Are You a Veggie-Mama?
Tips for a Successful Vegetarian Pregnancy
By Melanie Wilson
These include green leafy vegetables, beans and legumes, dried fruits, blackstrap molasses, bran flakes, sea vegetables, nuts and seeds. Dr. McDougall also recommends avoiding excess consumption of milk products, tea and coffee, all of which inhibit iron absorption. Cooking food in cast iron skillets can increase the iron content of foods. Some doctors recommend that their pregnant patients take a daily iron supplement in the second and third trimesters. Each woman should discuss her diet in detail with her own health care provider to determine if an iron supplement is necessary.
According to
The McDougall Program for Women, folate, or folic acid, deficiency is the most frequently encountered vitamin deficiency in the United States. Adequate consumption of folate is essential, particularly in the first few weeks of pregnancy when women don't usually know they are pregnant. It helps to prevent many birth defects, including spina bifida and anencephaly. Folate is now added to many commercial baked goods for this reason. Vegetarian diets are often high in folate, but experts recommend 600 milligrams per day during pregnancy from the following dietary sources and/or folate supplements: dark, leafy greens, whole grains, orange juice, baked goods made with enriched flour, asparagus, broccoli, cauliflower, green beans and fortified cereals.
| Antioxidants such as beta-carotene have been making headlines for their ability to prevent damage from free radicals that can promote cancer, heart disease and other maladies. While there is no Recommended Dietary Allowance (RDA) for beta-carotene, there is an optimal daily intake during pregnancy of 10 milligrams. "Beta-carotene is the precursor to vitamin A found in food sources," explains Alison Gamble, a nutritionist and diet technician in Illinois. Found in dark, leafy green vegetables and fruits such as peaches, carrots are also a great place to find it. "I would venture to say that it is nearly impossible to take in toxic amounts with foods, since you would probably never be able to eat the amount needed to reach toxic levels. However, with a supplement, you would have to be wary of the dosage."
Dr. Mangels recommends that the use of prenatal vitamins be evaluated on a case-by-case basis. More important is eating a widely-varied, plant-based diet in order to confidently meet dietary needs during pregnancy. "Certainly there is little or no risk associated with use of a standard prenatal vitamin, and it may provide extra 'insurance' for days when a woman is too queasy or too busy to eat properly," says Dr. Mangels. "However, a vitamin will not provide calories and protein, also very important in pregnancy, and so should not be relied on to take the place of a healthy diet." | |
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