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Vegetarian pregnancy diet    

There are many questions about the nutritive value of a vegetarian pregnancy diet. Some women fear that they and their baby may not be able to get the right kind of nutrition they require. But this is not true since most vitamins and minerals can be easily got from the vegetables and fruits that you eat. The advantages of a  vegetarian pregnancy diet is that it is by far very healthy if taken in the prescribed way and because sticking to a vegetarian diet will make the expectant mother stay away from junk food naturally.  The right kind of vegetarian pregnancy diet may consist of carbohydrates that can be found in whole wheat, cereals, grains and oats.  Proteins are usually found in beans, lentils, peas and soy products like tofu. Food with fats should be kept low, go slow on fried foods and try to use very little oil while cooking your food.
Try to avoid butter and cheese for sometime as they can make you put on weight very easily during your pregnancy. Nuts are also a good source of proteins and vitamins walnuts, almonds, cashew nuts and seeds like sunflower and sesame seeds can be made into snacks in your vegetarian pregnancy meal plan. One of the most common mistakes that most pregnant women make is that the protein content drops drastically and this can be very harmful for you since you might not have enough strength to support your baby and in turn your baby may lose out of the much needed proteins.For a vegan pregnancy diet you have to be careful since no animal product can be included in your diet. Soy has been found to be more or less equal in the amount of protein that comes from meats and fish. Therefore you can make use of soy milk, tofu or even soy nuggets that can be easily included into your vegan diet. Moreover if you stick to a vegan pregnancy diet you will have to take nutrition supplements for calcium, Vitamin B12 and iron. One of the simplest vegetarian recipes to make during pregnancy is stir fried vegetables. For this all you have to do is to cut some carrots, beans, leeks, peppers, potatoes, mushrooms and some sprouts and fry them in a little oil and with some seasoning. Apart from these vegetables you could also add some boiled kidney beans or chick peas to it and increase the protein intake. As you decide to plan a vegetarian pregnancy meal plan or menus make sure that you include: nearly five servings of green vegetables in a day, four servings of fruits, at least 8 servings of whole grain cereals, rice or pasta, make sure your milk intake is almost 4 times a day you can always use soy or toned milk. Such kind of foods are able to provide the much needed iron, calcium, zinc and protein that is vital for you to be healthy enough to take care of your baby inside. You should also make your meal plans in such a way that instead of three big meals divide it into five small meals a day with a few healthy snacks in between so that you are able to eat healthy and stay fit throughout your pregnancy. The best way to plan a vegetarian pregnancy diet is not to change much from your earlier vegetarian diet, but for good measure it is best to consult a dietician or your health worker so that both of you are able to draw up a meal plan that you be in accordance to the nutritive value that you and your baby require.
Submitted on January 16, 2014