1. Is it good for pregnant women to be vegetarian?
This is the problem of many women when following a vegetarian diet during pregnancy. Because at this stage, pregnant mothers need to be sure to provide adequate nutrients for the mother and baby to develop together in a healthy way.
According to expert studies, pregnant women can still be vegetarian. Moreover, a vegetarian diet helps both mother and baby grow very healthy and smart. There are many possible explanations for this.
Vegetarian menu for pregnant women ensures to provide an adequate amount of nutrition for both mother and baby. Vegetarian dishes bring healthy nutrients to the pregnant mother’s body. In addition, they can also prevent many diseases. Helps eliminate toxic substances in the body to the outside, without affecting the baby. Moreover, vegetarian pregnant mothers regain their great shape after giving birth.
However, if you do not eat a vegetarian diet properly and supplement with adequate nutrients, pregnant women will fall into a nutritional deficiency, not ensuring the complete development of the baby. But these disadvantages can be easily overcome.
2. Vegetarian menu full of nutrition for pregnant women
Building a vegetarian menu for pregnant women is not easy, but it is not too difficult. You just need to strictly follow the nutritional guidelines below. Along with that, the preferences and suitability of foods for women during pregnancy, you also need to pay attention.
Follow the general principles of nutrition for all pregnant women.
Make sure to get enough iron, calcium, folic acid, essential fatty acids like DHA, zinc, protein, vitamin B12 and calories.
Follow a standard vegetarian diet for pregnant women.
You can refer to the menu as follows: Every day eat enough 6-11 servings of bread, cereals, rice and pasta; 4-5 servings of vegetables; over 4 servings of fruit; 8 servings of milk; 3-4 servings of beans; 2 servings of omega-3 fatty acids to provide DHA; Take iron and vitamin B12 supplements as prescribed by your doctor.
Eat foods high in calcium.
Like cheese, milk, yogurt; soy milk, legumes and bean products; dark green leafy vegetables, spinach; figs; sunflower seeds, sesame seeds; Orange juice; Broccoli, cereals, seaweed… Daily to tolerate 1,000 mg of calcium and 400 IU of vitamin D. In addition, pregnant women can supplement vitamin D through early sun exposure for about 30 minutes/day, from 7 – 8 a.m. Calcium supplementation is essential for both mother and baby during pregnancy. Because this is the basic mineral for the formation of bones and teeth in babies.
Get more iron from vegetables.
In addition to taking iron tablets as prescribed by the doctor, pregnant women can provide the body and fetus with iron sources available in vegetables and fruits; cereals such as fruit, cornmeal, apricots, chickpeas, black beans, amaranth, broccoli, raisins; cereals, iron-fortified bread, whole-grain rice; Beans and bean products such as tofu, soy milk, etc. At the same time, to better absorb iron, it is advisable to use foods rich in vitamin C such as red peppers, strawberries, oranges, tangerines, pomegranates, and tomatoes. … To ensure adequate intake of about 50 mg of iron per day. Helps prevent anemia, which is very common in vegetarian pregnant women.
Provide enough folic acid for the baby.
Fortunately, there are many vegetables and fruits that are rich in folic acid. It helps to develop the fetal nervous system, avoid neural tube defects such as spina bifida, brain herniation… for the baby. Vegetarian women can supplement their diet during pregnancy with foods rich in folic acid such as: green vegetables, peas, green beans, soybean meal, oranges, bananas, corn kernels, coconut, cotton broccoli, spinach, nuts…
Choose foods that are rich in essential fatty acids for your baby’s brain development, like omega-3.
These fatty acids are commonly found in fish. However, because fish is not on the vegetarian menu of pregnant women. You can choose to supplement with fatty acids and omega-3 through the right foods. Like algae, canola oil, green vegetables, flaxseed oil, walnuts, tofu… Flaxseed and flaxseed oil are considered plant sources of omega-3.
Zinc is essential in the vegetarian menu of pregnant women.
Zinc is one of the important micronutrients that directly affect the development of the fetus. Zinc deficiency in pregnant women can be the cause of many types of fetal malformations such as hydrocephalopathy, no brain… Meanwhile, zinc deficiency often arises in pregnant women who consume plant-based foods. , as vegetarian is the main. For pregnant women, each day needs about 20 mg of zinc. Pregnant women can supplement this micronutrient through zinc-rich foods, including vitamins A, E, B6, magnesium such as green vegetables; red-yellow vegetables; fruits (water spinach, amaranth, watercress, carrots, tomatoes, pumpkins, bananas…).
Protein is the most essential nutrient for babies.
Normally, it is easy to add protein in meats, fish, and poultry. Protein supplemented by animal products is a premium protein. Herbal products give second-class protein because the amino acids they provide are not in the above group. However, because a vegetarian diet includes many types of plants, pregnant women and fetuses mainly absorb this type 2 protein. Therefore, pregnant women need to eat the main food together such as: Peas can be eaten with rice or corn; 1 handful of beans can be eaten with rice and corn salads… Protein-rich foods for vegetarian pregnant women include: Grains; dairy products; nuts and seeds; beans, peas and lentils, corn… Pay attention not to eat more than 2 servings of beans per day to prevent side effects. It is estimated that half a cup of beans can provide the mother with the same amount of energy as 84 grams of meat.
Pay attention to food safety when fasting.
To avoid infection, pregnant women need to avoid eating raw vegetables, fresh fruits, soft cheeses and unpasteurized milk. These are foods that easily lead to the risk of Listeria, E.coli and Salmonella infections that are harmful to the fetus. In addition, avoid using too much cheese and vegetarian bread, vegetarian meat… These dishes contain a lot of sodium and saturated fat, which is not good for the health of both mother and baby.
For vegetarianism to be truly meaningful and healthy, you must follow a vegetarian diet properly. Especially, it is necessary to strictly follow the principles of vegetarianism for pregnant women.
- Apply a healthy, proper vegetarian diet. It is necessary to supplement the necessary nutrients for the body. Absolutely avoid the lack of nutrients, stunting, weak mother.
- If you feel that your body is weak, lacking in nutrients, or showing strange symptoms, you must immediately stop fasting.
- Should combine vegetarianism with gentle exercise for pregnant women.
With the above sharing, Agri hopes that you will have a vegetarian menu for pregnant women that is reasonable and full of nutrients, ensuring the healthy development of the fetus!
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