Organic on a Budget
People buy certified organic foods because they believe they are healthier. But adding organic foods into your diet can be expensive! Here are some tips to make an organic diet more affordable.
No meat in your diet. Can this be healthy during pregnancy? It sure can be. If you are a vegetarian and you eat dairy products and eggs, there is no reason why you cannot continue your diet throughout your pregnancy. Even if you are a vegan and exclude all dairy products and eggs from your diet, with careful attention and planning, you can meet most of your nutritional needs as well. Going meatless does not mean going nutrientless. Check out these nutrients of concern and find out what foods supply them.
PROTEIN: As long as calories are sufficient and your diet is varied, vegetarians can easily meet protein requirements. Protein is readily available in dairy products such as milk, cheese and yogurt. It is also in soybean products like soymilk, tofu, tempeh, and miso. Grains, beans, vegetables, nuts, and seeds, and eggs all provide protein as well.
IRON: The best plant-based sources of this blood-enriching mineral are legumes, whole grains, enriched bread and cereals. Dried fruits, such as apricots, prunes, and raisins can also increase iron consumption. To help the body absorb the iron, eat a Vitamin C rich food along with the iron containing food. Vitamin C is found in citrus fruits, melons, tomatoes, green peppers, strawberries, and potatoes. Prepare your food in iron cookware to add additional iron to your diet.
"This was very helpful, even tho I am not a vegetarian. It is still very helpful information." -- APESTERZ0313
"I'm so glad someone is telling me this is a good thing because I really don't want to go back to eating meat!! Totally vegan mommy here!!" -- MOMMYTAYLOR2
"I'm glad to see an article supporting vegetarian pregnancy. I agree with the other poster in that I'd like to be able to select a vegetarian meal plan on Babyfit. It's available on Sparkpeople.com, so it shouldn't be too big a stretch..." -- ELLIBELLY
Becky is a registered and licensed dietitian with almost 20 years of experience. She teaches prenatal classes and counsels individuals, helping women eat right and stay fit before, during and after their pregnancies.
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