Im pregnant and also a vegetarian...But..?!
Thanks in advance
Answers: people all around me is telling me to eat meat for protein and other needed vitamins. I rather not because i am against the cruel of killing animals just for food. I eat Tofu and Seitan though, i thought that would give off enough protein. but please tell me what else should i eat to be healthy and have a healthy vegetarian baby?
Thanks in advance
eat more protien foods like beans, nuts,
go as wide and varied as you can, (don't always eat the same kind of "meat replacer" or beans) Eating JUST tofu and one other meat alternative might not be enough.. vary it a bit more, and you should be fine..
take your prenatal vitamins..
eat green leafy veggies for calcium and iron.. sneak blackstrap molasses into your food if you can (HIGH in iron)
put peanut butter on your waffles, pancakes, toast, etc, for a DELICIOUS way to "sneak in" a bit more protien.. (course you can still top with syrup, jam, etc, etc..
eat beans for protein and other vitamins such as iron can be found in such things as broccoli do some research and you can have a healthy baby without eating meat as that is your choice.
there are a lot of women who are vegitarian and pregnant. you just have to be carefull with your diet. Make sure you are taking your prenatal vitamins. I would talk to your doctor about a diet plan. She's the best source.
Being vegetarian is fine. You should be able to continue to get the proper amounts of vitamins and proteins from the same sources you were before. Vegetable and whole grains are stressed in a healthy pregnancy diet, so you should do well. Assuming you are combing the right proteins to be complete, and taking prenatal vitamins (or other supplement from health food store approved of by ob/midwife) you will have a very healthy pregnancy.
Peanuts and nuts in general have a lot of protein, as well as soyand bean products. I don't know whether you are vegan or not, but Dairy products like eggs and yogurt should help as well.
LOL I found I could not tolerate animal flesh at all while expecting.
Here are somecsite that should hepl. Even one that is a Blog "Community. Health to you & your new blessing.
http://www.recipestoday.com/articles/nut...
http://www.vegetarianwomen.com/
http://www.vrg.org/nutrition/pregnancy.h...
http://www.mothering.com/discussions/sho...
There are millions of vegetarian and vegan women that are pregnant. Actually, at this stage in your life you need to be healthy but also mentally relaxed and eating meat is may make you more worried and not really help you.
Plus, if you wish to rise your children vegetarian, it would be a great start from them to be vegetarian in your tummy! lol.
Protein
You will probably get lots of questions about whether or not you are getting enough protein. Current recommendations for protein in pregnancy call for 25 grams more of protein per day in the second and third trimesters for a total of 71 grams of protein 4. One study showed that the average non-pregnant vegan woman was eating 65 grams of protein daily 5, almost enough to meet the needs during pregnancy. If your diet is varied and contains good protein sources such as soy products, beans, and grains, and you are gaining weight, you can relax and not worry about getting enough protein. Many women simply get the extra protein they need by eating more of the foods they usually eat. As an example, you can add 25 grams of protein to your usual diet by adding 1-1/2 cups of lentils or tofu, 2-1/2 cups of soy milk, or 2 large bagels.
learn how to combine your veggies and other foods together to form complete protiens. such as, beans and rice seperate are not complete, but a combination of the two combines the nine essential amino acids of each to form a complete protien. the body cannot use the protien unless it is complete.
it is not necessary to eat the combo. at the same meal, but within a few hours of each other. once digested the complete protien will not form.
If you're vegetarian, then you know the whole protein thing is a load of bull. And if anything, I would want to avoid all the toxins and chemicals that are present in meat. Your fetus will not benefit from Bovine Growth Hormone.
Vegetarian diets during pregnancy and lactation, from the Vegetarian Resource Group:
http://www.vrg.org/family/adatranscript....
Information on vegetarian pregnancy from the Vegetarian Society:
http://www.vegsoc.org/info/preg.html
Vegetarian Diets During Pregnancy from Vegetarian Nutrition:
http://www.vegetarian-nutrition.info/vn/...
Best of luck to you and the baby!
To be on the same side, I think you should look up these two books by Branda Davis and Vesanto Melina : Becoming Vegetarian and Becoming Vegan.
They have a great chapter on pregnancy, lactating and infant nutrition for vegatarians and vegans... Just go to your local bookstore and read up these chapters. They will give you all the information you need...
Good luck!
Hi I found this info on askbaby.com, wish you all the best! :)
Vegetarian pregnancy
Pregnancy without meat - it can be done. Find out what you need to include in a vegetarian diet for a healthy pregnancy.
Found in: Eating for pregnancy > Vegetarian pregnancy
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Everybody knows how important it is to eat a healthy, balanced diet during pregnancy so that you and your developing baby get all the nutrients you need. However, many people believe that a nutritionally balanced pregnancy diet cannot be achieved without the inclusion of meat.
As approximately 10% of women in the UK are vegetarian, this means that many women are disapproved of for 'not doing whats best for their baby' simply because they don't start wolfing down bacon sarnies as soon as they get a positive test. However, provided a vegetarian mother-to-be makes sure she eats a nutrient rich diet (just as any meat eater should), pregnancy without meat shouldn't pose a risk at all. Many vegetarians follow a healthy diet by including lots of fruit, vegetables, wholegrains and non-meat proteins in their meals. However as an expectant mothers' nutritional needs doubles and calorific needs only increase by about 15% during pregnancy it is especially important to make sure that every food eaten counts.
Protein
Obviously for many meat and fish provide the main source of protein, however there are also a varied number of alternative options. Eating plenty of protein is important as it plays an essential role in the development of the foetus and the placenta. The vast majority of foods contain a protein component however foods that are particularly good sources include dairy products, cereals, nuts, seeds, lentils, pulses and beans, as well as soya products. Additionally, there is an increasing range of meat-substitutes on the market which are excellent sources of protein too.
Calcium
Calcium plays an especially important role during the third trimester although it is also essential throughout pregnancy to support the growth and development of baby's bones. Your body actually becomes more efficient at absorbing calcium during pregnancy however it is still important to ensure you consume a sufficient amount of calcium rich foods. Dairy products are excellent sources of calcium as are leafy green vegetables, almonds, pulses and wholegrain cereals, Fortified soya milks can be a good alternative for those who don't eat dairy.
Calcium cannot be properly absorbed by the body without sufficient levels of vitamin D. We get this vitamin from sunlight, however if you do not spend a great deal of time outdoors each day you should try to include fortified margarine and dairy products in your diet.
Iron
It is important to eat iron rich foods during pregnancy as levels of iron in the blood decrease as the maternal supply is shared with baby. Iron plays an essential role in the formation of red blood cells that deliver oxygen to cells around the body. While those with low levels of iron may suffer from anaemia, unless recommended by your Doctor you needn't take iron supplements but instead focus on eating plenty of iron rich foods such as green vegetables, wholegrains, pulses, dried apricots and other dried fruits.
Vitamin C enhances iron absorption so combining fruit, vegetables or juice as part of a meal and avoiding tea and coffee for an hour before or after you have eaten (as they contain tannin which affects absorption) will help to ensure your body has enough.
Zinc
The often overlooked mineral zinc is especially important in pregnancy as it plays a role in cell division and helps to form baby's immune system. Good sources of zinc include wholegrains, cereals and seeds (these make a handy and healthy snack).
Vitamin B12
Vitamin B12 plays a key role in the development of the nervous system. However, consuming a sufficient amount of this vitamin can be tricky for those who don't eat meat as it is mainly found in animal products. If you don't eat dairy or eggs it may be that you need to supplement your diet, however this should only be done at the consult of your GP.
Omega 3 Fatty Acids
As has been widely publicised omega-3 fatty acids are essential for healthy development of a baby's eyes and brain. While the source focus tends to placed on fish, they can also be found in soya products, walnuts, peanuts, peas, leafy greens and berries.
Folate
This is a B vitamin that is essential in the development of the spine, skull and brain. While leafy greens and wholegrain cereals are good sources, it is currently recommended that expectant mothers should take folic acid supplements throughout pregnancy so as to reduce the risk of neural tube defects. Current guidelines suggest that a 400mg supplement of folic acid should be consumed daily at least until the 12th week of pregnancy.
By carefully combining the foods you eat so that a well balanced, nutrient rich diet is achieved, pregnancy without meat is just as healthy an alternative for you and your baby.
There are plenty of good vegetarian "meats"! As far as protein there is kidney beans (use with vegetarian "beef" for chillie) Plantiens, peas, all sorts of nuts, eggs if you are not a vegan! Lentals, split peas! Many kinds of beans!
Lots of nuts and legumes! Don't forget about Tempeh!
Since you are e vegetarian you can have eggs, milk, cheese, yoghurt! The possibilities are endless.
For the record you don't need to eat meat to get protein. I carried twins to term as a vegan. I get plenty of protein and after almost 30 years of not consuming an animal product have never had a single issue related to a protein deficiency.
Not to worry, you are fine. Don't let the nervous Nellies get to you. Whole Cultures of people are vegetarian and have been for more than a Millennium or three. They have been having healthy babies for 6 thousand years and more without ever thinking about eating any animal whatsoever. Doesn't that give you more confidence in your choice? In our little vegetarian/spiritual community we have seen four generations of healthy American vegetarian babies be born and grow into healthy vegetarian parents!
You might want to add some Tempeh for the added B Complex Vitamins (folic Acid et al.), and there are excellent pre-natal vitamins available for vegetarians too. The Omegas ( 3, 6, & 9) are available in Hemp, hemp milk and hemp butter Omega 3 & 6 are in Flax.
Hemp Bliss is hemp milk which is delicious and off the charts in both protein and Omegas -- a fabulous source of them. .
But you really needn't worry about protein.
A really good resource for pregnant vegetarians and lactating mothers is Laurel's Kitchen. There is an entire section devoted to the topic in the last third of the book near the nutrition compendium. You can find it in bookstores as well as in the Library. .Have the courage of your convictions. You and baby will be fine!
You can get all the nutrition you and your baby need from a vegetarian diet, but you have to be willing to do some serious meal planning (this holds true for meat-eaters, too, by the way.)
You're right that tofu and seitan are high in protein. So are lots of other vegetarian foods like beans, lentils, chickpeas, peanuts, tree nuts, seeds, whole grains, dark green vegetables, eggs and dairy products. Read labels and keep a tally of what you're taking in on a daily basis so you can answer that concern.
There are a lot of good books on vegetarian pregnancy and lactation. "The Vegetarian Mother's Cookbook" by Cathe Olson is good, as is "Raising Vegetarian Children" by Joanne Stepaniak and Vesanto Melina (both of whom are registered dietitians.) Explore the available information, talk to your OB and consider visiting a dietitian if you're not confident in your own meal planning. It's entirely doable, though.