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No Meat, No Problem
Health Tips for Veggie Moms-to-Be
By Jacqueline Bodnar
Getting enough protein during pregnancy is often a concern that vegetarian women have. The recommendation is to increase protein consumption at least 10 grams per day above the recommended daily allowance of 60 grams per day. Good vegetarian sources of protein include eating a variety of beans, hummus, soy burgers, tofu products and tempeh.
When it comes to choosing fruits and vegetables, it's a good idea to eat the produce that is in season to promote eating a variety over time. During pregnancy iron requirements increase to 30 milligrams per day. Eating dark, leafy green vegetables each day, such as spinach, kale, broccoli, chard and bok choy, will provide iron. Nuts, seeds and some cereals are also good sources of iron. To help the body absorb iron, include citrus fruits when eating iron-rich foods and avoid caffeine, which will inhibit iron absorption.
Calcium requirements can be met through eating fortified soy products, dairy and spinach. Omega-3 fatty acids are also important for optimal brain and visual development. Vegetarian sources of omega-3 fatty acids include flaxseeds, canola oil and micro-algae supplements. Vitamin D can be found in fortified cereals and can also be obtained by getting 20 minutes of sunlight a few days per week.
For lacto-ovo vegetarians (those who include dairy and eggs in their diets), there shouldn't be any problem obtaining vitamin B-12. For those following a vegan diet (eliminating all animal products), extra precaution should be taken to meet requirements. Some meat alternatives, soy milks and cereals are fortified with the vitamin.
Pregnant women commonly get food aversions and crvings, and there are no clear cut answers as to why this happens. There are many vegetarian women who find that they crave meat during their pregnancy. This often comes as a surprise for women who have been vegetarians for a while. Some professionals suggest that your body may be craving something it is missing. In the case of a vegetarian craving meat, it is possible that your body is in need of more iron.
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