How to Deal With A pregnant vegetarian mother

Is there a nutrition plan for pregnant vegetarian mothers?

 

Nutrition and the Pregnant Vegetarian 

What You Need to Know 

-- By Karen Gardner, Parenting Writer

Like all expectant mothers, vegetarians need to pay close attention to the foods they eat and the nutrients those foods contain. This need is a constant, and does not change because of a lifestyle choice.

“What you consume when you are pregnant matters more because you are not only taking care of your own body, but you is starting the beginnings of a new one,” says Dr. Amy Llano, Nutritional Director for the Physicians Committee for Responsible Medicine. “The nutrients of special importance during pregnancy don’t vary depending on what your diet is, they remain important.” 

Nutritional Considerations

Calcium is crucial to the development of bones and teeth. Even if a woman has an insufficient calcium intake, the baby will still get what it needs from the mother’s body. Therefore to ensure her bone health, vegetarian and especially vegan women should be sure to consume calcium rich foods like kale, collards, broccoli, cabbage, legumes, enriched soy and rice milks, calcium fortified orange juice and breakfast cereals.

Foliate or folic acid is instrumental in neural development. Vegetarians have a tendency to have a higher foliate intake than do omnivorous people, because their diet often includes foliate rich foods such as dark green leafy vegetables and legumes. If a woman is concerned about her foliate consumption, she can always take a supplement.

Iron is needed to make hemoglobin for both mother and child. During pregnancy, iron supplements are commonly recommended in addition to iron-rich foods such as whole and enriched grains, legumes, soy products, nuts, seeds, dried fruits, and Vegetables.

Protein aids in the production of new cells. The second and third trimesters of pregnancy call for an additional 25 grams of protein daily, but most vegetarian diets include this much. It is a common misconception that vegetarians have to struggle to consume enough protein. The fact of the matter is that if a woman is consuming enough calories, she is consuming enough protein.

Vitamin B-12 plays an important role in fetal brain development, normal cell growth and protein synthesis. While not a lot of B-12 is needed, vegans need to pay special attention to this need. Omnivorous or vegetarian people usually meet their B-12 requirement because it is rather ubiquitous in animal based foods, but vegans don’t have a dietary source of vitamin B-12. For these women, enriched or fortified soy or rice milk, nutritional yeast, and supplements are the best sources of B-12.

Vitamin D helps the body absorb calcium, and a woman’s need for Vitamin D doubles during pregnancy. Vitamin D doesn’t exist in that many foods naturally. Therefore, it is important for pregnant vegetarians and vegans to incorporate fortified milk, soy and rice milk, cereals and orange juice into the diet.

Zinc intakes of many women, both vegetarian and non-vegetarian, are often lower than recommended. Therefore, foods rich in zinc like whole grains, dried beans, peas, and soy products should be emphasized.

Source: Irina C by Yahoo Answer

 

Get Better Broccoli benefits Results by Following 3 Steps

What are the benefits of broccoli? 

Broccoli is part of the cruciferous or brassica family of vegetables. It is related to other well-known vegetables such as cabbage, kale, brussel sprouts, collard and turnip greens. It is jam packed with essential vitamins such as Vitamin K, Vitamin C, Calcium and Folate (Vitamin B9).

Broccoli contains a combination of beneficial ‘chemicals’ known as petrochemicals. These petrochemicals, in particular, glucosinolates, indole-3-carbinol and ratiocinates have a specific role in aiding appropriate liver function and assisting with liver detoxification. Some of these petrochemicals are believed to be conducive to the prevention of oxidative stress and therefore, may act as antioxidants. As well as this, consuming broccoli benefits on a daily basis may assist with improving hormonal balance, through its ability to stimulate liver function.

This delicious vegetable can be consumed in its raw or cooked state and can be quite versatile when added to a variety of different dishes.

Source: menopause center 

 

Can you freeze fresh broccoli?

Yes you can freeze it...

Freezing is the best way to preserve broccoli. Broccoli, as well as all other broccoli vegetables, must be blanched (scalded) in boiling water before freezing. Unbalanced vegetables contain an active enzyme which causes toughening and severe flavor and nutrient loss during freezing. Blanching retards the enzyme activity.

Freezing does not improve the quality of any green vegetable. Freezing actually can magnify undesirable characteristics. For instance woodiness in stalks becomes more noticeable upon thawing. Select broccoli benefits that has grown under favorable conditions and prepare for freezing as soon after picking as possible. Broccoli at its peak quality for eating will produce best results in the freezer.

In a blanching pot or large pot with a tight fitting lid, bring 5 quarts of water to a rolling boil.

Meanwhile, wash broccoli, trim stalks and cut through florets so that pieces of heads are not more than 1 inch across. Peel stalks and cut into rounds or quarter lengthwise.

Blanch no more than one pound at a time. Add broccoli to boiling water and immediately cover with a tight fitting lid.

Start timing immediately and blanch for four minutes. Prepare an ice water bath in a large 5-quart container or the sink. Remove broccoli from water with a slotted spoon or blanching basket.

Emerge in the ice water bath for five minutes or until cooled. If you do not have ice, use several changes of cold water or running cold water. Remove and drain.

Pack cold broccoli in zip-closure freezer bags or freezer containers. Squeeze out as much air as possible before sealing bags.

Label and date each container or bag. Immediately place in the freezer, allowing an inch of space around each container until it is frozen. Freeze for up to one year at 0 degrees F. or below.

Blanching water can be reused. Add more water if necessary. Remember to always bring water back to a rolling boil before blanching more broccoli benefits.

Source: AuntieM

Does broccoli cause gas?

Yes, broccoli causes gas, but most people don't feel like they are going to die. I'm guessing that this is probably not the first time you've eaten broccoli, so you have to wonder why something is different now.

 

"Broccoli contains the complex sugar known as raffinose. This carbohydrate, also found in beans, causes gas. While most people pass gas without any real discomfort, in some cases it causes an unpleasant bloated feeling. This can trigger pain in the abdomen. The pain may be so sharp that it's confused with either heart problems or appendicitis. Usually, this pain passes when the gas moves through the large intestine and out of the body."

Everyone's system is different, but there may be something else going on, like the broccoli was not washed properly, you are dehydrated, you caught a digestive bug, or you have irritable bowel syndrome or similar, or a combination of some of the above. What exactly are your symptoms? Is it just the toots and bloating, or do you have pain as well or other symptoms? If you caught a digestive bug, you would probably have some other symptoms, like diarrhea or vomiting. Many people do not know that dehydration can cause bloating and gas, so make sure you are drinking plenty of fluids. No matter what the problem is, staying hydrated is very important. If the broccoli was not washed properly, the introduction of bacteria can cause digestive problems. Hope that helps!

Source: Livestrong.com by yahoo answers