Sooner or later, to every woman who renounced all animal products, the question arises: what to eat during pregnancy? On the one hand, it is clear that you need to stick to the old diet. On the other hand, they say that future baby need plenty of vitamins and minerals to.
Suddenly the deficit is what will happen on the vegan diet? Sometimes doubt takes over and the woman temporarily abandons his convictions at the time of pregnancy back to eating meat. And for good reason. First, it is stressful for the body, unaccustomed to this kind of food, and secondly, a properly balanced vegan diet will provide the body all the necessary nutrients. This, by the way, the official position of the American dietetic Association.
Doctors long ago confirmed that veganism and pregnancy are compatible.
Pregnancy and the vegan diet
For the entire period of pregnancy the expectant mother should gain 10-12 kg, lean can be a little more, but full-bodied – on the contrary. They are also recommended to have Breakfast only raw vegetables and fruits, and their use as a snack between meals. It is necessary to remember about different nutritional products. For example, eating a diabetic a piece of bread, or salad, or half a grapefruit, you will receive 30 calories. However, nutritional value of lettuce and grapefruit will be much higher bread.
Vegan diet: 13 components for the normal development of pregnancy
Pregnancy in a woman’s body is undergoing significant changes that require additional calories, protein, minerals and vitamins. It is also important for the development of the unborn child.
Protein. The second and third semesters require an additional 25 g of protein, adding that the average rate, you will receive 71. Protein involved in growth, tissue repair and defence against infections. It can be found in legumes, nuts, seeds, grains, rice and breads, pasta and Breakfast cereals. Cabbage in its composition largely duplicates beef. Pine nuts are also a good meat substitute. Useful to combine in one dish of legumes with cereals, increasing the protein value of food. (Pre-legumes should be soaked overnight and when boiling drain the water first). Essential in a vegan diet sprouted grains of wheat and buckwheat.
According to the medical research pregnant both vegans less prone to preeclampsia, which can be caused by a lack of protein.
Fats. Carry vitamins a, D, E and K and are involved in the production of hormones and brain development and vision. Fatty acids. We need unsaturated fatty acids: omega 3 and omega 6 in the correct proportions. The best source is flax seed oil. Fatty acids are found in dark green leafy vegetables, walnuts, flax seeds, sunflower seeds, sesame, soybean and vegetable oils. Sprinkle with sesame seeds and flax salads, is very tasty and healthy. Don’t forget about walnuts and soy, the content of unsaturated fat needed for our body proportion. Every day, add flax oil to meals.
Calories. Support the growth of the baby and the changes occurring in the pregnant body. The necessary number depends on how much the woman weighed before pregnancy, how active and how many kg she will gain. A good way to get extra calories – snacks, so always keep nuts, bananas and dried fruits. You can make a couple of sandwiches of whole grain bread with peanut butter, if you have one for sale.
Calcium. It is not possible without the normal functioning of the nervous system, blood clotting and formation of bones and teeth and the mother and the child. The claim that the body’s need for calcium can be met only by the consumption of milk and dairy products is wrong. A large amount of calcium contained in sesame seeds and poppy seeds, almonds, figs, hazelnuts, celery, cauliflower and broccoli, lentils, chickpeas, tofu, and rice and soy milk. Sesame seeds — excellent source of calcium
Iron. The problem of iron-deficiency anemia relevant to pregnant women regardless of their diet because in the body increases the volume of blood required for mothers and for babies. To avoid diseases should be sufficient to use figs, apricots, dates, prunes and raisins, nuts and seeds. An excellent source of iron are legumes and products made from them (hummus, for example, or tofu), wheat germ, wheat bran, oats, buckwheat, strawberries, apples, persimmons, spinach, and a decoction of rose hips and nettles. Remember that iron is best absorbed when concomitant with it the consumption of vitamin C, so make sure that your diet is always present citrus. Cooking in cast iron cookware also contributes to a better absorption of iron in the body.
Vitamins A, C, E is the antioxidants that help to counter such diseases, such as cancer and coronary heart disease. Vitamin a we get through eating foods rich in beta-carotene, which our body is converted to the desired vitamin. Pregnant women it is important to remember that green, red and orange vegetables contain large amounts of beta-carotene. Citrus fruits and also strawberries, currants, spinach, broccoli, cabbage and green peppers are good sources of vitamin C. useful in the Winter sauerkraut. Vitamin E can be obtained regularly eating vegetable oils, nuts and avocados. Don’t forget about the freshly squeezed juices – fruit and vegetable.
B-Vitamins (B1, B2, B6, B12). The first three of the vitamin necessary to obtain from food energy, as well as to ensure growth and repair of the body. A lot of them in the whole-wheat bread, pasta from durum wheat, legumes, nuts, seeds, brown rice, bananas, avocados, and dark green leafy vegetables. There are also dry a buffet Breakfast enriched with these vitamins.
Vitamin B12 supports a healthy nervous system and normal formation of blood, supply it in our body is designed for 3-7 years, depending on lifestyle and nutrition. And then… then there are many different and opposing opinions and theories. According to one of them with a healthy gut flora, our bodies produce B12 on their own, also this vitamin is contained on the surface of unwashed vegetables and consisting of spirulina, kelp and wheat germ.
However, the fact that most became vegans ate meat since childhood, plus a bad environment almost nullify talking about a fully healthy microflora. In addition, we always thoroughly wash all fruits and vegetables before eating. Vegetable sources of vitamin B12 are considered unreliable because they are inactive analogues of this vitamin. What should I do? In the meantime, Yes more research, doctors still recommend vegans, especially pregnant women, to eat foods enriched in B12, as well as to take extra B12 in tablets or capsules. Read more about this vitamin, read here.
Folic acid provides healthy protein synthesis, formation of blood and prevents the development of neural tube defects of the child. It is therefore essential to provide the body with sufficient amount of this vitamin even before pregnancy and early in its timing. Folic acid is found in nuts, dark green leafy vegetables, lentils and beans and avocado.
Vitamin D. Thanks to this vitamin our body better absorb calcium. Because the supply of vitamin D is deposited in the liver to normal winter enough in the summer as you spend more time in the sun, substituting for it an open face and hands. Also the additional source in the winter can be enriched Breakfast cereals.
Zinc the body needs for growth and development, during pregnancy the demand for it increases significantly. Nuts, beans, seeds, tofu and wheat germ are good sources of zinc. But often their is not enough so as to use them to get the right amount of zinc should be in very large quantities. Zinc supplements can not hurt.
Iodine supports normal functioning of the thyroid gland. To satisfy the body’s need for iodine, you need to use when cooking dishes iodized salt, not to neglect the use of seaweed. It is best to buy dried semi-finished product, the marinade for which you can make to your liking.
Vitamins for vegans during pregnancy
With a well-balanced diet and the ability to buy high-quality products it is advisable to take only B12 and omega-3 algae-based. However, if you think that some of the vitamins you still do not get, you can buy special mineral-vitamin complexes for pregnant women. (They, incidentally, is prescribed for all pregnant women, regardless of way of eating). Just make sure the vitamins were vegan.
Is Vegan Pregnancy Dangerous?
Vegan diet during pregnancy
- Breakfast: pita bread stuffed with grated apples with nuts, a glass of vegetable milk.
- Lunch: vegetable stew of potatoes, chickpeas and tomatoes with 2 pieces of whole grain bread or crackers, 2 tablespoons of vegetable oil, a Cup of corn flakes, a Cup of broth from the hips.
- Dinner: Kale salad with asparagus or green beans and chopped onions, a portion of pasta from durum wheat, an orange, a glass of vegetable milk.
- Breakfast: 1.5 cups of oatmeal on vegetable milk with any berries, handful of dates, a glass of orange juice.
- Lunch: vegetable stew of potatoes, cauliflower and broccoli, fruit salad (1.5 cups chopped salad leaves, 1.5 Cup chopped onion, 6 slices of an orange), filled with a mixture of olive oil and Apple cider vinegar, rye bread, glass of cranberry juice
- Dinner: pita bread stuffed with beans, vegan cheese and tomatoes, lightly heated in the microwave, baked apples (remove Apple from the middle, stuff with a mixture of raisins, semolina and sugar, hold it in the preheated oven for 20 minutes), a Cup of cocoa with soy milk.
- Breakfast: millet porridge with pumpkin, a glass of vegetable milk and orange juice.
- Lunch: lentil soup with spinach and lemon, a sandwich of rye bread stuffed with lettuce, onions and tomatoes, a glass of soy yogurt.
- Dinner: brown rice stewed with any vegetables and tofu, a Cup of canned peas, seasoned with vegetable oil, a Cup of grapes, Cup of broth hips.
- Breakfast: Cup of yogurt, plant-based, a piece of bread with bran, greased with vegetable oil, half a Cup of diluted pomegranate juice.
- Lunch: buckwheat porridge with canned or cooked beans, vegetable salad of spinach, onion, cucumber, dressed with olive oil mixed with Apple cider vinegar, half a Cup of berries.
- Dinner: the pita bread is stuffed with vegan cheese or tofu, Apple and vegetable 2 tsp mayonnaise, a salad of broccoli and bell pepper, a Cup of broth from the hips.
- Breakfast: 1.5 cups of muesli, a Cup of vegetable milk, banana.
- Lunch: soup with seaweed, a Cup of boiled brown rice, salad of cucumbers, tomatoes and bell pepper with greens, persimmons, a glass of any juice.
- Dinner: tofu stew with brown rice, green peas and soy sauce, kiwi.
Vegan Pregnancy Diet
The story of a pregnant vegan
Before pregnancy I didn’t eat meat for about 6 years, and from eggs and milk declined over the year to this wonderful event, and was going to continue in the same spirit, despite all the predictions of “well-wishers”. I have had no doubt that plant foods I get everything needed for me and the unborn baby. The main thing is to follow the basic rule – as much as possible to diversify the diet.
Fresh vegetables, fruits and berries (frozen in winter, different mixes), greens, nuts and seeds, dried fruits and candied fruits, legumes, soy products, buckwheat, oatmeal, barley, rice, cabbage, broccoli, cauliflower, eggplant, potatoes, onions and carrots, corn, zucchini, beets, mushrooms, pasta, sandwiches with hummus, pita bread with vegetable toppings, vegetable patties and stews, vegetable soups and borscht, cabbage rolls, stuffed vegetables, vegetable oil, dried breads, fresh juices – vegetable and fruit, herbal teas, chicory, soy milk, broth hips, fruit drinks. Sometimes cocoa, chocolate, homemade pizza and pastries.
In the middle of pregnancy was attending the Indian kitchen, where he discovered a variety of tasty, nutritious and healthy food such as sabji pulao, aloo Patra, kichri, samosas, parade, pakoras, chapatti, chutney, ginger tea. It’s amazing how not scored a couple of extra pounds!
The pregnancy was without any complications, such as toxemia, typical of the first trimester, or problems with digestion. When in the second trimester decreased hemoglobin, doctors naturally prescribed many medications with iron, which I did not accept. Helped increased reliance on beans, lentils, buckwheat and eggplant, apples, persimmons, grapes, beets and pomegranate juice. And, of course, citrus. Every day, drank a few cups of broth hips. Breakfast was oatmeal with berries and a vitamin mixture (mix and grind the pomegranate, raisins, dried apricots, walnuts, carrots and apples to taste, place in a container and store in the fridge), and after dinner ate a big bunch of parsley, squeezed lemon juice. For the entire period I gained the required 12 kg, the baby gave birth in the period, with the rate of 8/8 on the Apgar was a growth of 53 cm and a weight of 3560. On own example was convinced that veganism and pregnancy (as, of course, and vegetarianism and pregnancy) is compatible concepts.
So, don’t be afraid to stay true to his beliefs and during pregnancy. Improvise, experiment with taste, adding a variety of spices and sauces, diversify your diet wheat sausages, soy yogurt, sour cream, desserts and cheese, if these are on sale in your city. Between meals make a light Breakfast of fruits, nuts, dried fruits and candied fruits. Don’t forget to visit more often outdoors, making long walks, which contribute to better digestion and circulation. Be happy, think positive thoughts, talk with your baby, imagining how he will be when born.