Pregnancy is the most beautiful time in any woman’s life. It is completely a different feeling that cannot be compared with anything. A whole new life is created inside a body. And during this important process; the mother needs extra care and nurture. For the development of those tiny tots; she needs to consume nutrients and proteins.
Though for non-vegetarian people, it is quite easy to get the required amount of protein and other nutrients, for vegetarian people, it is a real struggle. They have to find out the ProductosVegetarianos Mexico which is important for the growth of the baby.
Many people think that in the vegetarian diet, the baby and mother don’t get the required amount of nutrients as most of the food values needed during pregnancy come from meat or other animal products.
Thankfully, there are many products in vegetarian diets that are equally helpful for the growth and development of the baby and support the mother during this course. You just need to be cautious regarding the amount of protein, calcium, iron and other minerals, vitamin D and vitamin B12. So, here are the suggestions for a vegetarian diet during pregnancy to make sure that the baby gets everything.
During normal pregnancy, a woman needs at least 70 grams of protein per day; especially in the second and third trimesters. The required amount may vary depending on the activity, condition, body weight and health history.
Protein is a very important component during pregnancy. It helps to build up the body cells and hormones of the growing baby. After conceiving, women need more protein than a normal diet.
If you consume dairy and egg-based products then you may be getting a sufficient amount of protein. If you follow a vegan diet, then also there are plenty of plant-based products that they have to add to their daily food routine. You need to emphasize the veggie-based protein intake. The food items like chickpeas, green peas, black or kidney beans, quinoa, bulgar, buckwheat couscous, oatmeal, pasta, whole wheat cereals, bread, butter, walnut, cashew, pistachio, almond, soymilk, tofu, lentils, tempeh, hemp seeds, edamame and miso must be included in the diet to get the required amount of protein in the body. You can mix and match the items so that you can enjoy a wide variety and make the diet enjoyable.
To develop the bones and muscles of the baby, calcium is very important. It helps to protect the bones of the mother as well. In case, if the baby does not get the required amount of calcium from the food, they will eventually take it from the mother’s bone. As a result, it will lead to the risk of osteoporosis.
Dairy products are very important as a source of calcium. From milk to other milk-based products; there are many things that one can include in the diet. You need to consume milk, yoghurt, cheese and cottage cheese every day. If you are a vegan, then you need to add green leafy vegetables, soy milk, tofu and calcium-fortified orange juice to your diet.
Iron: To support the developing body of the baby and the mother, the blood volume of the body increases by around 50 percent. For this reason, iron is a much-required thing to create red blood cells. A low amount of iron will lead to anaemia. In case, the condition remains the same; it will lead to preterm labour and low birth weight.
It is very tough even for the non-vegetarian to consume an adequate amount of iron via food and for vegetarian and vegan people; the challenge is more real. Apart from food; it is also very important to take an iron supplement all through the pregnancy period.
The vegetarian and vegan diet followers can consume foods like beans, edamame, oat bran, quinoa, bulgur, barley, pumpkin seeds, dried foods, spinach, collard greens or kale, hemp seeds, chickpeas, green peas, cocoa powder and seaweeds.
To develop and maintain healthy teeth and bones; vitamin D is very important. The deficiency of these nutrients can be very dangerous for the infant and it may cause congenital rickets or bone fractures in the newborn.
The best dietary supplement for vitamin D is fish and milk. If you consume ProductosVegetarianos Mexico then there must be enough dairy items. It is a challenge for vegan people who need to stay a few minutes in sun.