When you are pregnant and vegetarian, it is important to pay attention to your diet. Care must be taken to provide the baby with all the elements he needs to develop properly and in good health. Many foods are devoid of meat or fish that can make up for iron deficiency or certain vitamins. It is quite possible to stay vegetarian while being pregnant. If we follow these tips! The most important thing is to make sure that you provide for your body and those of your baby. Let’s go !
Oils and seeds
First of all, when you are pregnant and vegetarian, it is important to consume oils and seeds. Why is that ? Simply because the oils and seeds are foods with a very high concentration of nutrients. You can not eat salmon for example or sardines and tuna. It is better to eat foods containing fatty acids beneficial to your health and that of your baby.
So you should eat seeds like flaxseeds for example. In addition, some foods are excellent for health and rich in fatty acids such as nuts, rapeseed oil and hemp oil. Integrate them into your daily diet in the form that suits you best. The most important thing is to make sure you get all the nutrients you need in your diet. There is also a need to focus on some elements. Indeed, during pregnancy, your needs change for your baby.
Say yes to vitamin B12 when you are pregnant and vegetarian
When you are pregnant and vegetarian, it is also important to be careful to consume vitamin B12 regularly. Vitamin B12 unfortunately can not be found in plants. In eggs and dairy products it is only slightly present. It is therefore important for pregnant women who do not eat meat or fish to add vitamin B12 capsules to their diet. These dietary supplements will allow them to support themselves and their future child while respecting your dietary restrictions.
Consume liquid foods
When you’re pregnant and vegetarian, it can be ingenious to eat liquid foods. Why ? Well simply because when you’re pregnant, you can tend to suffer from nausea and aversion to the idea of food. To fight against this, nothing like preferring to consume liquid foods such as soups and smoothies. You can do good while making you happy and without triggering nausea! Top, no? Mix foods that appeal to you and are rich in the elements you need to live well in your pregnancy, such as bananas or lentils, rich in iron and protein.
A hot or cold soup, a smoothie made with your favorite fruits, nothing more simple to realize and it is ideal when one is pregnant and vegetarian. It is indeed important for you to keep balanced food intake, especially in fruits and vegetables rich in vitamins and minerals. The nausea and dislikes felt during pregnancy should be controlled so that you do not find yourself in a state of malnutrition that could harm your health and that of your child.
Consume more calcium
When you are pregnant and vegetarian, consuming more calcium on a regular basis can be a good idea. Indeed, calcium is used to strengthen our bones. It also promotes growth and healthy development of the fetus. Foods like green vegetables are an excellent source of calcium. You can add some to your daily diet. Why not make a green smoothie once in a while, for example?
In the second trimester, it becomes extremely important for you to consume calcium on a regular basis. Indeed, this is the period during which the skeleton of your baby is in full development. It is therefore to consume calcium to promote the growth of its bones. If you eat dairy products, give it a go. But do not forget to avoid soft cheeses for the duration of your pregnancy. You can however eat hard cheese and milk and other milk products.
A diet rich in iron
When you are pregnant and vegetarian, it is extremely important to pay attention to your iron intake. Pregnant women often suffer from anemia, even when they consume red meat (iron-rich food). Vegetarian women are actually more prone to this worry. It is therefore for them to fill this iron deficiency by consuming plants particularly rich in iron.
The foods that contain the most are lentils, green leafy vegetables, dried fruits, beans and cashews, for example. However, it must be remembered that it is thanks to vitamin C that iron can be properly absorbed and assimilated by our body. So always add a few foods containing vitamin C to your diet. It will do you the greatest good. Oranges, lemon or peppers: foods rich in vitamin C are many and delicious!
And you, do you have tips to share for pregnant vegetarian women?