Vegetarian Diets for the Pregnant Womens

There are several types of vegetarian diets. A lactoova vegetarian consumes milk, milk products, and eggs. Vegans do not eat any animal products, including dairy and eggs. They rely on legumes (beans), nuts, seeds, grains, and vegetables for protein.Protein is composed of amino acids. A complete protein is one that provides the body with all the essential amino acids those we need to get from food sources. Meat, fish, eggs, poultry, and dairy provide complete proteins. Vegetable and grain sources of protein can provide adequate nutrition, but many nutritionists recommend specific combinations of them to be sure that you get all the essential amino acids.

Legumes -  mainly dried beans, peas, and lentils are deficient in tryptophan and methionine. The nuts and seeds such as sunflower seeds, peanuts, and sesame seeds lack lysine and isoleucine.

Complete proteins can be ensured through the following combinations -

• Rice and legumes
• Corn and legumes
• Wheat and legumes
• Wheat and peanuts and milk
• Wheat and sesame and soybeans
• Rice and brewer’s yeast
• Beans and corn
• Soybeans and rice and wheat
• Soybeans and peanuts and sesame
• Soybeans and peanuts and wheat and rice
• Peanuts and sesame and soybeans
• Sesame and beans
• Sesame and soybeans and wheat
• Sesame seeds or Brazil nuts or mushrooms and: green beans, lima
• Beans, brussels sprouts, cauliflower, or broccoli
• Greens and millet or rice

The additional protein requirement of pregnancy can be satisfied with the following food choices in a vegan diet, while increasing the caloric intake by 300 calories -

• 2 cups soy milk (plain)
• 9 ounces tofu
• 3 ounces tempeh
• 1 cup cooked beans

Since vegans do not eat dairy, they need to get calcium from other sources. These might include calcium-fortified soy milk or orange juice with calcium. Greens, such as broccoli and kale, have calcium, but it is hard to get enough from these sources. Tofu can be made with calcium sulfate or carbonate. Blackstrap molasses, tahini, and figs all have calcium. Depending on the amount of dietary calcium, a supplement may be advised. The recommended dosage is 1,200 mg (in divided doses of 300 or 600 each) and 10 micrograms (400 IUs-International Units) of vitamin D daily.

Because vitamin B12 is found only in animal sources of foods, a 4 microgram supplement of vitamin B12 is advised for people on vegan diets. If soy milk is used, the need for supplementation depends on whether or not the milk is fortified with these nutrients. Other sources of vitamin Bl2 are fortified cereals and yeast powder. Red star vegetarian support formula has been tested for active Bl2. One teaspoon of yeast powder should provide the day’s requirement of this vitamin for women on a vegan diet.

Some pregnant women are accustomed to following special weight loss diets such as high protein, low carbohydrate diets. Others follow restrictive diets such as the macrobiotic diet. These are too limited for pregnancy and should be modified to include foods from all the groups.