34- The Special Needs Of The Pregnant Vegetarian

It’s apparent that your nutritional needs increase when you are pregnant. However, you only need approximately 300 more calories than normal during this time, so it’s imperative that you make wise food choices and eat nutrient-dense food.

A good start is to ensure that you’re eating plenty of protein. Your need for protein increases about 30 percent during pregnancy, but most vegetarian women eat more than enough protein in their regular diets. Soy proteins, beans and legumes are wonderful vegetarian sources of protein.

You need to also step up your calcium intake. Each day you need to be eating at least four servings of calcium-rich foods like broccoli, calcium-fortified soy milk, tofu, and dark green leafy vegetables.

Sunlight stimulates your body to naturally produce vitamin D, and it’s probably the easiest way to ensure you get an adequate amount each day. You only need about 20 minutes directly on your face and hands two to three times per week, when the sun is weakest. If you aren’t able to get out into the sun, be sure to incorporate vitamin-D rich foods into your daily diet by choosing fortified cereals, or using a supplement.

Take a look at your iron intake, as it’s a vital mineral during your pregnancy, especially the last half. Choose beans, dark green leafy vegetables, nuts and seeds, or fortified breads and cereals. You might also want to consider supplementing to ensure you get the required amount.

Vitamin B-12 is also an important nutrient during your pregnancy, but it’s difficult to find in most plant-based foods. Select fortified cereals or soy milk, brewer’s yeast, and consider a multivitamin with an adequate level to ensure your body gets the amount it needs.

And though zinc is difficult to come by in a strict vegan or vegetarian diet, the need for it increases during pregnancy. Whole grains and legumes are wise choices to obtain this nutrient, but you again may need to supplement to make sure you’re getting what you need.

As long as you eat a good variety of nutritious foods that provide the right amount of calories for a healthy weight gain, you should have no problem getting the vitamins and minerals your body needs at this marvelous time. And though many women do choose to take a prenatal vitamin daily, they should not be a substitute for good nutrition. Develop a cooperative relationship with your healthcare provider who supports your vegetarian lifestyle, and consider consulting a nutritionist when necessary.

Other Articles:

1 You Are What You Eat
10 Turkeys
11 Pig Farming
12 Fish, Mercury
13 Animal Suffering
14 Different Types Of Vegetarians
15 Vegetarians And Heart Disease
16 Vegetarians And Cancer
17 Bowels And Stomach Digestion
18 Weight
19 Osteoporosis
2 Humans Did Not Always Eat Meat.
20 Spirituality
21 Transition Family
22 Detoxification
23 Eliminate Red Meat
24 Eliminate Poultry
25 Eliminate Seafood
26- Got Milk? Reasons Not To Grab For The Glass
27 - Flipping The Switch To Vegetarianism
28 - Variety Adds Vitality To Your Vegetarian Meals
29 - Lazy Vegetarians Who Choose The Wrong Carbs Risk Health
3 Why Did Humans Start Eating Meat?
30 - Proper Planning Prevents Problems
31 - Vegetarian Diet For Optimal Personal And Environmental Health
32 - The Benefits Of A Vegetarian Diet To Diabetics
33- Sample Two-day Diabetic Vegetarian Menu
34- The Special Needs Of The Pregnant Vegetarian
35 - Sample Daily Menu For Pregnant Vegetarians
36 - Going Vegetarian During Your Pregnancy
37 - The Healing Effects A Vegetarian Diet Has On Your Post-baby Body
38 - Sample Vegetarian Diet Including Essential Fatty Acids To Promote Healing
39 - What To Feed Your Vegetarian Baby
4 Traditional Meat
40 - Variety Is The Spice Of Your Vegetarian Child’s Diet
41 - Putting Your Vegetarian Toddler On The Fast Track To Health
42 - Sample Menu Items For Your Growing Vegetarian Toddler
43 - Ideas For Adding Some Variety To Your Vegetarian Lifestyle
44 - Tips For A Vibrant Vegetarian Holiday Filled With Variety
45 - Veggies Take Center State At Your 4th Of July Cookout
46 - Tips For A Tasty Vegetarian Thanksgiving
47 - Remembering The Reasons For A Vegetarian Season
48 - Variety In Your New Vegetarian Diet
49 - The Environmental Costs Of Factory Farming And Ranching
5 Why Switch To Vegetarianism
50 - Nourishing Our Body, Nourishing Our Spirit
6 Peta
7 Caged Chickens And Hormones
8 Cow Slaughterhouses
9 Veal