Vegetarian diet in pregnancy.
In recent years, attention towards nutrition and the awareness of how much what we introduce into our body directly affects our well-being has grown, for various reasons. In this regard, it is useful to address the issue of vegetarian diets in pregnancy, especially for the conflicting positions that often animate the discussion on the subject.
Nutrition, as mentioned, is always important, but in the case of pregnancy it is even more so since it has a direct influence on the health of the fetus. To clarify the phenomenon of the vegetarian diet in pregnancy, what are the dietary rules to follow and what you can eat.
The first question we asked her is about the possibility of following a vegetarian diet when pregnant. the possibility exists, provided that it is a balanced diet and that it is done under strict supervision by a professional. Furthermore, I strongly advise against an absolute vegetarian diet in this particular phase (i.e. the vegan diet) which provides for the elimination of all foods of animal origin, while I agree on the possibility of adopting a so-called lacto-ovo vegetarian diet where we do not eliminate meat. and fish, but not dairy products and eggs.
What are the benefits of following a vegetarian diet during pregnancy?
There are no absolute benefits to a vegetarian diet compared to a Mediterranean diet, which, if done well, is a healthy, balanced and balanced diet par excellence. There are advantages to a vegetarian diet over an omnivorous diet, in case the omnivorous diet is unbalanced. Surely a vegetarian diet is rich in very healthy foods such as fruits and vegetables, which can only be good, but which should also be present in an omnivorous diet.
Vegetarian diet in pregnancy: the risks
As for the benefits, let's try to understand if and what are the risks in pregnancy for those who follow a vegetarian diet.
In reality there are no great risks of food shortages in the case of vegetarian lacto-ovo diets, if not the possible lack of omega three, present above all in fish.
Can all pregnant women follow a vegetarian diet or are there particular situations in which it is not recommended?
It would be advisable to be followed by a specialist and in any case to keep some values under control, including that of iron, to avoid the risk of anemia.
For this reason, the vegetarian diet during pregnancy is not recommended for women who already suffer from anemia.
Vegetarian diet in pregnancy: how to integrate it?
Let's now talk about calcium, iron, Omega 3, fats and fibers, trying to understand how they are taken by the body with a vegetarian diet and when it is necessary to integrate them in a diversified way.
A vegetarian diet inevitably leads to a greater quantity of fiber and vegetable proteins (legumes) and in general this type of diet is less rich in inflammatory substances, as long as it is not abundant with dairy products and eggs.
But what about calcium and iron?
Deficiencies in iron and calcium can be compensated for by introducing those foods of plant origin that are rich in these nutrients into the diet. But pay attention to iron as that contained in foods of plant origin is less bioavailable than that contained in meat. So it is advisable to season your iron-rich vegetables (spinach, asparagus, chard, broccoli, turnip, cabbage) with lemon juice to facilitate their assimilation.
Does the vegetarian diet therefore manage to be complete and does not need to integrate any particular nutrients?
The only problem that can be encountered is the lack of vitamin B12, as this vitamin is contained exclusively in foods of animal origin. For this reason, during pregnancy, I recommend that you do not completely eliminate animal foods and, if anything, adopt a vegetarian lacto-ovo diet.
Vegetarian diet in pregnancy: typical nutrition
What is the type of vegetarian diet that a pregnant woman should follow on a daily basis?
More than daily we should consider the weekly diet, as the elimination of meat and fish risks leading to an excessive consumption of eggs and cheeses, rich in saturated fats. We will replace meat and fish with legumes, which we use in this case as a protein source, and soy-based foods, such as tofu, milk and soy cheeses. In this way in the main meals it is possible to alternate the protein sources so that at the end of the week a bit of everything is eaten with variety.
Based on the indications provided by some experts, we can manage the planning of meals in this way to cover the entire daily requirement.
• BREAKFAST: milk (soy or cow's milk) with wholemeal cereals, wholemeal rusks and some dried fruit;
• MID-MORNING SNACK: based on fresh fruit and dried fruit;
• LUNCH: whole grains with legumes and vegetables;
• MID AFTERNOON SNACK: a yogurt, also because dairy products are important during pregnancy;
• DINNER: wholemeal bread or whole grains and a protein source which can be low-fat cheese, tofu or eggs.
Useful tips for those who want to follow a vegetarian diet during pregnancy
For women who choose to follow a vegetarian diet during pregnancy. The advice focuses on moderation, specialist control and correct integration.
1. Don't overdo it
Moderation and dietary balance is very important, which is why Dr. Santini recommends:
Do not overdo it with cheeses and eggs, otherwise we risk making the diet excessively fat. At the same time, don't overdo the carbohydrates. Very often, in fact, by eliminating protein sources, you eat a lot of pasta, also risking gaining weight.
2. The role of a specialist
Nutrition is not improvisation and nutrients cannot be treated superficially and exchanged lightly with each other. As we have seen, there are both quantitative and qualitative differences. In a particular condition such as that of pregnancy it is essential "To be followed by a specialist and to check iron levels often".
3. Integration
Last but not least, it is necessary to «take an Omega 3 supplement», so as not to have deficiencies that could generate criticalities. Without forgetting that the attention to nutrition does not end with the end of pregnancy, but also continues during breastfeeding.
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