The Ideal Vegetarian Diet During Pregnancy

Many women wonder whether it is wise to continue with their vegetarian diet during pregnancy. However, it all depends on the sort of vegetarian you are and how you will access the minerals and nutrients your body needs during pregnancy. Generally, there are several sorts of vegetarians. These are lacto vegetarians, Lacto-Ovo vegetarians and even Vegans. Lacto Vegetarians do not eat eggs and daily products. On the other hand, Lacto-Ovo Vegetarians eat eggs but not daily products or meat. However, apart from Vegans not eating animal products, they do not wear any type of animal products, including fur or leather. Moreover, they do not eat any types of animal products or by-products such as honey and eggs.

Therefore, determining the category of vegetarian under which you fall will enable you to devise ways to access the foods you need easily.

Normally, Lacto vegetarians and Lacto-Ovo do not encounter much problems meeting their nutritional needs during pregnancy. However, the situation can be rather tricky to a vegan. You will require plenty of protein so that your baby can develop healthy brain, nervous system and other body organs. Animal products are a good source of protein. However, as a vegan, you might consider avoiding eating them. Nevertheless, as a vegan you will find many other sources where you can get your protein. Plants produce protein too and you will have the advantage that the protein though not complete is good enough for your health. Some of the sources you can get proteins during this time include nuts, pasta, cereals or legumes. However, to get all the necessary proteins you require, you need to eat an assortment of complementally proteins.

Apart from protein, your baby will need calcium to enable bones and teeth development during pregnancy. This means you will require an intake of about 1200 mg calcium at this time. Foods such as cheese and milk are a good source of calcium. However, these foods will not be of much value to you as a vegan. Nonetheless, by talking foods such as almonds, black beans and spinach, you will meet your protein needs easily.

Iron is also important during pregnancy. You will require about 30 mg of iron during this period and this might prove challenging to you. Plants only give you nonheme iron, which is quite sensitive to foods that reduce iron absorption in the body. Therefore, eat foods that enable you absorbing iron, such as vitamin C. Moreover, you should be particularly cautious of iron deficiency anemia at this moment. This medical condition is a common problem that affects both
vegetarian and non-vegetarian pregnant women globally.

Your doctors advice on how to meet your iron needs when you are expectant is important. This is because getting sufficient iron during pregnancy can be rather tricky to many women. Other foods you must consume are those that are rich in vitamins B-12. You will require eating about 2.6 mcg of vitamin C daily to remain healthy and enable your baby to develop well.