Are you pregnant and worrying that your vegetarian diet may not be nutritious enough for your baby? Are you thinking to turn to a non-vegetarian diet just for your baby’s overall health and development?
If you are not sure about the goodness of your vegetarian diet for pregnancy, worry not help is here. Read on to know about the must-have food items you should include in your vegetarian diet in pregnancy.
Points To Remember For A Vegetarian Diet During Pregnancy:
When you are pregnant, your baby needs a healthy and wholesome diet for proper growth and development. Here are a few ways that will help you prepare a healthy vegetarian diet plan during pregnancy:
1. Speak To Your Doctor:
When you next visit your doctor, make sure you talk about your diet preference. If you have been eating healthy throughout, your doctor will not have a problem with a vegetarian diet. Your doctor may suggest including eggs in your diet, if your health demands. In case you do not choose to
[ Read: Foods To Avoid During Pregnancy ]
2. Regulate Your Calorie Intake:
If you have been eating healthy, you may not need any additional calories for the first three months of your pregnancy. Your goal should be to eat a varied diet that will allow you to incorporate the goodness of a range of foods. The idea is not to eat more but to eat well.
[ Read: Calories Required In Pregnancy ]
3. Take Vitamin Supplements If Recommended By Your Doctor:
You may need additional health supplements if you do not have a non vegetarian diet. Your doctor may recommend a vitamin B12 supplement. As an alternative to supplements, you can also have foods or non-dairy drinks that are fortified with vitamin B12. Make sure you check with your doctor before consuming it.
4. Ensure Your Diet Is Rich In Vitamins And Minerals:
You have to eat healthy each day during your pregnancy. You can have a healthy diet by including foods that are rich in calcium, protein, iron, vitamin C and folic acid.
5. Increase Calorie Intake During Your Second And Third Trimester:
Once you enter your second trimester, you will need to increase your calorie intake. Speak to your doctor to know how much additional calorie you would need every day.
[ Read: Fruits To Eat During Pregnancy ]
Must-Haves For Vegetarians:
- For Calcium: Include foods like almond butter, dark green leafy vegetables, broccoli, spinach, tofu, milk, non-dairy milk (if you do not drink milk from animals), sunflower seeds, and beans.
- For Protein: Include foods like beans, legumes, nuts, seeds, soy products, and whole grain products.
- For Iron: Have foods like whole grains, nuts, legumes, seeds, dried fruits, and dark green vegetables.
- For Vitamin C: Consume foods like tomatoes, cauliflower, Brussels sprouts, green peppers, broccoli, berries, melons, and citrus fruits.
- For Folic Acid: Include foods like leafy green vegetables, legumes, fortified grain products and cereals.
- For Vitamin A: Have foods like carrots, sweet potatoes, cantaloupes, green leafy vegetables, and squash. A good way to include lots of vitamin A in your diet is to have foods that are orange, yellow or red in color.
- For Zinc: Eat foods like legumes, nuts, cereals, whole grains. You should also try to have acidic foods along with these to help your body absorb the zinc content better. Your doctor may recommend a prenatal vitamin for you that will contain zinc.
- For Omega 3 And 6: Consume foods like walnuts, flax seeds, and flaxseed oil. For Omega 6 make sure you include foods like seeds, grains, nuts, vegetable oils, green leafy vegetables, and legumes.
- For Fiber: Have a lot of fruits, vegetables and whole grains.
[ Read: Importance Of Folic Acid In Pregnancy ]
Try to incorporate as many fresh fruits and vegetables as you can in your diet each day. Incorporate legumes and nuts in your daily meals. As long as you are eating healthy, and your doctor is happy with your health and your baby’s progress, know that all is good.
Did you follow any particular tips for healthy vegetarian diet during pregnancy? Do share your tips and advice here.
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