guidelines for good health during pregnancy
nutrients
breastfeeding
Vegetarian Diets for Pregnancy
During pregnancy your need for nutrients increases . For example , you will require more calcium , more protein , and more folic acid , although your calorie needs increase only modestly . It is important to eat foods that are rich in nutrients , but not high in fat or sugar or excessive in calories .
Vegetarian diets , based on nutritious whole foods , are healthful choices for pregnant women .
guidelines for good health during pregnancy
• Begin a healthful diet before you become pregnant . Your body ’ s store of nutrients supports the early growth and development of your baby .
• Maintain a steady rate of weight gain . Aim for about three to four pounds total during the first trimester and then about three to four pounds each month during
Try this meal instead :
Cinnamon raisin toast with jam ; coffee with non-fat , non-dairy creamer ; banana Cereal with non-fat soy- or rice milk , orange juice , strawberries
Scrambled low-fat tofu , oven-roasted potatoes , English muffin , Gimme Lean™ fat-free sausage , hot tea
Seasoned tofu and sweet potato burrito with lettuce , tomato , and onion ( hold the cheese ); rice ; vegetarian black beans
Sandwich with hummus or black bean spread , lettuce , and tomato ; applesauce ; fat-free chips or crackers
Vegetable soup or minestrone , bread , green salad with fat-free dressing or vinegar
Vegetable fajita ( no oil ), rice , vegetarian black beans , margarita
Vegetarian tofu soup , stir-fried Chinese vegetables ( hold the oil ), broccoli with garlic sauce , lots of rice
Broiled portabella mushrooms , boiled new potatoes with basil and black pepper , asparagus with orange sauce
the second and third trimesters .
• See your healthcare provider regularly .
• Limit empty calories found in highly processed foods and sweets . Make your calories count !
nutrients
To make certain that you are getting adequate nutrition , pay particular attention to these nutrients :
Calcium : All of the new four food groups include foods that are rich in calcium . Be certain to include plenty of calcium-rich foods in your diet . These include tofu , dark green leafy vegetables , bok choy , broccoli , beans , figs , sunflower seeds , tahini , almond butter , calcium-fortified soymilk ( try Silk or Vitasoy brands or others that use whole organic soybeans ), and calcium-fortified cereals and juices .
Vitamin D : The normal source of vitamin D is sunlight . You ’ ll want to get at least 20 to 30 minutes of direct sunlight on your hands and face two to three times weekly .
If you do not get regular sunlight , vitamin D is also available in multiple vitamins and in fortified foods . Many brands of ready-to-eat cereals and soy and rice milks are fortified with vitamin D .
Vitamin B12 : Vitamin B12 is not found in most plant foods . To get enough of this important nutrient , be certain to include vitamin B12-fortified foods in your daily routine . These foods include many breakfast cereals , some meat substitute products , some brands of soymilk , and Vegetarian Support Formula nutritional yeast . Be certain to check the ingredient label for cyanocobalamin , the most absorbable form of vitamin B12 . Seaweed and products like tempeh are generally not reliable sources of vitamin B12 . Vitamin B12 is also in all standard multivitamins and in vegetarian supplements .
Iron : Iron is abundant in plant-based diets . Beans , dark green vegetables , dried fruits , blackstrap molasses , nuts and seeds , and whole grain or fortified breads and cereals all contain plenty of iron . However , women in the second half of pregnancy sometimes need to take a supplement regardless of the type of diet they follow . Your healthcare provider will discuss iron supplements with you .
A word about protein ... Protein needs increase by about 30 percent during pregnancy . While there may be concern over whether protein intake is adequate at such an important time , most vegetarian women eat more than enough protein to meet their needs during pregnancy . With ample consumption of protein-rich foods such as legumes , nuts , seeds , vegetables , and whole grains , protein needs can easily be met during pregnancy .
breastfeeding
The guidelines for breastfeeding mothers are similar to those for pregnant women . Milk production requires more calories , so you will need to boost your food intake a little bit .
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