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VEGETARIAN FOOD GUIDE - GENERAL GUIDELINES:
1. Follow nutrition guide for regular food plan during pregnancy.
2. Eat a wide variety of foods, including milk and milk products and eggs (lacto & ovo-vegetarian diet).
3. If no milk is allowed, use a supplement of 4 mcg of vitamin B-12 daily (non-pregnant minimum daily dose 2-3 mcg). If goat and soy milk are used, partial supplementation may be needed.
4. If no milk is taken, also use supplements of 12 mg of calcium and 400 IU of vitamin D daily. Partial supplementation will be necessary if less than 4 servings of milk and milk products are consumed.
5. Select a variety of plant foods (especially grains, legumes, nuts, and seeds) to obtain "complete" proteins by complementary combinations, as indicated below.
6. Use iodized or natural sea salt.
COMPLIMENTARY PLANT PROTEIN COMBINATIONS
Food Amino Acid Deficient Complimentary Protein Food Combination Grains Isoleucine
LysineRice + legumes
Corn + legumes
Wheat + legumes
Wheat + peanut + milk
Wheat + sesame + soybean
Rice + Brewer's yeastLegumes Tryptophan
MethionineLegumes + rice
Beans + wheat
Beans + corn
Soybeans + rice + wheat
Soybeans + corn + milk
Soybeans + wheat + sesame
Soybeans + peanuts + sesame
Soybeans + peanuts + wheat + rice
Soybeans + sesame + wheatNuts & Seeds Isoleucine
LysinePeanuts + sesame + soybeans
Sesame + beans
Sesame + soybeans + wheat
Peanuts + sunflower seedsVegetables Isoleucine
MethionineLima beans + Sesame seeds or Brazil nuts or mushrooms
Green beans + Sesame seeds or Brazil nuts or mushrooms
Brussels sprouts + Sesame seeds or Brazil nuts or mushrooms
Cauliflower + Sesame seeds or Brazil nuts or mushrooms
Broccoli + Sesame seeds or Brazil nuts or mushrooms
Greens + millet or rice
THERE ARE 4 BASIC TYPES OF VEGETARIANS:
1. Lacto-ovo-vegetarian. The vegetable diet is supplemented with milk, eggs, and cheese. There is no problem in securing adequate protein with this diet.
2. Lacto-vegetarian. The vegetable diet is supplemented with milk and cheese. Milk products add complete protein to this diet.
3. Pure vegetarian, or vegan. The all-vegetarian diet includes vegetables, fruits, legumes, nuts, and grains, but is not supplemented with any animal foods, dairy products or eggs. More careful planning is required to achieve combinations providing the necessary amounts of essential amino acids. Vitamin B12 deficiency is a potential problem.
4. Fruitarian. The fruitarian diet consists of raw or dried fruits, nuts, honey, and olive oil. Potential inadequacy is greater in this diet than in other diets.
In general, protein is not a problem for the vegetarian when caloric intake is adequate and a wide variety of plant proteins are selected. It is necessary to eat certain combinations of plant foods to obtain complete proteins. These complete proteins contain the eight essential amino acids in amounts necessary for growth and maintenance. Unlike animal foods, most plant foods do not contain all the essential amino acids in these appropriate amounts. if one essential amino acid is missing, the protein is incomplete and cannot be utilized to build body tissues. The appropriate combination of two or more plant foods eaten at the same meal make a "complete protein".
NUTRITIONAL HANDOUTS FOR CLIENTS
Food Groups
Vegetable and animal protein foods, serving sizes, and food groups used to assist pregnant clients and their midwives in planning a balanced daily dietary intake of sufficient protein to prevent potential complications of pregnancy.
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