Fasting is a diet without fish, eggs. Many people choose to go on a vegetarian diet because of their beliefs or simply want to be frugal. However, the question and the question is, is the vegetarian pregnant woman good? Vegetarian menu for pregnant women how to full nutrition. To ensure the nutrition for the fetus to develop normally and healthy.
Will fasting during pregnancy meet the nutritional needs of the baby?
Different from what many people think that being pregnant and being vegetarian is not enough nutrients for the development of mother and baby. However, if you know how to prepare and vegetarian scientifically rational, then vegetarian dishes are more delicious and more nutritious than salty dishes.
In addition, you can use some additional foods to make sure you have enough nutrients. Like fruits, legumes and plant milk along with a number of other important nutrients.
The nutritious vegetarian menu helps mothers to have children
To make the vegetarian diet nutritious enough for pregnant women. It is necessary to provide a full range of nutrients found in vegetables, fruits and vegetables. So what are those foods ?.
Protein is essential for making cells in the body and helps secrete hormones that support fetal development.
Every day, pregnant women need about 75g of protein. If not, you can add some protein-rich foods to your diet:
- Peas, chickpeas
- Kidney beans, black beans and daisies
- Cereals and breads made from whole grains
- Walnuts, pistachios, cashews, almonds, pine nuts …
Calcium is very important for bone formation in the fetus. In addition, it is an essential substance to support the functions of the nervous system, heart and muscles.
Every day pregnant women need to absorb 1,000mg of calcium. Some good sources of calcium you can try:
- Milk, yogurt, cheese
- Dark green leafy vegetables
Iron is essential in making blood cells. Pregnancy increases the amount of blood in your body by about 50% to support your baby’s development.
Iron deficiency can lead to anemia, if serious can lead to premature birth. If you have iron deficiency, you need to take iron supplements. Every day, pregnant women need about 27mg of iron.
- Soy beans, chickpeas
- Products made from soy: tofu, soy milk …
And of course, vitamin B12, iodine, vitamin D, zinc, DHA, fruits are indispensable in daily meals.
Menu for pregnant women in the first 3 months
In the first 3 months of pregnancy, the baby is very young and cannot absorb nutrients. So pregnant women also do not need to gain weight or eat more. Only 1-2 kg increase is reasonable.
Mothers need to provide 200 – 300 calories a day and the menu for pregnant women in the first 3 months is indispensable for the following nutrients:
- Protein: 20g
- Calcium: 800mg
- Folic acid: 400 mg
Menu for pregnant women 3 months between
In the third trimester, pregnant women should gain 0.5 – 1 kg a week. Pregnant women need to provide 340 calories a day and the menu for pregnant women in the middle 3 months is indispensable for the following:
- Protein: 75-100g
- Calcium: 1000mg
- Iron: 27 mg
- Fat: 25-35% of daily calories.
Menu for pregnant women last 3 months
In the last 3 months, the amount of calories and nutrients needed to be loaded into the body is equivalent to 6-7kg of body weight, that is, women need to increase 6-7kg to be able to have the necessary nutrition for mothers and babies.
During pregnancy, the mother’s weight gain of about 12kg is reasonable to provide enough nutrition for the baby and the energy for the mother to take care of the baby after birth.
The menu for pregnant women in the last 3 months is indispensable for nutrients including protein (protein), fat, fiber, vitamins, minerals.
Some vegetarian dishes for pregnant women
1. Vegetarian dish of young tofu cauliflower soup for pregnant women
Only with a cauliflower, young tofu, white radish, carrots and cilantro, scallions can be processed into a bowl of young tofu cauliflower. Soup bowl of protein helps to make the eyes of the body. Not only that, cauliflower is also a good source of iron for pregnant women. In addition, you can make delicious vegetarian dishes for pregnant women from other iron-rich ingredients such as vegetarian cabbage rolls, green beans, eggs, …
2. Vegetarian vegetarian pumpkin lentil stew
Pregnant women know that only a bowl of lentil stew with lentils but has less than 179 calories, 4 grams of fiber and contains only 9.4 fat, 2 mg of cholesterol. This is one of the nutritious vegetarian dishes for pregnant women who are vegetarian, can be eaten with bread in the morning. In addition, you can also make delicious dishes from this type of bean such as brown rice porridge lentils, vegetarian lentil soup, … (vegansociety)
3. Tofu with enoki mushrooms
Tofu with enoki mushrooms is a delicious vegetarian food for pregnant women high in protein, very good for health. To create a refreshing, light-flavored dish, you should pay attention to pickling needles of ivory-white color, soak through dilute salt water, and beans are soft and smooth. Protein is found in soybeans, beans, oats, … so pregnant women can supplement through the fried tofu with fresh mushrooms, tofu with tomato sauce, …
4. Shiitake mushroom stew
Vegetarian shiitake mushroom served with boiled vegetables makes the pregnant women feel more delicious. Not only that, shiitakes contain Vitamin B12, which is a nutrient that prevents heart failure, anemia, rickets, … essential for fetal development. In addition to shiitake mushrooms, this vitamin is also found in egg foods, milk and soy, cereals, …
The note when eating for pregnant women
- Split into brunch.
- The food is full of nutrients, diverse.
- Minimize sweets.
- Add more stupid, correct fresh.