Best 9 Tips For Vegetarian Diet Pregnant Lady
Many people believe that good amounts of protein and vitamins are found only in non-vegetarian foods, but this is not the case. You can also get all the necessary nutrients from vegetarian diets. So, here I am giving 9 tips for vegetarian diet pregnant lady.
9 Tips For Vegetarian Diet Pregnant Lady:
During pregnancy, pregnant woman take special care of the food and drink. The reason for this is that whatever the pregnant woman eats, will also have a direct effect on her baby. This is the reason why doctors recommend eating a diet rich in protein and vitamins during pregnancy. Let us tell you what vegetarian women should eat during pregnancy so that their body can get all the necessary nutrients.
1. Vegetarian Source Of Protein:
When an infant is formed in the womb, protein is needed in the formation of the organs and bones of its body. Most of the women in India do not get a protein-rich diet, due to which most of the children born here are weak or have some congenital disease. Proteins are considered builder nutrients. For protein, women should consume dairy products, legumes, almonds, cashews, raisins, pistachios, seeds, and walnuts.
2. Vegetarian Source Of Iron:
Iron is also an important element for women in pregnancy. Iron helps in increasing hemoglobin in the body. Its deficiency leads to anemia problems. To supply iron, you should take coarse grains like wheat, barley, millet, maize, etc. Apart from this, you should also consume soybeans, tofu, cottage cheese, lentils, green vegetables, etc. Keep in mind, you should not drink too much tea and coffee during pregnancy.
3. Calcium and Vitamin D:
Calcium is an essential element for building baby bones. Calcium strengthens bones. Women who are deficient in calcium have weak babies. Women over 19 years of age need more than 1000 milligrams of calcium a day. But tell you one important thing that calcium is beneficial only when you have enough vitamin D in your body because vitamin D helps in absorbing calcium. Milk and other milk products have both calcium and vitamin D, so you can consume milk, yogurt, yogurt, cheese, fruit juice, etc.
4. Vitamin B12:
Vitamin B12 is found in very few vegetarian diets, so it is deficient in most women. Vegetarian women should consume soy products like soy milk, tofu, soya chunks, etc. during pregnancy. Apart from this, this vitamin is also found in cow and buffalo milk.
5. Folic Acid:
Folic acid is also called folate. Pregnant women need at least 600 micrograms of folic acid a day, whereas 400 micrograms of folic acid daily are needed on normal days. You can eat green leafy vegetables, whole grain bread, whole grain pasta, beans and citrus fruits for folate.
6. Complex Carbohydrates:
Keep a portion of these in every meal. Eat complex carbohydrates such as brown rice, whole grains, quinoa, oats, millet, semolina, and wholegrain bread and pasta, etc. Not only will you and your baby get more nutrients, but they will also keep your stomach full for a long time. Also, eat starchy root vegetables such as potato, sweet potato, or banana, etc.
Fat is also an important part of a healthy diet, but some fats are better for you than others. Whether you are pregnant or not, try to eat more healthy fats (monosaturated and polyunsaturated). On the other hand, reduce the intake of unhealthy fats (saturated fat and trans fat).
Perhaps there is no need to explain why a woman should drink enough water during pregnancy. By drinking water, neither the toxic elements of the body come out as urine, but the body is not dehydrated either. This protects the mother and child from many types of infections.
9. Fruits and Vegetables:
Try to eat at least five parts of fresh fruits and vegetables every day. Insist on eating more vegetables than fruits. Include different fruits and vegetables with different colors, which will increase your nutrition. Juices and smoothies also benefit. However, natural sugars can affect your blood sugar levels and your teeth may also deteriorate. Therefore it is better to limit the quantity of these drinks. So, include more fresh fruits and vegetables in your diet chart during pregnancy.
Things To Do And Things To Avoid For Pregnant Lady:
When you know that you are pregnant, taking care of yourself physically and mentally becomes even more important. If you follow some of these simple guidelines, you can give birth to a healthy baby with a problem-free pregnancy
1. Eat Nutritious Foods Three To Five Times A Day:
Instead of eating more at once, take three to five times but nutritious food. In this type of food, salad, green vegetables, fruits, yogurt, milk, cheese, lentils, etc. can be taken. Apart from this, keep taking supplements provided by the doctor. This will provide complete nutrition to you and the child.
2. Have Snacks And Beverages In Between Meals:
In between the main meals, you must eat some nutrients to satisfy your hunger. Due to this, your life will not be disturbed due to hunger. Apart from this, to avoid lack of water in the body, you should also keep taking juice, etc.
3. Do A Light Workout:
By taking time off work and doing light workouts, you will avoid problems in pregnancy as well as keep the mood fresh. Your body is experiencing many changes. One of the most prominent changes is your size and weight. Maintaining an active lifestyle along with regular exercise will keep you healthy. Exercise helps in stress management and helps you in reducing the upcoming challenges of childbirth and motherhood.
4. Take Adequate Rest:
Adequate sleep and relaxation are required during pregnancy. Make sure you sleep well and rest your feet as much as possible. Yoga and deep breathing help you relax and calm down.
5. Avoid Alcohol, Drugs, And Smoking:
Avoid alcohol as it reaches your child through the blood. It also increases the likelihood of giving birth to a child with Fetal Alcohol Syndrome (FAS), which affects the child’s mental growth. Drugs and smoking are equally dangerous as they affect the development and health of the child.
6. Reduce Caffeine Intake:
Energizing oneself with fruits is more beneficial than caffeine. Research proves that caffeine increases the likelihood of miscarriage. Pregnant women are deficient in iron, and caffeine makes it difficult for your body to absorb iron. Therefore, it is advisable to avoid caffeine.
Taking care of food and other habits during pregnancy is the most important thing to do. So, remember these tips to take care of yourself during pregnancy. Hope these tips will help you to be healthy during your pregnancy.