Pregnancy and vegetarianism

June 30, 2011

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Every day adherents of this way of eating is growing. There are hundreds of opinions on this issue, both positive and negative. Let's look at how vegetarianism It affects the female body during pregnancy?

During this period, the needs of the female body in all sorts of nutrients is rapidly increasing. Women need more calcium, folic acid, protein and iron. However, please note that this caloric needs almost no increase. The required rate increased by only 300 calories a day. For this reason, pregnant women should be wisely and rational approach to the selection of their diet and food.

Some doctors argue that vegetarian diet Which is based on healthy and nutritious foods, will be very sensible choice. That is, that the Council include in the menu of vegetarian women:
- Grains bread.
- Legumes.
- Green vegetables.
- Other fruits and vegetables.
- Seeds, nuts, wheat germ.

What is important to consider during pregnancy?

1. Avoid sudden jumps of weight - weight gain should not abruptly, but gradually. Norma - 1300-1800 grams during the 1st trimester of pregnancy. And of 1300-1900 grams each subsequent month for the next trimester.
2. See your doctor regularly.
3. Limit your intake of "empty" calories that are contained in sweet foods.
4. Do not forget to count calories.

Attention should be paid to adequate content in the diet of vitamins and minerals:
- B 12   (seaweed, cereals, soy milk (normal milk - for non-vegan).
- Calcium (vegetables with dark green leaves, tofu, kale, beans, broccoli, figs, sesame, sunflower seeds, almonds, cereals and juices, dairy products (unless you are on a strict vegetarian diet).
- Vitamin D   (You can find ready-made cereal breakfast, which enrich a number of vitamins. However, the human body is able to produce itself this vitamin. When direct sunlight - at least 20-30 min. 2-3 times a week).
- Iron (leafy vegetables, legumes, dried fruits, nuts (walnuts most and hazelnuts), beets, sunflower seeds, buckwheat).
- Proteins . The need for this element during pregnancy increases by about 30 percent. Whole grains, legumes, vegetables, nuts and seeds - these foods are very rich in proteins.

However, choosing a style of food, the woman should be aware that there are a number of substances that are not found in plant foods. Of course, the centuries-old experience of observing a vegetarian claims that it is not a barrier to bear and give birth healthy offspring. So what you need to decide what kind of style of food to choose from. And whether or not to change the usual vegetarian cuisine for you during pregnancy .