During pregnancy a healthy and nutritious diet is essential as you and your baby’s health depends on it. Prenatal diet is important because what you eat has a direct effect on your baby’s growth. A healthy diet during pregnancy does not necessarily come from non vegetarian food. With careful planning you can obtain all the essential nutrients from a vegetarian diet.
The need of nutrients keeps changing during pregnancy and you should follow a proper chart of a healthy vegetarian diet to maintain good health.
The vital elements that you need to take care of in a healthy vegetarian diet during pregnancy are as follow
Foods Rich In Proteins
Protein is necessary for the growth of baby’s tissues, for strengthening your muscles, breasts and uterus. It is not difficult to obtain proteins from a vegetarian diet.
The good sources of protein are pulses, legumes, cottage cheese, yogurt, soya products, chick peas, whole grains like wheat and brown rice etc. Your protein intake should be between 50-60 grams per day.
Iron During Pregnancy
Iron is essential during pregnancy for proper blood supply between you and your baby. Iron requirement increases during prenatal period.
It can be obtained from green leafy vegetables like spinach, fresh fenugreek, broccoli, tofu, tomato, almonds, raisins and watermelon etc. You should include one citrus fruit for vitamin C, in your meal for better absorption of iron in the body.
Calcium Rich Foods
Calcium helps to build strong bones of your baby. You must take enough calcium during pregnancy so that the baby does not draw calcium from your bones.
Calcium rich foods are milk, cottage cheese, curd, sesame seeds, dried fruits and oranges. Okra and curly kale are also rich source of calcium. 1000mg. of calcium is recommended during pregnancy.
Fibre During Pregnancy
Enough fibre in your diet is necessary to avoid the common problem of constipation during pregnancy. Fibre rich food includes cereals like wheat porridge, oats, cabbage, spinach, tomato and lots of fruits.
Fluids are necessary for proper cleansing of the body. You should drink sufficient amount of water for better absorption of fibre in the body and to stimulate bowel function.
Drink fruit and vegetable juice to maintain a healthy and glowing skin.
Different Kinds Of Vitamins
Vitamins help to repair cells and build tissues of your baby. They are also essential to use the energy provided by food. The important vitamins during pregnancy are
Folic acid helps to build red blood cells and to avoid birth defects in your baby.
Vitamin B 12 for the development of baby’s brain and nervous system.
Vitamin A is beneficial for good vision and a healthy skin of the baby.
Riboflavinis essential in the early few weeks of pregnancy for proper growth of the baby.
Vitamin D is important for strong bones of your baby. It should be combined with calcium. Soya products and sunshine are good sources of vitamin D.
You should eat multi coloured vegetables like carrot, yellow bell pepper, red bell pepper, green bell pepper, orange, papaya, beetroot, cucumber, bread beans and nuts along with dairy products to obtain different types of vitamins.
Although fats are necessary during pregnancy but consuming fat in excess can make you overweight. You should take about 40 grams of fat in prenatal period.
DHA fat which is Omega 3 fatty acid, is recommended during pregnancy. It helps in the brain development of your baby.
By being a little careful about your vegetarian diet during pregnancy, you can easily prevent diet-related problems.
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