Pregnant and vegetarian: how to balance your meals?

Being vegetarian is not a bad idea since excessive consumption of meat and cold meats has harmful effects on health, and can even eventually cause pathologies, such as prediabetes, obesity and cardiovascular disease. Still, the mineral needs are increased during pregnancy and thatwe must be careful not to have a deficiency.

Is it enough to replace meat with soy foods?

Current recommendations advise a soy product – juice, tofu or dessert – day for the pregnant woman. These contain phytoestrogens that cross the placenta. Animal studies have shown thathigh dose, they could cause malformations and act as an endocrine disruptor. Nothing certain in humans but, as a precaution, it is better to limit yourself and find other sources of protein such as eggs (6 per week), dairy products and whole grains.

Should I eat grains and legumes?

It is  an essential ! All bring protein and their combination makes it possible to cover all the amino acids essential to the organism, those found in meat. Grains and legumes also provide iron and vitamin B12. Systematically associate the legumes (soy, lentils, beans …) with Whole grains (rice, barley, oats…). Also think about semolina, quinoa, buckwheat and rye seeds and flour. If you like, also use sprouted seeds for minerals.

Pregnancy and vegetarianism: what if I don’t like cow’s milk?

You will have to be cunning in preparing purees and milk-based preparations, consuming yoghurts, cottage cheeses and cheeses. Because dairy products remain the main source of calcium during pregnancy. It takes four a day ! In addition, dairy products also provide good quality proteins. If you do not like cow’s milk, you can fall back on goat’s milk or sheep’s milk, which are also known to be more digestible.

Pregnant and vegetarian: can I drink tea as much as I want?

Certainly not, because if the tea allows you to hydrate, it also causes a leakage of minerals including iron. So two or three cups for fun, but not two teapots! Coffee also interferes with the absorption of iron. We therefore remain reasonable and make sure to consume tea outside of meals, at least 1h30 before or after.

Do I have to take dietary supplements?

It all depends on your food. If you eat a little fish, you won’t have the same iron, vitamin D and zinc deficiencies. And if you take in enough dairy, you won’t miss out on other vitamins or minerals like calcium, iodine, or zinc. It is the doctor who will decide after a blood test.

Vegetarian and pregnant: should I talk to my doctor?

Absolutely, and from the start of pregnancy, so that he realizes a blood test. Depending on the results, he will decide whether to prescribe iron and calcium supplements, or even vitamins B12 and D, to ensure the proper development of your baby and to preserve your condition.

To fight against iron deficiency, can I drink some red wine?

It is zero drinks of alcohol throughout pregnancy, vegetarian or not! Alcohol crosses the placenta and your baby gets the same dose as you! So, forget the tannins in red wine which, it is true, provide a little iron. Wait until the birth of your child to consume a glass of wine and opt for a iron supplementation, if it’s necessary.

Do vegetables contain iron?

Very little, but more in legumes like white beans, peas, lentils and chickpeas. Problem: the iron from vegetables is half as well assimilated than that of meat or fish, even if nature is well made since iron is better absorbed during pregnancy. To facilitate its absorption, add foods rich in vitamin C, such as fresh parsley and lemon juice.

Is There Calcium In Almonds?

Yes, as in nuts and other oilseeds. 100 g of almonds provide 250 mg of calcium, or a quarter of the needs of pregnant women. Corn almonds are also high in fat, and therefore very energetic: 576 kcal. This represents about 30% of the energy intake of the day, that is to say a meal! To be consumed therefore sparingly.

Will being vegetarian prevent my baby from becoming obese?

It’s possible. Recent studies show that mothers who consume a lot of protein (especially meat) may have a child more exposed to obesity as they grow older.