Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Save Pin FB More. Spicy Thai Vegetables recipe image. Daily Dose : Focus on including these nutrients in your diet every day:.
Calcium: 1, milligrams Folate: micrograms micrograms folic acid from supplements, plus micrograms from foods that contain folate Iron: 27 milligrams Magnesium: milligrams for women ages 19—30; milligrams for women ages 31—50 Phosphorus: milligrams Protein grams Selenium: 60 micrograms Vitamin A: micrograms RAE retinol activity equivalents Vitamin B6: 1.
Be the first to comment! No comments yet. Close this dialog window Add a comment. Add your comment Cancel Submit. Close this dialog window Review for. Back to story Comment on this project.
Tell us what you think Thanks for adding your feedback. All rights reserved. Close Sign in. Be sure to focus on getting enough protein, iron, vitamin B12, zinc, calcium, vitamin D, iodine, and DHA in your diet. Severe deficiencies in these nutrients can lead to developmental and growth problems for your baby as well as preterm birth and other serious pregnancy complications.
Concerned you might not be getting enough of one or more nutrients? Consider working with a registered dietician to ensure you're eating a balanced vegetarian or vegan diet. It's definitely possible to stay vegetarian or vegan while you're breastfeeding. Many of the same nutritional principles from pregnancy apply when you're nursing to help your body keep up with the demands of milk production. You can get many of these nutrients by continuing to take your prenatal vitamin — and by eating the same foods that you focused on during pregnancy.
BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing.
Learn more about our editorial and medical review policies. National Osteoporosis Foundation. International Osteoporosis Foundation. Calcium content of common foods. National Institutes of Health. Pregnancy, Breastfeeding and Bone Health. Mayo Clinic. Is it OK to take prenatal vitamins if I'm not pregnant, and I don't plan to become pregnant?
Davis Department of Nutrition. Iron deficiency anemia during pregnancy: Prevention tips. State of Victoria Department of Health. Vitamin C. Sanghavi M, et al. Cardiovascular Physiology of Pregnancy. Vitamin D. Vitamin B Mayo Clinic Q and A: Sea salt and sufficient iodine intake. American Thyroid Association. Hypothyroidism in Pregnancy. National Instititues of Health. Omega-3 Fatty Acids. Piccoli GB, et al. Vegan—vegetarian diets in pregnancy: danger or panacea? A systematic narrative review.
Sebastiani G, et al. British Nutrition Foundation. Vegetarian and Vegan Diets During Pregnancy. Cleveland Clinic.
National Health Service. Vegetarian or Vegan and Pregnant. University of Michigan. Pregnancy: Vegetarian Diet. Academy of Nutrition and Dietetics. Eating Right During Pregnancy.
Johns Hopkins Medicine. Breastfeeding Nutrition: Tips for Moms. Join now to personalize. Photo credit: iStock. Is it safe to have a vegetarian or vegan pregnancy?
What nutrients will I need when I'm pregnant and vegan or vegetarian? Vegan and vegetarian pregnancy diet ideas Will a vegetarian or vegan diet affect my baby? Can I stay vegetarian or vegan while I'm breastfeeding?
Protein You'll need: About 70 grams per day in the second and third trimesters. Good sources of vegetarian protein include: Eggs Dairy products Legumes, such as chickpeas, kidney beans, and lentils Soy foods, including tempeh, tofu, soy milk, and soy beans Many nuts, seeds, and nut butters such as peanuts, almonds, cashews, chia seeds, flaxseed, and walnuts Iron You'll need: 27 mg per day Iron supports your baby's physical growth and neurological development.
Good sources of iron include: Iron-fortified breakfast cereal Beans and other legumes Tofu, tempeh, and other soy-based foods Whole grain or enriched foods, such as bread and pasta Dark leafy greens, such as spinach, kale, and chard Dark chocolate Plant-based foods contain nonheme iron, which is harder for your body to absorb than the heme iron found in animal foods. It's important to eat a varied and balanced diet during pregnancy to provide enough nutrients for you and the development and growth of your baby.
Good sources of iron for vegetarians and vegans are:. Because vitamin D is found only in a small number of foods, it might be difficult to get enough from foods that naturally contain vitamin D and fortified foods alone.
All adults, including those who are pregnant and breastfeeding, should consider taking a daily supplement containing 10 micrograms of vitamin D , particularly during the winter months October until the end of March. If you're a vegan, you also need to make sure you get enough calcium.
0コメント