11 Things to do to stay healthy when pregnant
Pregnancy is a time of great change for a woman’s body. As her baby grows, her body will need to adapt to accommodate the extra weight and demands of pregnancy. Eating a healthy diet is essential for both the mother and the baby. A plant-based diet can be a healthy and nutritious way to nourish your body during pregnancy. However, it is important to make sure that you are getting all the nutrients that you and your baby need. Here are some tips for staying healthy while pregnant on a plant-based diet:
- Eat a variety of foods from all food groups. This will help you to get all the nutrients that you need.
- Focus on whole, unprocessed foods. These foods are packed with nutrients and fibre.
- Include plenty of fruits and vegetables in your diet. Fruits and vegetables are a great source of vitamins, minerals, and fibre.
- Choose healthy plant-based protein sources. Good sources of plant-based protein include beans, lentils, tofu, tempeh, nuts, and seeds.
- Take a prenatal vitamin. A prenatal vitamin can help to ensure that you are getting all the nutrients that you and your baby need.
If you have any concerns about eating a plant-based diet during pregnancy, talk to your doctor. They can help you to create a diet plan that is safe and appropriate for your individual needs. Here are some additional tips for staying healthy while pregnant on a plant-based diet:
- Talk to your doctor or a registered dietitian about your specific needs.
- Make sure to get enough iron, vitamin B12, and calcium.
- Consider taking a prenatal vitamin that is specifically designed for vegans or vegetarians.
- Be sure to eat a variety of foods from all food groups.
- Listen to your body and eat when you are hungry.
- Don’t be afraid to ask for help from your friends, family, or doctor.
Eating a healthy plant-based diet can be a great way to nourish your body and your baby during pregnancy. By following these tips, you can ensure that you are getting all the nutrients that you need to have a healthy pregnancy and a healthy baby. Here are some specific nutrients that you need to be aware of when following a plant-based diet during pregnancy:
Iron:
Iron is important for carrying oxygen in the blood. Pregnant women need more iron than non-pregnant women. Good sources of iron include beans, lentils, spinach, and fortified cereals.
Vitamin B12:
Vitamin B12 is important for red blood cell production and nerve function. Pregnant women need more vitamin B12 than non-pregnant women. Good sources of vitamin B12 include fortified cereals, nutritional yeast, and tempeh.
Calcium:
Calcium is important for building strong bones and teeth. Pregnant women need more calcium than non-pregnant women. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.
If you are concerned about getting enough of these nutrients, talk to your doctor, registered dietitian, or health coach. They can help you create a plan to make sure that you are getting all the nutrients that you and your baby need. Here are some common challenges that pregnant women on plant-based diets may face:
Feeling tired
It is common for pregnant women to feel tired, regardless of their diet. However, pregnant women on plant-based diets may feel more tired if they are not getting enough iron or vitamin B12, so make sure you eat your greens on a day-to-day basis.
Feeling hungry
Pregnant women need to eat more calories than non-pregnant women. Pregnant women on plant-based diets may need to eat even more calories if they are not getting enough calories from their diet. This does not mean that you are eating for two people, it just means an extra few calories a day of quality whole foods.
Not getting enough protein
Protein is important for building and repairing tissues. Pregnant women need more protein than non-pregnant women. Pregnant women on plant-based diets may need to make sure that they are getting enough protein from their diet by eating beans, lentils, chickpeas, tofu, and green vegetables including peas. Rice and cranberries also contain adequate amounts of protein.
Eating a healthy plant-based diet can be a great way to nourish your body and your baby during pregnancy. By following these tips, you can ensure that you are getting all the nutrients that you need to have a healthy pregnancy and a healthy baby.
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