2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
Can we combine pregnancy and vegetarianism? Absolutely. To ensure baby's optimal development, however, the contents of your plate must be carefully chosen.
The nutritional needs of pregnant vegetarians are the same as those of non-vegetarians. For the he alth of the mother and that of the baby, particular attention must be paid to the consumption of 4 important nutrients: iron, folate, calcium and essential fatty acids. For more information on the general nutritional needs of pregnant women, see the article Eat better for you and your baby.
However, if certain foods are eliminated from your diet (meat, poultry, fish, eggs, dairy products), it may be more difficult to meet your needs and those of your baby. To help you balance your plate during pregnancy, follow the guide!
|Food Guide for Vegetarian Pregnant Women|
|Food Groups||Recommendations||Examples of a serving|
|Grain Products||6 servings||1 slice of bread, bagel, 125mL of pasta and rice|
|Legumes, nuts, egg and other high protein foods||7 servings||125 mL cooked legumes, tofu or tempeh, 60 mL walnuts (walnuts), 30 mL seeds (sunflower) or nut butter, 2 eggs, 30 g meat substitute|
|Vegetables||4 servings||125 mL cooked vegetables, 125 mL vegetable juice, 250 mL raw vegetables|
|Fruit||2 servings||125 mL of fruit juice, 1 medium-sized fresh fruit (apple, orange…), 2 small fresh fruits (kiwi, plum, clementine…), 2 dates or dried apricots|
|Fat||2 servings||1 c. (5 ml) flaxseed oil, 1 tbsp. (5 ml) canola oil, 1 tbsp. (5 ml) non-hydrogenated margarine|
Calcium and Vitamin D
calcium and vitamin D are essential for the he althy development of your baby's skeleton and teeth. If you do not consume dairy products, be sure to include at least 1 to 2 servings of soy beverages fortified with calcium and vitamin D each day. Calcium requirements for pregnant women are 1000 mg per day and those in vitamin D are 200 IU (5 Μg).
|Plant foods rich in calcium|
|250 ml fortified soy beverage||313mg|
|100 g canned salmon (with bone)||211mg|
|250 mg cabbagechinese||158mg|
|90 g of tofu made with calcium||315mg|
|60 mL almonds||70mg|
|125 mL fortified juice||150mg|
|500 mL raw broccoli or 250 mL cooked||72mg|
vitamin B12 is found mainly in foods of animal origin. If you do not consume dairy products, eggs or fish, it will be more difficult for you to meet your vitamin B12 needs. So be sure to eat at least 4 choices of foods rich in this vitamin. In some cases, it may be necessary to take a vitamin and mineral supplement containing vitamin B12. Vitamin B12 requirements for pregnant women are 2.6 mcg per day. Foods rich in vitamin B12 (4 servings/day): Dairy products, eggs, fortified foods (meat substitutes or fortified soy beverages).
The iron requirements increase considerably during pregnancy (27 mg per day) as does the risk of developing anemia, especially among vegetarians. Iron from plants is less well absorbed than iron from animal sources. For better absorption, combine these sources of iron with foods rich in vitamin C (citrus fruits, strawberries, melons, peppers,broccoli). An iron supplement (30 mg) may be recommended during the second and third trimesters. Consult your doctor about this.
omega-3s play an important role in the nervous and visual development of the fetus. Researchers have observed lower levels of omega-3s in the blood of newborn babies born to vegetarian mothers and in their breast milk. To ensure adequate omega-3 intake, eat fatty fish (mackerel, salmon, herring, sardines, tuna, trout) 2 to 3 times a week. Since mercury in some fish can affect the brain and nervous system, pregnant or nursing women or young children should take extra precautions. The following fish should only be eaten once a month: fresh tuna, shark, walleye, bass, muskellunge, pike and lake trout (lake trout).
Folic acid is an essential vitamin for the normal development of your baby's spine, brain and skull. Before and during pregnancy, it is important to take a daily folic acid supplement of 0.4mg to ensure that the body's needs are met.