How to reconcile the vegetarian diet with pregnancy?

During pregnancy, is a vegetarian or vegan diet safe for your baby? Here are the answers to the main questions you ask yourself.

What are the really forbidden foods?

Vegetarians remove any animal or seafood product (fish and seafood) from their diet, for reasons of health, well-being or ethics. Some however occasionally consume fish and some poultry, but no mammals (and no meat). This movement is called "neo-vegetarianism".

What is the difference with vegans?

"Vegans" do not eat any animal products, that is, no dairy products, no eggs, no honey. A diet that is likely to cause significant deficiencies in protein and minerals such as calcium or iron, because it is difficult to find a balance between vegetables and cereals. A consultation with a nutritionist is necessary.

Is the vegetarian diet dangerous?

No, if the diet is well balanced. It can even be good for the health since generally, one gives pride to fruits, vegetables, and legumes. In addition, the varied vegetarian meals provide all the minerals and vitamins necessary for the body.

How to compensate for the lack of meat?

Meat (like fish) provides a variety of proteins - all the amino acids we need for our muscles, but also to make our body work. To compensate for this lack, you must consume enough eggs (6 per week), cereals (wheat, rice, barley3 ...), legumes (lentils, beans ...) and dairy products.

For better assimilation, during each meal, combine cereals with legumes to provide all the amino acids needed by the body. For example couscous: wheat semolina and chickpea, or a lentil salad with bulgur ... Eat tofu or another soy derivative that provides protein. In the case of iron, legumes and vegetables provide some, but it is less well assimilated by the body than that which comes from meat. Be sure to sprinkle with fresh lemon juice all your dishes. Vitamin C promotes its assimilation.

Should we supplement if we are vegetarian?

No, if you have a varied and high protein diet. The doctor may prescribe iron supplementation in case of persistent fatigue, heavy periods, pregnancy, associated with vitamin B12 to prevent anemia. Vitamin B12 is present in red meat, oily fish, and oysters. Fortunately, the egg yolk also brings some. Do not hesitate to have your iron level checked regularly.

How to reconcile the vegetarian diet with pregnancy?

If you have a balanced vegetarian diet, do not worry. Be sure, like any pregnant woman, to take 3 to 4 dairy products a day for calcium, to eat enough foods rich in vitamin B9 such as leafy vegetables (spinach, salad), and enough vitamin C-rich fruits to the absorption of iron. Also, talk about your eating habits to your doctor who will make sure you do not miss any iron or calcium.

Can children be vegetarians?

No. Even though the urge for children to imitate mom is great, they need meat to grow and develop. Nothing will stop them from making their own food choices as adults.

Why do vegetarians seem to have fewer weight problems?

Because those who balance their meals follow more the recommendations of the PNNS (national plan nutrition health), namely 50 to 55% of carbohydrates (especially cereal products), 33% of lipids but of better quality (brought by the almonds, nuts, vegetable oils, and not meat, sausages or industrial products) and proteins. They also eat more fruits and vegetables, high in fiber and low in calories.

Is it possible to eat too much fruit and vegetables?

A priori no, even if care must be taken not to overuse fruit rich in fructose, especially in the form of juice since they deceive hunger. Also beware of excess crudity that can cause bloating in sensitive intestines.

Are vegetarians really more likely to have a girl?

A British study pointed out that in a clinic where more vegetarian women gave birth, more girls were also born. It would be easy to draw hasty conclusions. An earlier study also suggested that a woman who ate a lot of dairy products and was not very salty was more likely to have a daughter. Other works have shown the opposite since.