Contents:
- Medical Video: Are You Really Eating for Two? Food and Nutrition During Pregnancy
- Are nursing mothers who are vegetarians still able to breastfeed?
- Nutrition that must be considered by nursing mothers who are vegetarians
- 1. Enough for calorie and protein needs
- 2. Enough for vitamin B12 needs
- 3. Enough for calcium and vitamin D needs
- 4. Enough for the needs of omega-3 fatty acids
- 5. Enough for iron and zinc needs
Medical Video: Are You Really Eating for Two? Food and Nutrition During Pregnancy
Being vegetarian may have become a lifestyle choice for some people. This should not prevent you from fulfilling the nutrients your body needs. Similarly, when you are breastfeeding, where you have to provide enough nutrients for you and your baby.
However, breastfeeding a baby for a mother who is vegetarian may not be an easy thing. Breastfeeding mothers who are vegetarians must really pay attention to the food eaten so that the nutrients for the production of breast milk and for the mother's own body are fulfilled well.
Are nursing mothers who are vegetarians still able to breastfeed?
Certain. Mothers of vegetarians who do not eat meat or other animal products can still breastfeed and provide for their baby's nutritional needs through breast milk. The vegetarian diet itself is very healthy and full of good nutrition that the baby needs.
Some vitamins and minerals found in meat and animal products derived from them (such as eggs and milk) can be fulfilled through other sources, from vegetable sources. The key is that you know how to get all the nutrients you need without the need to consume meat or other animal products. So, your nutritional needs are met and you don't need to worry about the quality of your milk.
Nutrition that must be considered by nursing mothers who are vegetarians
Even though you are a vegetarian, you still need to be able to meet your important nutritional needs for your baby. Don't let this disrupt your baby's growth and development. Eating a variety of foods from vegetable sources is one way to meet your nutritional needs.
The following are things you should pay attention to when eating food everyday:
1. Enough for calorie and protein needs
Remember, most plant-based foods have fewer calories, so you may need to eat more so that your calorie needs are met. You may need to consume more food sources of carbohydrates, such as rice, potatoes, sweet potatoes, cassava, corn, bread, wheat, noodles, and other flour foods.
You also need to meet protein needs. For those of you who still consume eggs and milk, you don't need to worry about this. However, for those of you who don't eat eggs and milk, you need to meet the needs of protein from other sources. Like, nuts, products from beans, tofu, tempeh, soy milk, peanut butter, and many others.
2. Enough for vitamin B12 needs
The main source of vitamin B12 is meat. But, of course vegetarians cannot consume it so need replacement foods that contain vitamin B12. Luckily, in Indonesia there are tempeh containing vitamin B12, just like meat. In addition to tempeh, you can also eat other foods that have been fortified with vitamin B12.
3. Enough for calcium and vitamin D needs
For vegetarians who don't consume milk, you need to get calcium from other sources. Many plant-based foods that contain calcium, such as green vegetables (spinach, broccoli, kale, asparagus, etc.), oranges, edamame, almonds, tofu, and much more.
In addition to calcium, you also need to meet the needs of vitamin D which is needed for bone growth. You can get Vitamin D from the sun. However, don't sunbathe too long in the sun because this can be dangerous.
4. Enough for the needs of omega-3 fatty acids
Omega-3 fatty acids, especially in the form of docosahexanoic acid (DHA), are very necessary for the development of the baby's brain and eyes. You certainly cannot get this nutrient from fish as its main source. But, don't worry because you can get it from vegetable sources, such as walnuts and flaxseed (flaxseed) containing linoleic acid (ALA). Your body will then convert ALA to DHA, but in small amounts.
5. Enough for iron and zinc needs
You can meet your iron needs from grains, beans, green vegetables (such as spinach, kale, and broccoli), mushrooms, tofu, cereals, and others. You also need to consume food sources of vitamin C along with the source of iron. Why? Because vitamin C can help absorb iron in the body.
You also need lots of plant-based foods that contain zinc, especially if you don't consume milk and products. You can find zinc in nuts, seeds, and green vegetables.
If you still feel a lack of some of these nutrients, you can meet your nutritional needs through supplements. However, before taking supplements, you should consult with your doctor or nutritionist about your eating habits and whether you need to take supplements or not.
