How to reconcile the vegetarian diet with pregnancy?

What foods are really prohibited?

Vegetarians suppress in their diet any animal or sea product (fish and seafood), for reasons of health, well-being or ethics. Some, however, occasionally eat fish and a little poultry, but no mammals (and no cold meats). This movement is called “neo-vegetarianism”.

What’s the difference with vegans?

“Vegans” don’t eat no animal products, that is, no dairy, no eggs, no honey. A regime that risks causing significant protein and mineral deficiencies such as calcium or iron, because it is difficult to find a balance between vegetables and grains. A consultation with a nutritionist is then necessary.

Is the vegetarian diet dangerous?

No, if the diet is well balanced. It can even be good for health, since generally we give pride of place to fruits, vegetables and legumes. In addition, the varied vegetarian meals provide all the minerals and vitamins required by the body.

How to compensate for the lack of meat?

Meat (like fish) provides a variety of proteins, that is to say all the amino acids that we need for our muscles, but also to make our body work. To compensate for this lack, enough eggs should be eaten (6 per week), of cereals (wheat, rice, barley3 …), legumes (lentils, beans …) and dairy products.

For better assimilation, during each meal, combine cereals with legumes in order to bring all the amino acids necessary for the body. For example couscous: wheat semolina and chickpeas, or a lentil salad with bulgur… Eat tofu or another soy derivative that provides protein. Regarding iron, legumes and vegetables provide it, but it is less well assimilated by the body than that which comes from meat. Be sure to sprinkle fresh lemon juice on all your dishes. Vitamin C promotes its assimilation.

Should you supplement if you are a vegetarian?

No, if you have a varied diet rich in protein. The doctor can help you prescribe iron supplementation in the event of persistent fatigue, heavy periods, pregnancy, associated with vitamin B12 to prevent anemia. Vitamin B12 is found in red meat, fatty fish, and oysters. Fortunately the egg yolk also brings it. Do not hesitate to do check your iron levels regularly.

How to reconcile the vegetarian diet with pregnancy?

If you have a balanced vegetarian diet, don’t worry. Be sure, like any pregnant woman, to take 3 to 4 dairy products per day for calcium, eat enough foods high in vitamin B9 such as leafy vegetables (spinach, salad), and enough fruits rich in vitamin C for iron absorption. Also talk to your doctor about your eating habits, who will make sure you are not lacking in iron or calcium.

Can children be vegetarians?

No. Even if the desire for children to imitate mom is great, they need meat to grow and develop. Nothing will stop them from making their own food choices as adults.

Why do vegetarians seem to have less weight problems?

Because those who balance their meals more closely follow the recommendations of the PNNS (national health nutrition plan), namely 50 to 55% carbohydrates (especially cereal products), 33% fat but of better quality (provided by almonds, walnuts, vegetable oils, and not by meat, cold meats or industrial products) and proteins. They also eat more fruits and vegetables, high in fiber and low in calories.

Is it possible to eat too many fruits and vegetables?

A priori no, even if it is necessary to do not abuse fruits rich in fructose, especially in the form of juice since they deceive hunger. Also pay attention to excess raw vegetables that can create bloating in people with sensitive intestines.

Are vegetarians really more likely to have a daughter?

A British study found that, in a clinic where more vegetarian women gave birth, more girls were also born. It would be easy to jump to conclusions. An old study had also suggested that a woman who ate a lot of dairy products and little salt was more likely to have a daughter. Other studies have since shown the contrary.