By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 21:13:06 PM.
However, with a small planning, a vegetarian diet could meet the needs of people of all ages, including children, teenagers, and pregnant or breastfeeding women. The answer is to be conscious of your nutritional needs so that you plan a diet that meets them. hen people consider a vegetarian die, they typically weigh about a diet that does not include meat, poultry or fish. But vegetarian diets differ in what foods they add and exclude:
Low levels of vitamin B12 can be especially concerning during pregnancy, as a deficiency could potentially increase the risk of neural tube defects and impair your baby’s brain and nervous system. Including a variety of nutrient-rich ingredients and fortified foods in your diet is necessary to ensure you’re meeting your nutritional needs. Vitamin B12 and vitamin D can be found in fortified foods, such as plant-based milks, cereals, and nutritional yeast. Meanwhile, protein, zinc, and iron are found in legumes, soy products, nuts, and seeds.Including moderate amounts of iodized salt in your diet can also help you meet your needs for iodine.
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12. During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily. If you are bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.