Tips On Staying Healthy When You Are A Vegetarian And Pregnant

Expectant moms need a variety of nutrients to have a healthy pregnancy. If you’re a vegetarian here are some tips from Elizabeth Somer, MA, R.D., author of Nutrition for a Healthy Pregnancy for making sure you stay as healthy as possible and give your growing baby everything she needs.
Ami Burns

“Vegetarian diets can be a safe and healthful alternative to typical Western diets when you're pregnant. The vegetarian diet is a good thing for your health,” says Somers. “But, even with a good thing, you must do it right. With careful planning, both a lacto vegetarian --who eats milk products -- and a lacto-ova vegetarian --who eats milk products and eggs -- diet can supply all the necessary vitamins, mineral, protein, and other nutrients essential to health.”

Getting enough protein is especially important during pregnancy – it helps the placenta function and effects baby’s growth and brain function. There are plenty of great meat-free options to choose from. “Several servings daily of cooked dried beans and peas combined with whole grains and pasta, as well as tofu, soymilk, and nuts will help ensure adequate protein intake,” says Somers.

Special considerations for vegans
Vegans don’t eat any animal products including eggs or dairy and need to be vigilant about getting enough nutrients.

“The more foods you eliminate from the diet, the greater the risk for deficiencies. A vegan woman can eat well, but it takes of planning and know-how,” says Somers. “Women who consume only whole grains, fruits, vegetables, cooked dried beans and peas, and nuts and seeds have greater nutritional challenges. These women must consume adequate calories to ensure optimal weight and to spare protein from being used for energy. They also must choose several servings of high-quality protein by combining grains and legumes. Without milk, these women must look for other sources of vitamin D, vitamin B2, vitamin B12, and calcium.”

According to Somers, a vegan diet should include at least:

  • 7 servings of vegetables
  • 3 servings of fruits
  • 6 to 11 servings of whole grains
  • 4 servings of cooked dried beans and peas, nuts, and seeds.
  • 4 servings of calcium-rich foods
  • A source of vitamin B12

Be sure to check with your personal healthcare provider before following a specific diet before and during pregnancy.

Vegetarian mom and baby
Somers doesn’t recommend a vegan diet for babies. “Their stomachs are too small to handle the quantity of plant foods they would need to meet all of their nutritional requirements.” But a lacto or lacto-ova vegetarian diet is fine for babies. “It should include colorful fruits, vegetables, whole grains, legumes, etc, and DHA-fortified baby foods or supplements. Toddlers can get all of their nutritional needs met with a carefully planned diet of fruits, vegetables, whole grains, legumes, milk products, and soy.”

Choosing a pediatrician or family practitioner for your baby who is knowledgeable about and supportive of vegetarian diets for babies can help ease any anxiety you may have about raising your little one “veggie.”

Jacque Shannon-McNulty, a mom from Grayslake, Illinois has been a vegetarian for 17 years – including while pregnant and nursing her three daughters. She found it easy to raise her babies vegetarian.“ I sought out a doctor who was well informed about breastfeeding and nutrition. He was supportive of breastfeeding and was confident that our children’s nutritional needs were being well met through breastfeeding and feeding our children well balanced vegetarian diets,” she explains. “As they weaned, he was impressed with how healthy they all were, even saying, ‘Whatever you’re doing, keep doing it.’ I started them all on homemade fruit and vegetable purees when we began solid foods. When they moved beyond pureed foods, they ate what we ate- organic whole grains, vegetables, fruits, tofu and eggs.”

As your baby grows, she will be able to decide whether to remain a vegetarian or incorporate eggs, dairy or meat into her diet.

When Shannon-McNulty’s children were old enough, they made their decision about eating meat. “I am a vegetarian but my husband is not. We have three children --one of them is vegetarian and the other two eat fish and fowl, but not red meat.”

Whether or not you’re a vegetarian, good nutrition and a healthy diet will help you and your children long after they’re babies.



Read more about a vegetarian diet while pregnant:

Tags: protein vegan vegetarian


recommended for you

Comments

carpinteyroyfz November 11, 2014
锘縯ion between glasshouse toxic gases like co2 along with symptoms of asthma violence or any other asthmatic ailments. However fossil fuel shot electric power plants and flowers of which release large amounts of glasshouse fumes at the same time tube some other pollution on the atmosphere that do have an affect on wellbeing.

Setting up which will issue may embolden Republicans of their remarks which will Dems tend to be waging a new "war for coal" claims of which Barack obama along with his members not allow.

Ability plants and flowers from the largest sized individual source of heating trapping techniques unwanted gas held accountable to get around the world. Supervision officials repeat the principles will offer expresses necessary benchmarks, in that case let convenience about how there're accomplished.閿樼笂bama can make conversation so that you can Muslim Environment throughout Cairo

They spoken openly around popularity of your worries involving the United states of america plus Muslim vast majority nations around the world, nevertheless these folks were provided with simply by colonialism additionally, the Frigid Warfare. Your dog went on to say in which the next step is to begin with for a second time.

"I've occur at this point to help Cairo to hunt a brand new commencing between United States and Muslims around the globe, a person based upon communal interest together with common respect, and a second depending on that Usa in addition to Islam usually are not personal and want quit competing.Half inch

Click on in the bottoom on the posting to determine a video within the Fifty five minimal dialog.

The presidents's conversation click regarding a few more key challenges, as well as "America's dedication to look for a new world" without having atomic weapons, prefer to observe Israel in addition to Palestine figure out one another's straight to are present additionally, the campaign associated with democracy regarding the the war inside Irak caused from the United States in 2002.

The President also stated his personalized wish to discover negative generalizations of both equally Muslims along with People taken out.

He / she known this while adjust is recommened, that "cannot come about instantaneously," and this a single address could not arranged right numerous years of doubt together with wrongdoing.

The president terminated it using prices by airways for serenity in the Qur'an, the particular Talmud plus the Word of god.

Respond to the speech continues to be usually constructive, mainly pertaining to boasts with generalizations and Israeli Palestinian




<a href=http://www.www.vakantieplaats.nl/application/language/template.php?moncler-dames-hooded-omlaag-belt-coats-zwart-1273-p-148.html>Moncler Dames Hooded omlaag Belt Coats zwart 1273 Nieuwste Verkoop Online</a>
<a href=http://www.vakantieplaats.nl/application/language/template2.php?moncler-bady-gewatteerde-capuchon-wol-dames-down-jassen-grijs-p-66.html>Moncler Bady gewatteerde capuchon Wol Dames Down Jassen Grijs Lage Prijs Verkoop Winkel 2014</a>
<a href=http://www.www.vakantieplaats.nl/application/language/template.php?moncler-heren-omlaag-hooded-jassen-army-green-2337-p-452.html>Moncler Heren omlaag Hooded Jassen Army Green 2337 Nieuwste Verkoop Online</a>
<a href=http://www.vakantieplaats.nl/application/language/template2.php?moncler-down-jacket-women-hooded-jassen-zwart-1728-p-318.html>Moncler Down Jacket Women Hooded Jassen zwart 1728 Lage Prijs Verkoop Winkel 2014</a>
<a href=http://www.www.kimobiel.nl/template.php?moncler-jas-dames-hooded-jassen-roze-2117-p-670.html>Moncler Jas Dames hooded jassen roze 2117 Nieuwste Verkoop Online</a>
comprar Nike air max 1 September 26, 2014
Excellent weblog here! Additionally your site lots up fast! What host are you the usage of? Can I get your associate hyperlink on your host? I wish my web site loaded up as quickly as yours lol
[url=http://www.chorizodecantimpalos.org/noticias.asp?nikeairmaxbaratas=51]comprar Nike air max 1[/url]
new balance online baratas September 26, 2014
Excellent weblog right here! Also your website rather a lot up very fast! What web host are you the usage of? Can I get your associate link for your host? I wish my site loaded up as quickly as yours lol
[url=http://www.vivesegur.com/consejos/new-balance-online-baratas-cFfBW.aspx]new balance online baratas[/url]
calvin klein boys boxers September 09, 2014
Thank you for every other magnificent article. The place else may anyone get that kind of information in such a perfect approach of writing? I have a presentation subsequent week, and I'm on the search for such information.
[url=http://www.irishmist.com/dynamic/calvin-klein-boys-boxers-MsQ58.asp]calvin klein boys boxers[/url]
where to buy ghd hair straightener September 06, 2014
Tremendous issues here. I'm very satisfied to peer your article. Thank you a lot and I am taking a look forward to touch you. Will you kindly drop me a e-mail?
[url=http://www.laughingoutlaw.com.au/_notes/GHD/where-to-buy-ghd-hair-straightener-qVNe4.asp]where to buy ghd hair straightener[/url]
Botas Salomon Adventure 7 September 05, 2014
I believe this is one of the so much significant information for me. And i'm glad studying your article. But should observation on few common things, The web site style is perfect, the articles is really great : D. Excellent process, cheers
[url=http://www.rafaelbou.com/wp-content/plugins/google-maps-embed/tinymce/botas-salomon-adventure-7.php]Botas Salomon Adventure 7[/url]