Here’s how safe a vegetarian diet is during pregnancy and all moms-to-be should know

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Bollywood’s current superstar and mom-to-be Alia Bhatt is currently taking her baby shower soon based on the success of her recent film Brahmastra. Alia’s mother, Soni Razdan, and mother-in-law, Neetu Kapoor, will reportedly host an all-girls baby shower for the expectant mother in early October. The actor, who turns vegetarian in 2020, will host a vegetarian-themed shower.

Bollywood diva, Alia Bhatt turned vegetarian in 2020 and is now in the third trimester of her pregnancy, so she has chosen a vegetarian menu for her baby shower. This has clearly raised many questions as to whether a vegetarian diet is suitable and nutritious for expectant mothers. Is vegetarianism during pregnancy enough for many young people to make a conscious choice?

Is vegetarianism healthy during pregnancy?

If you are pregnant and a vegetarian, you should make sure you are getting enough iron, vitamin D, vitamin B12, protein and other sources of vitamins that are mainly found in meat and fish. Iron-rich foods for vegetarians include pulses, dark green vegetables, nuts, omega-3 fats, bread, fruits and other plant-based foods. Similarly, unsweetened soy drinks, yeast extracts such as Marmite, fat spreads, and so on are good sources of plant-based vitamins. A well-planned vegetarian diet should include nutrient-rich foods as well as fortified foods and supplements. If you follow a vegetarian diet during pregnancy, be sure to consume enough of the following foods:

  1. Yogurt and plant milk with calcium. These foods make it easier to get enough calcium. When possible, choose versions without sweeteners.
  2. Nuts and walnuts are high in iron and zinc. Consume one to two nuts per day to meet your selenium requirements, and consume walnuts and hemp, chia or flaxseed to meet your alpha-linolenic acid requirements.
  3. Soy products are high in protein and can be used in place of meat in various dishes.
  4. Make a conscious effort to choose vegetable fats that are high in omega-3 fatty acids. Trans fats and tropical oils such as coconut, palm or palm kernel oil should be avoided.
  5. Purple, red and orange fruits and vegetables, as well as leafy greens, have the highest concentrations of nutrients and plant compounds.
  6. If you are following a vegetarian diet while pregnant, you will need to avoid certain foods such as alcohol, caffeine, processed foods, aerated drinks, raw sprouts. Remember to always consult your doctor before making changes to your diet, especially during pregnancy.

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