The pregnant woman who is a vegetarian can have a normal and healthy pregnancy, having a balanced and varied diet, rich in nutrients and calories that satisfy the needs of both mother and baby.
As with any pregnancy, it is important that during this phase it is accompanied by a doctor and nutritionist, to avoid a lack of vitamins and minerals, such as iron, vitamin B12 and vitamin D, found mainly in meat and fish, which are important for the baby's development, thus avoiding problems such as anemia, low birth weight and neural tube defects.
What to eat for a healthy pregnancy
In the table below are the main vitamins and minerals that are essential for fetal development and a healthy pregnancy, what is your daily need, and what problems can arise in case of deficiency:
| Nutrients | Food sources | Recommended daily dose | Problems due to lack |
| Vitamin B9 (folic acid) | Spinach, broccoli, cabbage, asparagus, parsley, brussels sprouts, beans, tomatoes. | 600 mcg / day | Spina bifida, growth retardation, neural development problems, low birth weight, placental detachment. |
| Vitamin B12 (cobalamin) |
In the case of ovolactovegetarians it is possible to eat dairy products, eggs and fortified foods. In the case of a strict vegetarian, supplementation may be necessary. |
2.6 mcg / day |
Growth retardation, low birth weight, anemia, neurological disorders. |
| D vitamin |
In the case of ovolactovegetarian it is possible to eat fortified dairy products and eggs. In the case of a strict vegetarian, supplementation may be necessary. |
10 mcg / day | Osteomalacia en la madre during delivery, low birth weight, neonatal hypocalcemia and enamel hypoplasia. |
| Calcium |
In the case of ovolactovegetarian it is possible to eat dairy products. In the case of a strict vegetarian you can eat dark vegetables, sesame, sesame seeds, nuts or peanuts. |
1000 mg / day |
Delayed fetal development and maternal hypertension. |
| Iron |
It can be achieved with vegetables such as beans, peas, chickpeas, eggs (ovolactovegetarian), fortified cereals, whole grain bread, green leafy vegetables. It is important to consume foods rich in vitamin C to promote the absorption of iron at the intestinal level. |
30 mg / day |
Anemia, premature birth and delayed delay in fetal development. |
| Zinc |
Found mainly in beans, and Brazil nuts. |
15 mg / day |
Low birth weight, maternal hypertension, increased risk of death in the newborn. |
| Omega 3 |
Flaxseed oil, flaxseed seeds, avocado, extra virgin olive oil, nuts, chia and dried fruit in general. |
1400 mg / day |
Associated with increased uterine contraction and premature birth. |
It is also important to reduce the consumption of salt and industrialized products rich in sodium to favor the absorption of calcium in the intestine and avoid fluid retention in the body.
Check out the video below for more tips from the nutritionist:
When to supplement
The daily requirement for these vitamins and minerals can vary depending on whether the pregnant woman has any nutritional deficiency or not. That is why it is important to go to the doctor to perform laboratory tests to check if there is a nutritional deficiency.
However, in most cases, the doctor may recommend supplementation of these vitamins to prevent nutritional deficiencies in the future.
Tips for a healthy pregnancy
It is important to maintain a balanced and varied diet that allows you to obtain all the nutrients necessary for a healthy pregnancy, some advice is:
- Practice some physical activity regularly and of low or moderate intensity, such as walking or doing water aerobics; Consume 2 L or more of water per day; Eat 3 main meals and 2-3 more snacks; Limit coffee consumption to 2-3 cups per day, for being a stimulant that passes through the placenta; control weight, being ideal to put on 0.5 kg per week; avoid the consumption of sweeteners; avoid the consumption of cheeses such as brie, camembert, roquefort and vegetarian pates, because they may contain listeria; Avoid the consumption of certain natural plants such as cinnamon and rue. See teas that the pregnant woman should not take; Do not consume alcohol and cigarettes.
A vegetarian diet can be healthy at all stages of life, including pregnancy, but prenatal control with the obstetrician and nutritionist is important to ensure the health of the baby and the mother.
