What you eat makes a big difference in how you feel physically and emotionally while pregnant or breastfeeding. Your diet also directly affects the health of your baby. Vegetarian women must take extra care to ensure they are getting the nutrients they need in order for mother and baby to thrive.
I experienced a major difference between my two pregnancies. During my first pregnancy, I frequently ate out because I did not feel like cooking. Although fresh fruit, vegetables, and whole grains made up a large part of my diet, I did not pay attention to protein and fat. Consequently, my blood sugar levels were unstable, causing me to be forgetful, lightheaded, moody, and tired. I was consistently underweight in my pregnancy and I went into labor six weeks early. Fortunately, my baby and I were fine.
My second pregnancy was much better. I rarely dined out. (I did have a toddler, after all.) I studied books on pregnancy nutrition and came up with a good eating plan. I regularly ate concentrated protein foods like tempeh, tofu, beans, legumes, nuts, seeds, and homemade yogurt. I also ate a lot of dark green leafy vegetables, whole grains, and cultured foods.
I thrived during this pregnancy. My weight gain was always right at the recommended levels. I had energy; I was clearheaded; and I felt good. I kept a food log that my midwife reviewed at every prenatal appointment. She was so impressed that she passed the log on to her other vegetarian clients to give them ideas for nourishing meals.
My second daughter was born close to her due date. There was some stress on the baby during the birth because of a minor complication, so when my daughter emerged she was slightly blue, but within seconds she returned to normal color. My midwife said my baby was able to recover so quickly because she was well nourished.
Following are foods that I found especially beneficial during pregnancy and lactation.
Beans and Legumes
Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. They are a crucial part of a vegetarian diet. Make a big batch of beans when you have time and freeze them in small containers. Canned beans are available also. They are just slightly lower in nutrients than home cooked due to the high heat processing. Canned beans usually contain high amounts of sodium, however. Draining and rinsing away the canning liquid will remove a lot of the sodium.
Soybeans provide more protein than any other bean or legume, making them a staple of many vegetarian diets. Soybeans are rich in many nutrients, including calcium and iron. Fermented soy products like tempeh or miso are especially beneficial because they contain healthy bacteria and enzymes that aid digestion, and the phytic acid is neutralized by the culturing process.
Avoid fabricated soy foods (e.g., fake meats, protein powders) made with soy protein isolates or textured vegetable protein, which are created using a highly chemical process and usually have MSG or artificial flavors added. Also, keep in mind that although soy is a great protein source, it is not the only one. Moderation and variety are important in a vegetarian diet and you shouldn’t rely on any one food for nutrients.
Blackstrap Molasses
Blackstrap molasses contains high amounts of calcium and iron, plus magnesium, potassium, copper, and chromium. Buy organic, unsulphured molasses and use it to sweeten porridge, smoothies, and baked goods.
Cultured and Fermented Foods
Naturally cultured and fermented foods contain enzymes and bacteria that help digest food and eliminate wastes. They also help build up friendly bacteria in the intestines, which is especially important after taking antibiotics. (Most hospitals give women antibiotics during labor.) Eat plenty of fermented foods during pregnancy when your digestive system may be sluggish. They can help prevent constipation and other digestive problems, and are useful in preventing and treating yeast infections.
Cultured and fermented foods include natural, unpasteurized miso, naturally fermented vegetable pickles and sauerkraut, yogurt, kefir, and Rejuvelac. Never boil these foods as high temperatures will destroy the beneficial bacteria.
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