Pregnancy

Tips


  • 1
  • It is really important to keep blood sugar levels stable and within the normal range during pregnancy because pregnant women are at risk for developing gestational diabetes- an abnormal glucose tolerance during pregnancy. 

  • 2
  • Vegetarian diets can support a healthy pregnancy, especially if the diet provides adequate energy. Caloric requirements are higher for pregnant women which is why nutrient-dense foods should be chosen to supply those extra calories: foods such as whole grain breads and cereals are good carbohydrate sources. Your protein can come from milk products, a wide variety of legumes, whole grains, nuts, and seeds. For fats, those foods rich in polyunsaturated fats- omega-6 and omega-3 is essential for the growth and development of babies. Examples of omega-6 rich foods are vegetable oils, nuts, and seeds, omega-3 foods are flaxseed, walnut, wheat, and soybeans.

  • 3
  • Vegan diets may require supplementation with vitamin B12, calcium, and vitamin D (consult your physician regarding supplementation), and the addition of foods fortified with these nutrients. 

  • 4
  • Always remember to consult a physician and nutritionist before planning critical changes in your diet. Your body will be changing all the time as it adjusts and it is important to understand these changes so you can provide the best support

  • 5
  • Consume iron-rich foods to help support your baby's growth and nutritional needs, such as spinach, beans, and chickpeas. 

    Vegetarian and vegan pregnant women have higher iron requirements (to make up for the low-bio availability of iron from plant sources. Good vegetarian sources of iron include: soy foods (such as soybeans and tofu), legumes ( such as kidney beans), nuts (such as cashews and almonds), seeds (such as pumpkin seeds and sunflower seeds), cereals (such as cream of wheat and oatmeal), dried fruit (such as apricots and raisins), vegetables (such as mushrooms and potatoes).

  • 6
  • Vegetarian and vegan pregnant women should also include Vitamin C-rich food in their diets such as grapefruits, broccoli, green and red bell pepper, and tomatoes. Not only does vitamin C serves as an antioxidant, it can also boost iron absorption in the body.

  • 7
  • Pregnancy is a critical time for women to consume more calcium. Even if no problems develop during pregnancy, an inadequate supply of calcium at this time can diminish bone strength and increase risk for osteoporosis. Calcium can be found in dark leafy greens, cheese, tofu, broccoli, and almonds to mention a few. 

    Consult your physician to ensure that you are meeting your calcium needs. 

Recommended ingredients from SaladStop!

Capscicum, Beetroot, Broccoli, Spinach, Kale, Walnuts, Avocado, Eggs, 

Recommended Create-Your-Own Salad

Spinach, Kale, Eggs, Walnuts, Black Beans, Broccoli, Avocado, Sesame Lime Dressing or Japanese Miso Dressing

At the salad bar