If you’re looking for a vegetarian pregnancy diet plan, then this blog is for you. Whether you become vegetarian all along or turn vegetarian during pregnancy, there is nothing to be concerned about. Even with your all-vegetarian diet, you can have a healthy pregnancy and a healthy baby. All you need to include is a balanced, nutritious meal plan which is sustainable and satisfying.
Some people assume that vegetarian diet is bad. It doesn’t have to be that way. You can cook it up and have it the way you like; traditional like your grandmother’s style, or spruce it up a little by adding your ingredients. As long as it is healthy and full of necessary nutrients, you can enjoy it. As they say, you should eat your food with all your senses. You should be able to enjoy what you eat, to make the most out of it. Nourish your body, mind, and soul with everyday meals, even when you go vegetarian.
Perfect Vegetarian Pregnancy Diet Plan
Here are some vital nutrients your body needs during pregnancy and a list of these nutrient sources.
Protein
Protein is highly required for bodybuilding and the mother’s and baby’s development. Beans are a rich source of protein, and there are wide varieties you can include. They are also high in zinc and iron. Lentils and tofu are other good sources of protein. Include quinoa and oatmeal too. You can have a variety of nuts, which also contain protein and healthy fats. If you have no issue with eggs, you should have them regularly.
Calcium is a high-requirement nutrient during pregnancy. You need to ensure you are getting enough of it throughout pregnancy. The body requires extra calcium for the bone development of babies. If you don’t take enough, your body naturally starts to take calcium from your bones to tend to the requirements of the fetus. This often leads to calcium deficits in mothers and other related problems later on. Milk and milk products like yogurt can provide you with the necessary calcium if you consume dairy products. If not, you can include collard greens, tofu, leafy greens, and mustard greens in your diet. Also, take prenatal supplements regularly to ensure your body is not deficient in calcium and vitamin D. You may also have fortified oranges or other juices.
Iron
Iron is highly essential during pregnancy. Its deficiency can lead to complications for both the mother and baby. Your body nearly doubles the production of blood during pregnancy. You should take enough iron to meet the increased demand. Include beans, oats, barley, raisins, quinoa, and leafy greens like spinach and sprouts. Also, take your iron supplements as prescribed by your doctor.
DHA and Vitamin B12
DHA, an omega-3 fatty acid, and vitamin B12 are vital nutrients that are mostly absent in vegetarian diets. These are required for brain growth and red blood cell development. You can obtain these from fortified cereals, leafy greens, walnuts, and algae.
You must include lots of vegetables, fruits, and green leafy vegetables in your meals. Try to add the required nutrient sources of foods to maintain a balance in each of your meals or at least each day. Avoiding junk and processed foods is another major step in ensuring a healthy pregnancy.
