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Pregnant vegetarian women are often concerned that they may not be consuming the essential nutrients that are required to maintain a healthy pregnancy and baby. While it is true that pregnant vegetarians need to be mindful of their diets, the same can be said for all pregnant women. Vegetarian women can certainly continue with their vegetarian diets but they will need to monitor their intake carefully. While pregnant, a vegetarian diet requires: * An extra 300 calories per day. A healthy pregnancy diet will provide all pregnant women, who are in a healthy weight range, an additional 300 calories daily. To maintain and develop a healthy baby, this is the added energy required. * Calcium is a vital nutrient required for the baby's growing bones. All pregnant women require 4 serves of calcium daily. Vegetarian women can obtain their calcium from dairy products such as cottage cheese, yogurt, milk, cheese, tofu, almonds, sesame seeds, almonds, dried fruits, broccoli, spinach, kale, whole grain cereals, and pulses. In addition to the calcium, Vitamin D is required by the body to properly utilize the calcium. Butters, milks, and dairy products that have been fortified with Vitamin D are great selections. * Protein can be found in dairy products, eggs, nuts, seeds, and legumes. Tofu, cottage cheese, milks, yogurts, cheeses, and tempeh are all excellent sources of protein. Pregnant vegetarian women need approximately 60-70 grams of protein daily. * Iron. Pregnant expecting mothers may have problems consuming enough iron. While some plants contain high levels of iron, the iron is not in a form that is as easily absorbed by the human body as the iron found in meat. Iron absorption is enhanced if consumed at the same time as vitamin C. Great plant sources of iron are spinach, other green vegetables, whole legumes and pulses, and dried fruit. If you're feelinhg listless or rundown, you may be anemic. Visit your doctor and ask to have your iron levels checked. Some practitioners recommend iron supplement for vegetarian women, but check with your doctor first before starting any supplements. * Vitamin B12 can be found in eggs, dairy, and yeast products. Vitamin B12 is an essential nutrient for the baby's developing tissues and cells. Many cereals and breads have been fortified with Vitamin B12. An excellent source can be yeast extract spread. Conclusion A vegetarian pregnancy diet needs to be well balanced and thought out to provide the essential nutritional requirements for a healthy pregnancy. Pregnant vegetarian women who are in doubt as to the quality of their diet should consult a nutritionist or their medical practitioner.
Article Source: http://www.articletap.com
Publisher and author Billy Baker provides a page of extra details on this subject for vegetarian pregnant mothers.
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