Vegetable food in the form of vegetables, fruits, berries is very useful for expectant mothers, since this is the main source of fiber, vitamins, carbohydrates. But the protein in such products contains a minimal amount. Namely, it serves as the main building material for an organism growing in a woman. This is the main argument against pregnancy and vegetarianism. And other nutrients are not enough with plant food in the body of a pregnant woman. It should be noted that many health organizations recognize vegan and vegetarian diets as full, consider them suitable for pregnant and lactating women. Among such, the British Institute of Nutrition, the American Association of Dieticians. But their representatives emphasize the balance of such diets and the precise calculation of the daily amount of protein supplied with plant foods.
Therefore, it need not be argued that pregnancy and vegetarianism are mutually exclusive. This is too categorical. And if a woman before the onset of pregnancy practiced vegetarianism, then she knows what and how to use. But it is necessary, with the birth of a new life in it, to approach the issue of forming its daily menu more carefully.
The vegetarian style of eating a doctor is often not recognized because of a deficiency in it of iron, calcium, vitamin B12. Therefore, the task of a woman consists in the competent replenishment of such a shortcoming. And this is important. After all, a deficiency of vitamin B12 leads to the development of anemia. Its a lot in meat. And in berries and vegetables there. But this vitamin is saturated with sea kale, agar-agar, fermented soy. Another option of replenishing an important substance is taking vitamin complexes.
It is recommended that pregnant women include four servings of calcium-rich foods in the daily diet. This category includes fish and meat, which are banned in vegetarianism, dairy products are taboo for veganism. Therefore, to compensate for the lack of calcium can be with the help of soy cheese tofu, broccoli, legumes, seeds, almonds, vegetables with dark green leaves, sesame.
As for meat as the main source of iron needed by a woman to prevent iron deficiency anemia, you should lean on dried fruits and legumes, beets, green leafy vegetables, walnuts, buckwheat groats and hazelnuts. It is obligatory in the second half of pregnancy to use additionally iron preparations on the recommendation of the observing gynecologist.
Doctors ascertain: during the period of gestation, the need of a woman in a protein increases by 30%. This must be taken into account by future mothers. And in order not to be mistaken, one should take into consideration such recommendations regarding daily presence in the menu of products:
- Six portions of bread, cereals, cereals. One serving represents one slice of bread, 100 grams of cereals or cereals.
- One or two servings of leafy vegetables. This is a hundred or two hundred grams of broccoli, turnips, cabbage, spinach.
- Four or five servings of fruits, berries, vegetables. Again, a serving is 100 grams.
- Three or four servings of legumes or 250 grams of soy milk, 120 grams of tofu.
- Two servings of seeds or nuts. In this case, the serving is a tablespoon of the product.
It is not difficult to follow these recommendations every day. All these products are affordable, inexpensive. The balance of the diet, which will be combined with the intake of vitamin complexes, will help a vegetarian woman to take out a healthy, strong baby.