| Vegetarians are often concerned with their chosen | | | | important for the baby's bone and teeth |
| diet when they get pregnant. During pregnancy, a | | | | development and for the mother to prevent |
| woman's diet requires a 30% increase in protein | | | | osteoporosis. A pregnant woman must consume 4 |
| intake and some vegetarians think that their diet is | | | | portions of foods rich in calcium a day. Calcium intake |
| not enough for their baby's development. Aside from | | | | is not a big issue among many types of vegetarians |
| protein, calcium intake is also a big concern for | | | | since most of them include dairy products in their |
| vegetarians, especially among vegan vegetarians who | | | | diet. However it is a concern for vegetarians that |
| completely exclude dairy produce in their diet which | | | | exclude diary products. |
| are a primary source of calcium. The purpose of this | | | | Foods to eat when pregnant that are good sources |
| article is to identify the foods to eat when pregnant | | | | of calcium are yoghurt, dried fruits, nuts, seeds and |
| for vegetarians who wish to continue their healthy | | | | dark green vegetables like broccoli and spinach. |
| vegetarian diet. | | | | Vegetarians can also get calcium from soya drinks |
| As mentioned above, protein is very important during | | | | and margarine fortified with Vitamin D. All vegetarians |
| pregnancy as protein helps in building human cells and | | | | can supplement their calcium intake by sun exposure |
| for the fetus inside the womb, cells multiply rapidly. | | | | during the early morning and late afternoon. |
| Thus, adequate supply of protein is needed to keep | | | | Another nutrient that is important for pregnancy and |
| up with the fast cell production of the baby. Aside | | | | for vegetarians is Vitamin B12. This vitamin is needed |
| from animal sources, vegetarians can get their protein | | | | for the baby's cell and tissue production and for |
| from plant sources like soya, tofu, beans, lentils, | | | | mothers who wants to breastfeed their baby. |
| tempeh, legumes and chicken peas. For lacto-ovo | | | | Vegetarians can get this vitamin from cereals and |
| vegetarians, pregnant women can get protein from | | | | vitamin B12-enriched soya milk. |
| eggs. | | | | In conclusion, pregnancy should not stop a vegetarian |
| If pregnant vegetarians are concerned that their | | | | from their healthy diet as being vegetarian can help in |
| alternative protein sources are not enough, they can | | | | producing a very healthy baby and having a |
| combine their protein intake with foods rich in amino | | | | trouble-free pregnancy. Consult your doctor for the |
| acids which also helps in cell generation. Foods rich in | | | | daily recommended allowance of the foods to eat |
| amino acids that also comply with the vegetarian diet | | | | when pregnant for vegetarians, as well as other |
| are grains and brown rice. | | | | supplements to achieve enough protein, calcium and |
| Calcium is also essential when pregnant. This mineral is | | | | Vitamin B12 nutritional requirements. |