If a pregnant women is a vegetarian or vegan, then she should need to make sure that she gets enough iron and vitamin B12, which are mainly found in meat and fish and vitamin D, calcium and iodine. Someone can be a pregnant vegetarian and still get all the protein, vitamins and minerals and other nutrition’s that is needed. Furthermore, the pregnancy diet does not to be terribly complicated, just to make sure that a pregnant women should follow a proper prenatal diet plan, eat a variety of healthy fruits, vegetables, legumes, and nuts to stay healthy and keep the baby healthy.
Protein is essentials for the growth and development of the baby’s muscles, tissues and cells. These are the plenty of plant source protein including:
1) Beans and pulses
2) Nuts and seeds
3) Soya and soya chunks
Soya
Linseeds, chia seeds and walnuts
Dark green vegetables
Pulses like beans, lentils and peas
Fortified breakfast cereals
Dried fruits
Whole meal bread
Vital for the baby bones, teeth and cells, ensuring the diet includes adequate amounts of calcium is the key. Dairy foods, including milk, cheese and yogurt are useful sources. Plant-based alternatives can be equally good but do check labels to ensure they are enriched with added calcium.
Other food sources include:
Pulses like peas and lentils
Set tofu
Sesame seeds and tahini
Dried fruit
Some plant based “milk” alternatives are forfeited with the iodine, nut it should be checked labels because not all the products are good for the health. Looking for the potassium iodine on the integrated labels are very important too.
Regardless of how much calcium one eats, if one have low levels of vitamin D, the body won’t be able to absorb and use the calcium form the diet. A large number of the people living in the UK have low vitamin D levels because they produce vitamin D through the actions of sunlight on the skin, and from March to October, the sun’s rays aren’t strong enough. They can get some of the vitamin D from the food also.
Vidhi Beri is a renowned Global Educator and Specialist in the fields of Holistic Health, Lactation, Maternal Health Wellness, Child Nutrition, and Children's Milestone Development with effective and well-structured maternity wellness programs offered to the new wave of freshly home-grown Indian mommies and babies, with her desi tadka of Ancient Indian sciences in her latest book, Decoding Motherhood, one of the best Maternity books India. Visit Vidhi Beri’s official website to know more- https://www.vidhiberi.com/.