Pregnant women do not eat animal protein? Don’t worry, with proper nutrition planning all the nutrients needed for mother and fetus can be fulfilled. “The main thing is the nutritional quality of mother’s food, not the source that makes a difference to baby’s health,” said Holly Robert, obstetrician and author of Your Vegetarian Pregnancy. Vegetarian pregnant women have a high potential for lack of amino acids, iron, folic acid, and vitamin B12. To fulfill this, pay attention to the following nutritional signs:
– Variations and combinations Vary the various types of foods that are consumed every day to meet all the nutrients needed. During pregnancy the mother needs an additional 300 calories and 10 grams of protein. Take nuts, green leafy vegetables, or soy milk.
– Prenatal vitamins Vitamin supplements can help us cover the lack of nutrients from food consumed. Consult your doctor whether you need additional supplements during pregnancy.
– Fill iron During pregnancy the fetus will take 1,000 mg of iron from the mother’s body so that the mother is susceptible to anemia. The typical symptom of anemia is fatigue. Although red meat is the main source of iron, there are several other foods that also provide this important mineral. Add your iron intake 30 mg daily from green leafy vegetables such as broccoli or spinach and almonds.
– Vitamin B Vitamin B is very important for mothers, especially folic acid which is needed early in pregnancy. Pregnant women need 600 micrograms of folic acid. The best sources are from beans, vegetables, or fortified breads and cereals. Meanwhile, pregnant women who are vegetarians are also potentially deficient in vitamin B12 because they do not eat meat, milk or eggs. This vitamin deficiency can cause a disruption of fetal growth. Consumption of tempeh, margarine, soy milk, or food supplements.
– Protein Protein is very necessary for bone formation and fetal tissue. Proteins also play a role in the formation of blood cells, hormones and enzymes. In the third semester, protein will help produce breast milk. Meet the protein needs of mothers of beans, tofu and tempeh.