For Vegetarians
If you are a vegetarian, you may be worried that your diet may harm your baby. No need to worry. If you are healthy, there is no reason to give up this diet. All the rules stated for other pregnant women apply to you. Eat a wide variety of foods, but pay attention to your nutritional balance every day.
– Eat at least 4 servings of calcium-rich foods per day.
– Add more nutrient-rich foods to your diet.
– Take nutritional supplements such as vitamin B-12.
Sources of Support
The best sources of vitamins and minerals are foods. However, during this period, some pregnant women have difficulty finding food sources that will provide them with enough folic acid, iron and calcium. That's why doctors resort to vitamin pills. Even if you take these pills, your diet is still very important. Taking supplements will not compensate for your poor diet.
Folic Acid
Folic acid is a B vitamin that helps prevent nerve damage and serious abnormalities in the brain and spine. You need 400-800 mcg of folic acid before the second and third months of your pregnancy. In the following months, 600 mcg per day will be sufficient.
Green leafy vegetables, citrus fruits, beans and peas are just a few of the natural sources of folic acid.
Calcium
You and your baby need calcium for strong bones and teeth. Calcium also helps the circulatory, muscular and nervous systems work properly. If you do not get enough calcium during this process, your baby's needs will be met by your bones. 1000 mg of calcium is necessary for the body daily. Pregnant women between the ages of 13-19 should also consume 1300 mg of calcium.
Most fruit juices, breakfast cereals and fruits are rich in calcium.
Protein
Protein is vital for your baby's development. The recommended daily amount of protein is 71 grams.
Protein content is high in lean meats, fish, eggs , dairy products and peanuts.
Iron
Blood changes during pregnancy are an undeniable fact. Therefore, your need for iron will be twice as much as usual. The recommended daily amount is 27 milligrams.
Lean red meat, poultry, dried fruits and fish are iron-rich foods.
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