7 food rules for pregnant vegan
The most important concern of every pregnant woman is how to provide proper nutrition for her fetus to ensure its healthy and normal growth without it lacking any of the nutrients, which is a concern for the vegetarian pregnant woman.
No need to worry, my dear, you can get all the nutrients that you and your fetus need through vegetarian foods for pregnant women, which will guarantee you and your fetus a balanced diet that contains all the nutrients necessary for you during the pregnancy journey, which is what we offer you in this article.
**Dietary rules for vegetarian foods for pregnant women
If you are pregnant and following a vegetarian diet, consider the following during pregnancy:
1- Get four servings of legumes, as they contain zinc, iron, and protein.
2- Eat eight to ten servings of fruits and leafy vegetables, divided throughout the day, as they contain antioxidants that protect the mother and fetus from diseases.
3- Eat four servings rich in calcium, which plays a key role in the growth of bones and teeth in the body of the mother and the fetus.
4- Eat six to eleven servings of whole grains, such as brown rice, oats, and wheat, to get some important elements like zinc and phosphorous.
5- Get one or more servings of food rich in vitamin B12, as it helps in the production of healthy tissues and cells.
6- Eat a serving or more of some foods rich in vitamin C, because it helps absorb iron from plant sources, and these foods include citrus fruits of all kinds and other foods such as cantaloupe, lettuce, cabbage, tomatoes, and guava.
7-Dodon't forget the omega-3 and omega- 6 essential fatty acids, of which fish is an excellent source, but you can also replace it with avocados and flaxseeds.
**Important vegetarian foods for pregnant women
To get everything your fetus needs, rely on eating these foods:
1- Protein: Important for building the bones and tissues of the fetus, and a vegetarian mother can obtain it by eating beans, peas, beans, lentils, peanut butter, oats, brown rice, walnuts, nuts, and wheat bread. These are all necessary to provide the extra 10 grams of protein needed for your fetus at each meal, as your pregnancy body needs 50 grams of protein per day.
2- Iron: It is one of the minerals necessary for the health of the pregnant woman and the fetus, as the body needs more of it in the blood to help deliver nutrients through the placenta to the fetus, and it can be obtained from grains, legumes, vegetables, and dried fruits.
3- such as iodine, magnesium, and copper, and they can be obtained from green vegetables.4- Folic acid:
Minerals:
A pregnant woman should take 400 micrograms of it daily to protect against fetal abnormalities, and the doctor will prescribe it for yoherBut you should also get it from green leafy vegetables, cereals, orange juice, fruits, bread, and pasta, and it is essential in the first 3 months of pregnancy and the planning stage of pregnancy.
5- Calcium: It is important for building bones, teeth, and cells in the fetus, and the fetus if it does not get enough from the mother’s food, will get it from the mother’s bones.
You can get it from milk and its derivatives, and if you do not eat milk and dairy products, you can replace it with soy milk, oat milk, chocolate, sesame seeds, tahini, dried fruits, eggs, wholemeal bread, turnip, spinach, cauliflower, watercress, bell pepper, and broccoli.
6- Vitamin D:
If you do not have enough vitamin D, your body will not absorb calcium, and you can get it from the sun, Enom eating certain foods such as meat, oily fish, and eggs, and taking vitamin D supplements, s that the child gets what he needs. Vitamin D also increases iron absorption, so it is best to take a glass of orange juice, equivalent to 150 ml, with or after a meal.
7 food rules for pregnant vegan
The most important concern of every pregnant woman is how to provide proper nutrition for her fetus to ensure its healthy and normal growth without it lacking any of the nutrients, which is a concern for the vegetarian pregnant woman.
No need to worry, my dear, you can get all the nutrients that you and your fetus need through vegetarian foods for pregnant women, which will guarantee you and your fetus a balanced diet that contains all the nutrients necessary for you during the pregnancy journey, which is what we offer you in this article.
**Dietary rules for vegetarian foods for pregnant women
If you are pregnant and following a vegetarian diet, consider the following during pregnancy:
1- Get four servings of legumes, as they contain zinc, iron, and protein.
2- Eat eight to ten servings of fruits and leafy vegetables, divided throughout the day, as they contain antioxidants that protect the mother and fetus from diseases.
3- Eat four servings rich in calcium, which plays a key role in the growth of bones and teeth in the body of the mother and the fetus.
4- Eat six to eleven servings of whole grains, such as brown rice, oats, and wheat, to get some important elements like zinc and phosphorous.
5- Get one or more servings of food rich in vitamin B12, as it helps in the production of healthy tissues and cells.
6- Eat a serving or more of some foods rich in vitamin C, because it helps absorb iron from plant sources, and these foods include citrus fruits of all kinds and other foods such as cantaloupe, lettuce, cabbage, tomatoes, and guava.
7-Dodon't forget the omega-3 and omega- 6 essential fatty acids, of which fish is an excellent source, but you can also replace it with avocados and flaxseeds.
**Important vegetarian foods for pregnant women
To get everything your fetus needs, rely on eating these foods:
1- Protein: Important for building the bones and tissues of the fetus, and a vegetarian mother can obtain it by eating beans, peas, beans, lentils, peanut butter, oats, brown rice, walnuts, nuts, and wheat bread. These are all necessary to provide the extra 10 grams of protein needed for your fetus at each meal, as your pregnancy body needs 50 grams of protein per day.
2- Iron: It is one of the minerals necessary for the health of the pregnant woman and the fetus, as the body needs more of it in the blood to help deliver nutrients through the placenta to the fetus, and it can be obtained from grains, legumes, vegetables, and dried fruits.
3- such as iodine, magnesium, and copper, and they can be obtained from green vegetables.4- Folic acid:
Minerals:
A pregnant woman should take 400 micrograms of it daily to protect against fetal abnormalities, and the doctor will prescribe it for yoherBut you should also get it from green leafy vegetables, cereals, orange juice, fruits, bread, and pasta, and it is essential in the first 3 months of pregnancy and the planning stage of pregnancy.
5- Calcium: It is important for building bones, teeth, and cells in the fetus, and the fetus if it does not get enough from the mother’s food, will get it from the mother’s bones.
You can get it from milk and its derivatives, and if you do not eat milk and dairy products, you can replace it with soy milk, oat milk, chocolate, sesame seeds, tahini, dried fruits, eggs, wholemeal bread, turnip, spinach, cauliflower, watercress, bell pepper, and broccoli.
6- Vitamin D:
If you do not have enough vitamin D, your body will not absorb calcium, and you can get it from the sun, Enom eating certain foods such as meat, oily fish, and eggs, and taking vitamin D supplements, s that the child gets what he needs. Vitamin D also increases iron absorption, so it is best to take a glass of orange juice, equivalent to 150 ml, with or after a meal.
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