Luciana Baroni
During pregnancy there is an increase of the nutritional needs of women, which serves to increase not only the fetus, but to allow the development of the uterus and to deposit fat and energy will need after birth to produce milk. A balanced vegan diet is perfectly capable of providing the woman all that is needed, without endangering their own health and the unborn.
Since the increase of heat demand is proportionately lower than the increase in demand for some nutrients, the secret to eating healthy during pregnancy is to satisfy the increased caloric demands (about 300 calories a day) with the intake of foods rich in nutrients, which are the whole plant foods.
It'll still track the increase in body weight during the pregnancy, because there is a recommended weight attained by the end of pregnancy, which depends primarily on what is the weight of the woman at the beginning of pregnancy, according to the following table : Weight gain
recommended:
BMI below 19.8: 12-18 kg
BMI from 19.8 to 26: 11-15 kg
BMI from 26 to 29: 11.6 kg BMI
above 29: less than 6 kg
(BMI = weight in kg / height in meters squared)
should however be borne in mind that each woman and each pregnancy is different, and that the interpretation of all the advice and recommendations should be flexible. Weight gain is usually minimal during the first 12 weeks, then would follow an increase of about 500 grams per week in the following weeks. If it is lower, it means that she eats too little and thus penalizes not only energy intake but also of important nutrients. If the increase is greater, may indicate that the woman takes high calorie foods but too poor in nutrients, which can similarly lead to inadequate intake of nutrients.
Although physical activity is important, she must regularly practice a little 'lightweight motorcycle, to ensure, through the increased caloric needs, a safety margin in taking in more nutrients. The pregnant woman can still count on a self-regulating mechanism that allows you to take food in the quantities necessary for the organism. This mechanism, however, is only effective if the woman is fed natural foods (cereals, legumes, fruits and vegetables in brine) and devotes at least half an hour a day for physical activity.
It 'much easier to satisfy the demands of energy and nutrients if we respect the architecture of physiological meals, ie 3 main meals (breakfast, lunch and dinner) and 2-3 snacks (midmorning, midafternoon and possibly before going to sleep). This is particularly true in the second and third quarters when the 'space' given by the progressive increase of abdominal volume uterus limits the amount of food that she can assume. They are useful as snacks, dried fruit and dried, cereals and fruit juices and fresh vegetables, that is freshly prepared in house.
It 'important that pregnant women increases the intakes of protein, folic acid, vitamin iron.
A varied diet, consisting that is, all the plant groups (cereals, legumes, nuts, vegetables, fresh fruit) is able to provide 6 grams of protein in all the most popular days. The increased need for iron (30 mg daily), however, can hardly be met only with diet. Although plant foods are rich in iron, which greatly increases absorption in the presence of vitamin C, may require taking a supplement, but only if the blood levels of iron (serum iron) and ferritin were lower than normal. In fact, excessive intake of iron through supplements may interfere with the absorption of other important minerals (zinc, copper, calcium) and should be avoided. Zinc, whose requirements are not increased, is adequately provided by whole grains and nuts, to be part of any plant-based diet. Finally, with regard to folic acid, it should be noted that although vegetarian diets are rich in folic acid, however, the need for this nutrient is so important for the prevention of malformations of the newborn, may not be achieved only through food, as doubles during pregnancy (400 mcg). In the presence of regular intakes of foods rich in folic acid (leafy vegetables, legumes, whole grains) if blood levels of folic acid are satisfactory, taking the integrator, however, could not be necessary.
in pregnancy is also important to ensure the demands of critical nutrients for vegan food, such as vitamin B12, calcium and omega-3 fatty acids. Applications of vitamin B12 in pregnancy are slightly higher (2.2 mcg per day) and must be met by taking a supplement (at least 10 mcg a day) or taking food supplemented with this vitamin when in short supply in Italy. Instead should be avoided whenever possible, the multivitamin preparations.
To arrive to take over 1200 mg of calcium a day recommended to be preferred sources of calcium such as almonds, sesame tahini, green leafy vegetables, cabbage, legumes, tofu, figs, and eventually you can use mineral waters rich in calcium (300 mg per liter). E 'but equally important is the regular exposure to sunlight, which allows the synthesis of vitamin D.
Finally, the intake of omega-3 fatty acids, which increases during pregnancy, should be satisfied by taking flax seed or rather their oil, nuts, but even small amounts of algae that are rich in DHA as well as providing iodine and taurine, essential nutrients to the fetus.
Sample menu for pregnant women
(Spread a bit 'of algae ground on some of the dishes. Drink mineral water rich in calcium between meals)
DAY 1 Breakfast: cooked cereal with fruit and soy milk (calcium fortified)
Snack: Chunks of tofu with almonds and fruit juice (calcium fortified)
Lunch: salad with chicory cooked beans, raw carrots and celery seasoned with lemon and a teaspoon of linseed oil, bread, dried figs
Food: Tempeh with lemon and crackers, fruit juice
Dinner: pasta with broccoli and 30 g of walnuts, chick peas cooked with lettuce, whole wheat bread with mayonnaise
peas Snack: bread with almond cream, tea
DAY 2 Breakfast: Tofu with slices of wholemeal bread and fruit juice
Food: Dried figs and almonds with soy milk (calcium fortified)
Lunch: vegetable soup with pearl barley and yeast flakes, lemon and beetroot boiled with 30 g of walnuts.
Snack: Crackers with hummus (with 2 tablespoons of tahini) and an apple.
Dinner: Rice and lemon tempeh, salad of arugula and tomatoes, seasoned with 1 teaspoon of flax oil
Snack: Soy milk (calcium fortified), wholemeal bread with hazelnut cream
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