What to eat when pregnant on vegetarian diet? from Tania Kharkevich
Hey-hey. So, my sister is pregnant now and she is worrying a bit about eating healthy while she carries a baby in herself. Of course, her previous nutrition was different and she allowed herself fast food, soda etc. When she was planning a pregnancy, she started to cut down on such food and think more of the healthy way of life. Now, when my sister is pregnant she cannot move this way anymore and needs special recommendations on how to eat healthy not to harm a baby.
Her doctor said that she should eat a lot of vitamins and when she suddenly wants to eat something ridiculous (like chalk or ice) – then she has to google it and find the products that will feel the lack of vitamins she needed. My sister usually wants some kind of salty food, so she tries to find the products of such kind that are rich in vitamins. Besides, she tries to consume fruits and vegetables to enrich her organism with all the necessary substances for a baby.
Ok, this is good, but what can she consume now – what tips and pieces of advice can you give us that won’t harm her and her baby? Thank you!
Here are some useful tips:
Fruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts.
Breads and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.
Protein: Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.
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