If you are a vegetarian, you have to plan your diet more carefully. Whole grains, vegetables, and legumes (peas and beans) though rich in protein, most don’t contain all the essential amino acids that your boy can’t produce by itself. You can still get all the necessary protein by combining various proteins. Like rice with kidney beans, or peanut butter with whole-grain bread. A good way to go it to be sure to get some protein in every meal.
Now, your diet may not provide enough of six other important nutrients: vitamin B12, calcium, riboflavin, iron, zinc, and vitamin D. Talk with your doctor and also a nutritionist if necessary. There are also vegetarian and vegan vitamins supplements are available over the counter.
Many vegans consume fewer calories and may start their pregnancy with a lower BMI, so they should pay extra attention to be sure they are getting enough calories and nutrition for their pregnancy. The following are some helpful tips if you are a pregnant vegan:
- Be sure you are getting enough vitamin B12, and speak with your doctor about possible supplementation.
- Soy products, beans, whole grains, lentil and tofu are a good source of protein.
- Pay attention to your calcium and vitamin D. Soy milk, juice, calcium-set tofu, soybeans and soy nuts, green leafy vegetables, and okra are good sources of calcium. Dried cereals are a good source of Vitamin D.
- Your body needs to increase its blood supply for the pregnancy, iron is very important during your pregnancy. Iron can be found in dried beans, green leafy vegetables, and tofu.
- Folate is another important factor during your pregnancy. Folate can be found in enriched breads, pasta, cereals, and orange juice.
- DHA (docosahexaenoic acid) is for developing the fetal brain. You can find DHA can be found in flaxseed, flaxseed oil, canola oil, walnuts, and soy nuts.