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July 15, 2022

Pregnancy Diet for Vegetarians.

You are pregnant and you are a vegetarian. As you face months of preparation to deliver your own bundle of joy, are you filled with anxiety about how to keep your body and your baby in the best of health? Is talk of the goodness of lean meat, egg, fish and fish oils making you doubt your vegetarian diet?
Well, let’s put your mind at ease. A well-balanced vegetarian diet is adequate for providing optimum nutrition for you and your baby. You just have to take care that your diet includes food that will provide you with the right mix of nutrients.

Let’s help you with this guide to good eating during pregnancy. Here’s what you should be aiming to eat to stay in the pink.

Carbohydrates
Choose whole grains such as brown rice, oats, quinoa instead of white rice, pasta or bread. In addition to carbohydrates, they also contain fibre, vitamins and some of them also contain protein, minerals and vitamins.

Protein
You need not miss out on proteins if you are vegetarian. Milk and milk products, soy products, beans, peas, lentils, nuts are seeds are all rich in protein. Plant based protein is often the healthier choice.

Vitamins and minerals
This is your area of strength. Vegetables and fruits are high in vitamins and minerals. Include dairy products for calcium, sweet potato and carrots for vitamin A, broccoli, dried fruits, breakfast cereals for a host of benefits. Dark green leafy vegetables, citrus fruits, dried beans, peas and lentils are rich in natural folate. A good mix of these will give you your daily dose of vitamins and minerals. Spend some time in the sun in the morning. This will boost vitamin D levels in your body.

Fibre
Everyone needs fibre. It is especially important when you are pregnant as it keeps constipation away. Include green leafy vegetables, broccoli, fruits and vegetables in your diet daily to keep your gut happy.

Fat
Don’t shun fats during pregnancy. Your baby needs fat for healthy development. Just stick to monounsaturated fats and avoid saturated fats and trans fat. Choose plant-based fats as they are the healthier option. Use them in moderation and avoid fried foods and processed foods.

Water
Drink plenty of water to stay hydrated. It not only prevents constipation, but also maintains your blood volume and prevents urinary infections.

A balanced meal will give you all the nutrients you need during your pregnancy, but it is impossible to measure your nutrient intake every meal. Just be sure to include all food groups, avoid junk, greasy and sugary foods. Stick to natural juices and water for hydration and opt for home cooked meals.

No matter what you do, don’t miss your prenatal appointments. Your obstetrician will check your health and give you a prescription for prenatal vitamins and supplements. These will fill any shortfall in your diet.

Now that you have rejoiced in your good news, it’s time to schedule your prenatal checkup. Consult our obstetrician to guide you through every step of your pregnancy. We will work with you to keep you in great shape to welcome your healthy baby home.

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