Emily Deschanel is a famous actor not only for her movie but also for her healthy and attractive body. And she has been vegan since she was in high school.
Throughout the years, Emily Deschanel has maintained a vegan diet, even during pregnancy or after giving birth. And you see, there is no problem! In an interview, she described what is “vegan diet.” She said, “I have a very alkaline diet. I love to drink green juices and eat lots of salads. I also like to make a habit of eating as many different colors of vegetables as I can.
As for treats, there is fruit, and you can even get vegan chocolate. I buy little chocolate vegan bunnies and give them to everyone for Easter.”
Is a vegan diet enough for pregnancy?
A vegan diet is a diet without meat, fish, eggs. Many people choose this diet because of their beliefs or want to eat frugally. For Emily Deschanel, she thinks that by being vegan, she can help to protect the environment.
However, during pregnancy, the body needs a lot of nutrition to feed the baby in your womb. Therefore, even though you are vegetarian, you need to make sure your diet meets the nutritional requirements your baby need.
At first, we want to emphasize that mom can’t be deficient in vitamins and minerals because you are a vegetarian. You can be vegan and provide enough nutrition for your baby at the same time if you have a healthy diet. Besides, you can use some extra foods to make sure you get enough nutrients. A standard vegetarian diet mush includes a variety of fruit, legumes, and plant milk along with several essential nutrients.
Some essential nutrients during pregnancy that you need to pay attention
Protein is vital in making cells in the body and helps secrete hormones that support fetal development.
Every day, pregnant women need about 75g of protein. If you use milk and eggs, you can absorb protein and amino acids from these foods. If not, you can add some protein-rich foods to your diets:
- Peas, chickpeas
- Kidney beans, black beans, and daisies
- Oat, cereals, and bread made from whole grains
- Walnuts, pistachios, cashews, almonds, pine nuts
- Soymilk and Tofu
Calcium is essential for bone formation in the fetus. Besides, it is a crucial substance to support the functions of the nervous system, heart, and muscles. If your diet lacks calcium, your body will automatically take calcium from your bones to nourish the fetus. It puts you at high risk for osteoporosis. Some good sources of calcium you can try:
- Milk, yogurt, cheese
- Dark green leafy vegetables
- Soymilk and tofu
Iron is essential in making blood cells. Pregnancy increases the amount of blood in your body by about 50% to support your baby development. Iron deficiency can lead to anemia and premature birth. Here are some iron-rich foods that you should include in your diet:
- Soybeans, chickpeas
- Oat and barley
Vegetarian menu for pregnant women
- One cup of cereal fortified with vitamin B12, ¼ cup of raisins, and 1 cup of soy milk.
- Two slices of wholemeal bread with two tbsp of almond butter
- ¾ cup of fruit juice
- Sandwich with two slices of bread and half a cup of tofu
- 2 cups of mixed lettuce
- Lemon juice and one piece of fruit
- Two tablespoons nuts
- 1 cup mixed fruit
- 3-4 slices of wholegrain bread
- ½ cup rice with 1 cup boiled red beans
- ½ cup cooked broccoli
- 1 cup spinach
- 1 cup of soy milk