Vegetarianism is a diet preferred by many people today. Vegetarians divide into clusters in their middle. Some clusters do not consume any animal foods, while others are more flexible. According to scientific research, when animal products are removed from the diet during pregnancy, problems such as neurological development disorders and anemia may occur in the baby.
What are the vegetarian types?
- Vegan diet: No food of animal origin is consumed.
- White vegetarian diet: Red meat is not eaten.
- Lacto-vegetarian diet: Plant foods, milk and its products are consumed.
- Lowland vegetarian diet: Plant foods and eggs are eaten.
- Lacto-lowland vegetarian diet: Includes plant foods, dairy products, eggs.
- Semi-vegetarian diet: Chicken is consumed at a limited rate, but fish, milk and eggs are eaten.
During pregnancy, adequate and stable nutrition is necessary not only for the baby but also for the mother’s health. The daily nutritional requirements of expectant mothers can be summarized as follows: 2 thousand 500 kcal power, 70 gr. It is recommended to take protein, 1200 mg of calcium, 30 mg of iron, 15 mg of zinc, 2.2 mg of vitamin B12, 2.2 mg of vitamin B6 and 70 mg of vitamin C.
The biggest problem experienced during vegetarian diet during pregnancy is vitamin B12 deficiency. In B12 deficiency, rapidly growing tissues during pregnancy cannot synthesize DNA, and as a result, congenital anomalies and negativities in the border system may occur. In particular, the vegan diet is very insufficient in the direction of B12.
Lacto and lowland vegetarian diets that include plant-based foods as well as milk (dairy products) and eggs may be partially suitable for pregnancy. Foods containing plant foods, dairy products, eggs, chicken and fish several times a week in white vegetarian and semi-vegetarian diets provide a stable and healthy diet.
If you are determined to follow a vegetarian diet during pregnancy, it is recommended to pay attention to the following points:
- Replace meat with legumes and eggs in your diet.
- If you don’t eat any animal foods, use soy milk and tofu instead of milk. Also, take supplements of B12 and calcium.
- Consume tea and coffee one hour after a meal.
- Every meal should definitely contain fresh vegetables and fruit stronger than vitamin C.
- Instead of white bread, loaded brown bread; Choose bulgur instead of rice.
- Add walnuts and dried fruits to your meals.
