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Blog ID : 197507
Protein is essential for women who are pregnant. It is essential that women who are vegetarian get alternate sources of protein.
When you are pregnant you are eating for you and your baby. Your diet would not be affected drastically though as the baby is in her premature stages. The increase in the amount of food you need to consume will be a moderate one.

As far as protein is concerned, according to the Dietary Reference Intake (DRI) the consumption per day for women between 19-50 years is 46 grams. This increases to 71 grams per day when a woman reaches the 2nd and 3rd trimester of her pregnancy.

When you are a vegetarian such a target may seem hard to achieve. But the DRIís are just references for most of the population and the actual need may be lower than subscribed.

Protein source for vegetarian mothers:

Beans and legumes: Along with protein they are a good source of fiber, calcium and iron. Get different kind of beans and store them in air tight containers. If you are in the habit of using canned beans be sure as they are low on nutrition. The more natural or organic the product the better is the nutrition value.

In beans, Soybean is the most predominant in nutrition content. Fermented Soy products like Tofu (Soy paneer) have additional benefits as they contain healthy bacteria and enzymes that assist in digestion. Even soy milk has similar benefits

Avoid artificial soy products. Moreover, though Soy is a good source of protein do not rely only on it. Variation is important for deriving the best from a vegetarian diet.

Whole grains: Brown rice, whole wheat, oats etc. supply B complex vitamins along with protein. They are also rich in fibre. The less refined the grain the more nutrition it will provide.

Nuts and seeds: They are a rich source of protein and essential fatty acids. Flax seeds, pumpkin seeds, walnuts etc. are an excellent source of omega-3 fatty acids which are crucial for the development of the babyís brain and nervous system.

While consuming nuts be wary of any nut allergies that might run in the family. Studies have shown that consuming peanuts can cause the fetus to get exposed to various peanut allergens.

Apart from providing you with protein these foods will also help boost your energies and provide you with the necessary vigour to nurture your womb.
Category : Health
Tags : pre-menopause, pre-menopause s,
URL : https://www.healthenablr.com/welltips/vegetarian-foods-pregnant-mothers
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Date Added : 29-3-2017