, have bloating or gas, indigestion, and heartburn after eating certain foods.<ref name="rf18">http://pregnancy.familyeducation.com/signs-and-symptoms/digestive-problems/57280.html</ref>

#*You may recognize foods that cause digestive issues for your unborn baby because it may react to certain foods with increased activity in your stomach.<ref name="rf19">https://www.allergyuk.org/causes-and-risks-of-allergy/allergies-and-the-unborn-child</ref>

#*There is plenty of evidence about the risk of alcohol consumption for pregnant women, so consider avoiding alcohol altogether while you’re pregnant.<ref name="rf20">http://www.llli.org/faq/alcohol.html</ref>

#*Tobacco use can put unborn child at risk for conditions such as low-birth weight and respiratory diseases.<ref name="rf21">http://www.lalecheleague.org/llleaderweb/lv/lvaugsep04p75.html</ref>

#*If you smoke while pregnant, speak to your doctor about possible treatment options to help you quit and keep yourself and baby  healthy.<ref name="rf21" />