If you are a vegetarian, youmay be puzzled during pregnancy. What to do? Is it normal to stick to a vegetarian diet during pregnancy? You will probably encounter a situation when numerous relatives and well-wishing friends will unanimously claim that vegetarianism during pregnancy is unacceptable. And the woman begins to doubt. Are vegetarianism and pregnancy really incompatible concepts? However, in fact, this is not true. In fact, even doctors agree that vegetarianism during pregnancy does not harm either the mother or the baby in any way. Moreover, there are many health benefits associated with eating vegetarian food. And during pregnancy in particular - after all, the body of a pregnant woman is especially sensitive and vulnerable. Just over two percent of Russians regularly stick to a vegetarian diet. And most vegetarian women still prefer to stick to a vegetarian diet during pregnancy. Vegetarianism and pregnancy - this is what we will talk about today.
Types of vegetarianism
First, let's try to figure out whatwhat is vegetarianism and what types of it are there. After all, this is very, very important to decide whether it is worth sticking to vegetarianism while expecting a baby. So:
- Veganism. With this type of diet is allowed to take food exclusively of vegetable origin, and nothing more.
- Uneven vegetarianism. In addition to plant foods, seafood is allowed.
- Lactovegetarianism. This type of diet allows the use of dairy products.
- Raw food. This type of vegetarianism is the most severe and severe. The menu can consist only of food of vegetable origin, and only in raw form.
In the case of pregnant womenwomen, doctors advise giving preference to either lacto-vegetarianism or non-strict. Ideally, it is worth diversifying your menu a little, including dishes from both types of vegetarianism.
Is protein deficiency a myth or a reality?
The biggest fear of any woman,interested in vegetarianism - will her body and the body of the child receive enough protein during pregnancy with such a diet? However, all the same nutritionists unanimously claim that these fears are in vain and unfounded. This is probably the biggest myth about vegetarianism. Vegetarians, as a rule, eat a lot of protein. Meat is far from the only form of protein. Moreover - it is meat eaters who eat significantly more protein than the body needs. And this is no less dangerous than a lack of protein. Therefore, the question of protein is very controversial. Although, in fairness, it should be noted that protein is really vital for the normal course of pregnancy. Protein is very important for your child, for his actively developing brain and nervous system. Doctors recommend that pregnant women consume about 60-70 g of protein. This can be easily achieved by eating products such as soy milk, legumes, nuts, or alternative meat substitutes - such as soy cutlets.
Lack of calcium - is it possible?
Another very important substance thatnecessary for the expectant mother is calcium. How do vegetarians get enough calcium during pregnancy? After all, pregnant women should eat about 1200 mg of calcium per day. Calcium is necessary for your body, as well as for the full development of your child. Most calcium is found in foods such as milk, cheese and green leafy vegetables. As you can see, almost any vegetarian diet almost completely replenishes the body's daily need for calcium. But since the expectant mother needs much more calcium, nutritionists advise to include fermented milk products without fail. Just one glass of milk or kefir and one yogurt per day - and you can forget about the lack of calcium.
Iron-deficiency anemia
Another pressing question is whether it is true thatAre vegetarians more likely than others to experience iron deficiency during pregnancy? As you know, pregnant women should consume about 30 mg of iron per day. And if a woman adheres to a plant-based diet, getting such an amount of iron will not be so easy. If you do not want to include meat in your diet under any circumstances, then you should include in your menu as many permitted products as possible that contain a large amount of iron. Such products include buckwheat, apples, pomegranate juice. By the way, you should not get too carried away with pomegranate juice. It can provoke the development of acute gastritis. And do not forget to rinse your mouth after each intake of juice - pomegranate juice also has a very unfavorable effect on tooth enamel. But teeth are already under potential threat during pregnancy. In general, it is worth noting that iron deficiency anemia is a common problem during pregnancy - regardless of the menu of the expectant mother. Your doctor will most likely prescribe you some kind of vitamin and mineral complex that includes iron in the second or third trimester of pregnancy. Otherwise, no matter what menu you choose, it will be very, very difficult to avoid iron deficiency.
What about vitamin B-12?
Another substance that should never be usedcannot be ignored - this is vitamin B-12. Vitamin B-12 is necessary for cell division and protein synthesis. Pregnant women should eat about 2.6 mg of vitamin B-12 per day. Otherwise, the woman's health will deteriorate significantly. Fatigue, drowsiness, irritability - this is not a complete list of symptoms of a lack of this vitamin. And the deficiency of this vitamin will have the most adverse effect on the development of the child. Most of the vitamin B12 is contained in products of animal origin - for example, in the heart, kidneys, liver. But since the use of these products is excluded with vegetarianism, expectant mothers should pay attention to seafood. Most of the vitamin B12 is contained in lobsters, scallops and oysters, as well as such fish as sardines and all salmon. In smaller quantities, but still you can find vitamin B12 in dairy products - kefir, milk and hard cheeses. Fortunately, all the above products do not lose their beneficial properties even with prolonged heat treatment. Therefore, the expectant mother can safely include seafood, fish, and dairy products in her diet. As a rule, the basic need for this vitamin is satisfied even with vegetarianism. Although in this case, one should not forget about multivitamin complexes.
Folic acid
About the importance of folic acid duringpregnancy, it goes without saying - there is probably no expectant mother who does not know this. It is folic acid that plays an important role in the formation of your baby's neural tube. And the entire subsequent development of the baby depends on how correctly it is formed. Simply put, it is folic acid that determines the further course of pregnancy. Your diet during pregnancy should contain about 600 mcg of folic acid. Therefore, it is very important to ensure that your diet contains a large amount of folic acid. Fortunately, vegetarians do not have to go to great lengths to achieve this. Folic acid is found in large quantities in foods such as leafy vegetables, nuts, whole grain bread and cereals. Vegetarians, as a rule, do not have problems with folic acid - their diet completely covers the needs of a pregnant woman's body. As you can see, vegetarians can also be absolutely healthy during pregnancy. Of course, with the right planning of their diet. Of course, you will need some time to review your diet. And remember that you can always discuss any problems with your doctor or midwife. In addition, a nutritionist will come to your aid, who will help you choose the optimal diet. After all, pregnancy and vegetarianism are absolutely not mutually exclusive! We recommend reading: