Vegetarian Diet During Pregnancy Pdf
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Vegetarian Diets or Pregnancy
P H Y S I C I A N S C O M M I T T E E F O R R E S P O N S I B L E M E D I C I N E
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regnancy means eating or two. But it helps to remember that one o you is very small. So while you will need more nutrition, your overall diet will not be dramatically different rom your normal eating pattern. Calorie needs increase only modestly during pregnancy. In the first trimester, no additional calories are needed at all. However, an extra 340 calories are needed per day in the second trimester, and an additional 452 calories are needed per day in the third trimester.
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All pregnant women need to choose their meals wisely. It is important to eat oods that are rich in nutrients, but not high in at or sugar, or excessive in calories. A vegetarian diet, based on nutritious whole oods, is a healthul choice or any pregnant woman. Use the chart below to plan your meals.
Whole Grains, Breads, Cereals
9 or more servings Serving = 1 slice o bread, 1/2 bun or bagel, 1/2 cup cooked cereal, rice, or pasta, 3/4–1 cup ready-to-eat cereal
Vegetables
4 or more servings Serving = 1/2 cup cooked or 1 cup raw vegetables Choose at least one dark green vegetable daily
Fruits
4 or more servings Serving = 1/2 cup cooked, 1 cup raw, 1 piece o ruit, 3/4 cup ruit juice, 1/4 cup dried ruit
Legumes, Soy Products, Nondairy Milks
5–6 servings Serving = 1/2 cup cooked beans, tou, or tempeh; 8 ounces ortified soymilk or other nondairy milk; 3 ounces meat analogue
Nuts, Seeds, Wheat Germ
1–2 servings Serving = 2 tablespoons nuts or seeds, 2 tablespoons nut butter, 2 tablespoons wheat germ
*Be sure to include a reliable source o vitamin B
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, such as many prenatal vitamins or ortified nondairy milk or cereal.
Nutrients
o make certain that you are getting adequate nutrition, pay particular attention to the ollowing nutrients.
Calcium:
Te Dietary Reerence Intake (DRI) or calcium during pregnancy is the same as beore pregnancy, 1000 mg/ day or women ages 19-50,
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due in part to increased maternal calcium absorption. Just as it was beore pregnancy, getting enough calcium on a vegetarian diet is easy. In act, calcium absorption rom plant oods is ofen superior to that o dairy products.
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Good sources o calcium include tou and soy beans, dark green leay vegetables, bok choy, broccoli, beans, figs, sunflower seeds, tahini, almond butter, calcium-ortified nondairy milk, and calcium-ortified cereals and juices. I these oods are included in the diet every day, calcium needs are easily met.
Essential fatty acids:
Alpha-linolenic acid (ALA) is an essential atty acid and an important component o the diet. ALA converts in the body into omega-3 atty acids (DHA and EPA). Te Institute o Medicine has set the adequate intake (AI) or ALA at 1.1 g/day or women ages 19-50 and 1.4 g/day during pregnancy.
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ALA can be ound in a number o vegetarian oods. Flaxseeds and flaxseed oil are the most concentrated sources; however, ALA is also ound in canola and walnut oils, walnuts, and soybeans. An important actor in essential atty acid status or vegetarians is the ratio o omega-6 to omega-3 atty acids. Te World Health Organization recommends a ratio o 5:1 to 10:1 or proper conversion o ALA into DHA and EPA.
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Te lower the ratio o omega-6 to omega-3 atty acids, the better the conversion. Omega-6 atty acids are ound in seeds, nuts, grains, legumes, and green leay vegetables, as well as in high concentrations in certain vegetable oils (corn, soybean, safflower, cottonseed, sesame, and sunflower). Te atty acid that is ofen discussed regarding vegetarian pregnancy is DHA. DHA has been shown to be lower in the plasma and umbilical cord o babies born to vegetarian mothers.
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Since vegetarians don't consume any preormed DHA in the diet, they must convert it rom ALA. It certainly is possible to meet omega-3 atty acid needs on the vegetarian diet by consuming enough sources o ALA, balanced by not having too many omega-6 atty acids. However, i a vegetarian woman is concerned about DHA, microalgae-based supplements are available, marketed under the name Neuromins.
Folate:
Folate, or olic acid, is necessary to help prevent
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neural tube deects and serves other unctions as well. Folate is especially important in the first weeks o pregnancy, and it is thereore important that all women o childbearing age get adequate amounts daily. As its name (derived rom the word "oliage") implies, its natural source is leay greens. Legumes are also rich in olate. Because diets can be erratic, it is prudent to take a multiple vitamin or other supplement that provides at least 400 μg/day. Many breakast cereals and other grain products are now ortified with olate. During pregnancy, 600 μg/day o olate is needed.
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Iron:
Iron needs increase during pregnancy to aid in the development o the etus and placenta and to maintain increased maternal blood volume. Te DRI or women ages 19-50 is 18 mg/day, increasing to 27 mg/day during pregnancy.
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Iron needs may be greater or those on a vegetarian diet because o less efficient absorption o iron rom nonanimal sources.
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Iron supplements (or prenatal vitamins containing iron) are ofen prescribed or women on any kind o diet, as it is difficult or any woman to meet increased needs through diet alone. Vegetarian women should include iron-rich plant oods daily, in addition to taking their prescribed vitamins or supplements. Iron supplements should not be taken at the same time as tea, coee, or calcium supplements. Dairy products decrease iron absorption and should be avoided. Iron sources include whole and enriched grains, legumes, nuts, seeds, dark green vegetables, dried ruit, and blackstrap molasses. Including vitamin C-rich oods at meals can increase absorption o iron rom these sources.
Protein:
Te DRI or women ages 19-50 is 46 g/day, in- creasing to 71 g/day during the second and third trimesters o pregnancy (25 grams more than pre-pregnancy needs).
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Tis is a greater increase than previously recommended; however, it is still easy to meet these protein needs on a vegetarian diet. DRIs are intended to cover the needs or 97.5 percent o the population, so actual needs or most individuals may be slightly lower than this. Protein sources on a vegetarian diet include whole grains, beans and legumes, soy products, vegetables, and nuts and seeds. A balanced vegetarian diet, providing adequate calories and including these oods, will likely meet protein needs.
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Te meal-planning chart above provides plenty o protein or pregnancy.
Vitamin B
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:
Vitamin B
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needs increase only slightly during pregnancy, increasing rom 2.4 μg/day or women ages 19-50 to 2.6 μg/day during pregnancy.
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Vitamin B
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is ound in ortified oods, such as ortified cereals, meat substitutes, nondairy milk, and nutritional yeast. Be certain to check the labels to find out which oods are ortified. Seaweed and oods like tempeh are generally not good sources o vitamin B
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. o be sure o getting adequate B
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, it is prudent to take a prenatal vitamin containing vitamin B
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or to take a vitamin B
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supplement.
Vitamin D:
Although vitamin D needs during pregnancy are the same as beore pregnancy (5 μg per day),
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it is important to both mother and baby to ensure adequate intake. Vitamin D is made in the body as the result o exposure to sunlight. For many people, 5 to 15 minutes per day o sun between the hours o 10 a.m. and 3 p.m. on the arms and legs or hands, ace, and arms during the spring, the summer, and the all is sufficient to meet vitamin D needs.
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Tis nutrient is poorly supplied in all diets unless people use oods that are ortified with it. Many brands o ready-to- eat cereals and nondairy milks are ortified with vitamin D. Pregnant women who don't regularly spend time in the sun, live in northern latitudes, or have darker skin will want to be sure to include ortified oods in their diet. Many prenatal vitamins contain adequate amounts o vitamin D as well.
Zinc:
Zinc needs increase during pregnancy. Te DRI or women ages 19-50 is 8 mg/day and increases to 11 mg/day during pregnancy.
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Needs or women ollowing a vegetarian diet may be higher, however, because o lower absorption o zinc on a plant-based diet.
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Zinc is ofen included in prenatal vitamins. In addition, zinc is ound in legumes, nuts, whole grains, and cereals. Zinc absorption rom plant-based sources can be increased by including sprouted grains, beans, or seeds and yeast- raised breads in the diet, soaking and cooking legumes, and combining zinc sources with acidic ingredients such as lemon juice or tomato sauce. A note about dietary supplements: Your doctor may recommend a supplement to ensure you are meeting your vitamin/mineral needs. Most prenatal vitamins will be adequate to cover your needs. I you are interested in taking any additional dietary supplements, including herbal or botanical supplements, talk to your doctor. Many herbal supplements have not been adequately tested or saety in pregnancy.
Vegetarian Diet During Pregnancy Pdf
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