changes in your diet

Vegetarian Diet During Pregnancy

Pregnancy is a very delicate stage in which your body needs much more nutrients, in sufficient quantities, difficult to fill. A balanced diet will promote growth and development of the baby and help you maintain your energy level throughout pregnancy, childbirth and postpartum.

So if you’re vegetarian, you still further control your diet. Nutrition during this critical time, keep in mind that the baby absorbs all the nutrients directly from you, and you must have good stocks. Therefore, if you want to be pregnant is a good idea since even before introducing the necessary changes in your diet.

During pregnancy your energy needs increase by 10-15%, but your needs for minerals and vitamins in a 20-100%. Do not be afraid of not eating enough protein, so you only need about 10-20 grams more than women who are not pregnant. Iron needs increase substantially, they are necessary for the formation of red blood cells. This is offset by increased iron absorption by the body and reduced iron losses (menstruation disappears).

However, there is risk of iron deficiency during the third trimester of pregnancy and therefore double the recommended intake of iron (15 mg / day to 30 mg / day) during this period. Good sources of iron are legumes, tofu, nuts, seeds, dried fruits, whole grains and green leafy vegetables. Include in your diet zinc-rich foods such as legumes, nuts, seeds and whole grains. Calcium works with the proper formation of bones and teeth of your unborn baby and your nerves, muscles and the functioning of the blood. During pregnancy, calcium absorption increases. They recommend the tahini, algae hiziki and broccoli.

During pregnancy and lactation must significantly increase your intake of nutrients instead increase your calorie intake only moderately, consuming about 2,500 calories a day.