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Pregnancy is the most beautiful aspect of womanhood, but during this period there are lots of confusion relating to what to eat and what not to eat?
Answer
How can I make sure I'm getting the nutrients I need from a vegetarian diet?
"Many pregnant women who eat a vegetarian diet worry that they're not getting enough protein," says Elizabeth Somer, a dietician and author of Nutrition for a Healthy Pregnancy: The Complete Guide to Eating Before, During, and After Your Pregnancy (Owl Books, 2002). In fact, she says, it's pretty easy to fulfill your protein needs just by drinking cow's or soy milk.
Of bigger concern, she says, are omega 3 fatty-acids (a nutrient that plays an important role in brain function and development), zinc, iron, vitamin B12, vitamin D, folate and calcium. With the exception of the omega-3s that are mainly found in fatty fish, especially in salmon, most of these essentials are easy enough to find in foods that even vegans (people who eat no animal products at all) consume. If you don't eat at least two servings of fish each week, you'll have to get your omega-3s through foods like flax seed and walnuts. Diet recommendations
Beyond the two weekly servings of omega-3s (Check the food label on the packaging for serving information.), here's what Somer recommends pregnant vegetarians eat every day:
1. Four servings of cooked dried beans and peas because they're full of zinc, iron and protein. A few nuts and seeds can also be added.
2. Four servings of calcium-rich foods, including nonfat or low-fat milk or calcium- and vitamin D- fortified soy milk. Cheese and cottage cheese are good for calcium but won't supply the vitamin D your body needs to absorb it and move it into the bones. "Look for foods that have 300 mg of calcium per serving, which equates to about 30 percent of the daily value as listed on the label," says Somer.
3. Eight to ten servings of fruits and vegetables because they're full of antioxidants. "I recommend five to seven servings of vegetables and three to five of fruit," says Somer.
4. Six to 11 servings of whole grains, including foods such as brown rice, oatmeal and whole wheat bread.
5. One or more servings of a food that has vitamin B12, such as milk, fortified soy milk, egg yolk, or fermented soy foods like miso and tempeh.
You can find recipes on babycenter website.
How can I make sure I'm getting the nutrients I need from a vegetarian diet?
"Many pregnant women who eat a vegetarian diet worry that they're not getting enough protein," says Elizabeth Somer, a dietician and author of Nutrition for a Healthy Pregnancy: The Complete Guide to Eating Before, During, and After Your Pregnancy (Owl Books, 2002). In fact, she says, it's pretty easy to fulfill your protein needs just by drinking cow's or soy milk.
Of bigger concern, she says, are omega 3 fatty-acids (a nutrient that plays an important role in brain function and development), zinc, iron, vitamin B12, vitamin D, folate and calcium. With the exception of the omega-3s that are mainly found in fatty fish, especially in salmon, most of these essentials are easy enough to find in foods that even vegans (people who eat no animal products at all) consume. If you don't eat at least two servings of fish each week, you'll have to get your omega-3s through foods like flax seed and walnuts. Diet recommendations
Beyond the two weekly servings of omega-3s (Check the food label on the packaging for serving information.), here's what Somer recommends pregnant vegetarians eat every day:
1. Four servings of cooked dried beans and peas because they're full of zinc, iron and protein. A few nuts and seeds can also be added.
2. Four servings of calcium-rich foods, including nonfat or low-fat milk or calcium- and vitamin D- fortified soy milk. Cheese and cottage cheese are good for calcium but won't supply the vitamin D your body needs to absorb it and move it into the bones. "Look for foods that have 300 mg of calcium per serving, which equates to about 30 percent of the daily value as listed on the label," says Somer.
3. Eight to ten servings of fruits and vegetables because they're full of antioxidants. "I recommend five to seven servings of vegetables and three to five of fruit," says Somer.
4. Six to 11 servings of whole grains, including foods such as brown rice, oatmeal and whole wheat bread.
5. One or more servings of a food that has vitamin B12, such as milk, fortified soy milk, egg yolk, or fermented soy foods like miso and tempeh.
You can find recipes on babycenter website.
Should I go vegetarian?
Q. Whenever I eat meat or think about it I start to feel sick. I can tolerate hamburgers and fish but anything else digusts me, I don't know why. Does this happen to anyone else? Should I go vegetarian? I used to be for a few months. It's just hard cause whenever my family cooks dinner there's meat and I don't know what else to have...
Answer
Just have all the other dishes and skip the meat. If your family cooks traditional healthy dinners there should be vegetables and salads which you can eat. If you get hungry between meals, eat fresh fruit and nuts - they are very nutritious and need no preparation.
You don't need meat, and maybe your body is also less tolerant and is trying to warn you. Maybe you can sometimes cook for your family. It might motivate them to become vegetarian too. It's much better for your health and for the planet. Watch this video to see why:
http://www.youtube.com/watch?v=U6_hjA4cdjM
And if you want to get cooking, here's some inspiration:
http://www.vegetariantimes.com/
http://www.treehugger.com/files/2008/10/cheap-easy-vegetarian-meals-recipes.php
Edit: Someone said 'Ask your doctor'. It's not even necessary. Here's what dietitians say:
It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. ... Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fibre, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals."
The only supplement you need is vitamin B12.
Just have all the other dishes and skip the meat. If your family cooks traditional healthy dinners there should be vegetables and salads which you can eat. If you get hungry between meals, eat fresh fruit and nuts - they are very nutritious and need no preparation.
You don't need meat, and maybe your body is also less tolerant and is trying to warn you. Maybe you can sometimes cook for your family. It might motivate them to become vegetarian too. It's much better for your health and for the planet. Watch this video to see why:
http://www.youtube.com/watch?v=U6_hjA4cdjM
And if you want to get cooking, here's some inspiration:
http://www.vegetariantimes.com/
http://www.treehugger.com/files/2008/10/cheap-easy-vegetarian-meals-recipes.php
Edit: Someone said 'Ask your doctor'. It's not even necessary. Here's what dietitians say:
It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. ... Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fibre, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals."
The only supplement you need is vitamin B12.
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Title Post: what kind of right food to eat during the time of pregnancy for vegetarians to get all necessary vitamins?
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