What to Eat When You're Pregnant and Vegetarian: The Complete Guide to Healthy Eating

209 Pages·2013·4.251 MB·English

by  Conway, Rana

As a vegetarian woman you already know how important it is to W
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What to Eat When You’re Pregnant and Vegetarian is your no-nonsense
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guide for vegetarians who are expecting and provides expert guidance W
on what foods are safe and what you should steer clear of. You’ll find: h
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 The complete guide to vegetarian-safe food and drink – the

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 Checklists on preparing for pregnancy and pre-conception advice ’r
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 Guidelines on alcohol and caffeine P
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 Tips on how to handle morning sickness e
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 Advice on how to get enough nutrients, including protein,
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omega 3s and iron
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 How to achieve a healthy weight gain and how to lose it
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sensibly afterwards
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 The most up-to-date advice on what foods affect a baby’s
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development, allergy-proofing your baby and what you should V What to Eat
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When You’re
Renowned nutritionist and vegetarian pregnancy specialist t
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Dr Rana Conway provides all the facts and everything you need r
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to know to give your baby the very best start in life.
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£9.99 R
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Cover image © Nacivet/Getty Images PREGNANCY/PARENTING n
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The complete guide to healthy eating
Visit our website at
www.pearson-books.com
Dr Rana Conway
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What To Eat
When You’re
Pregnant
and Vegetarian
A01_CONW5774_01_SE_FM.indd 1 03/05/2013 15:21
A01_CONW5774_01_SE_FM.indd 2 03/05/2013 15:21
What To Eat
When You’re
Pregnant
and Vegetarian
The complete guide to healthy eating
Dr Rana Conway
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PEARSON EDUCATION LIMITED
Edinburgh Gate
Harlow CM20 2JE
United Kingdom
Tel: [phone]
Web: www.pearson.com/uk
First published 2013 (print and electronic)
© Rana Conway 2013 (print and electronic)
The right of Rana Conway to be identified as author of this work has been asserted by her in
accordance with the Copyright, Designs and Patents Act 1988.
Pearson Education is not responsible for the content of third-party internet sites.
ISBN: 978-0-273-78577-4 (print)
978-0-273-78872-0 (PDF)
978-0-273-78871-3 (ePub)
British Library Cataloguing-in-Publication Data
A catalogue record for the print edition is available from the British Library
Library of Congress Cataloging-in-Publication Data
Conway, Rana.
What to eat when you’re pregnant and vegetarian : the complete guide to healthy eating / Dr. Rana
Conway.
pages cm
Includes index.
ISBN 978-0-273-78577-4 (print) -- ISBN 978-0-273-78872-0 (pdf) -- ISBN 978-0-273-78871-3 (epub)
1. Pregnancy--Nutritional aspects. 2. Vegetarianism. 3. Mothers--Nutrition. 4. Prenatal care. I. Title.
RG559.C664 2013
618.2'42--dc23
2013011276
The print publication is protected by copyright. Prior to any prohibited reproduction, storage in a
retrieval system, distribution or transmission in any form or by any means, electronic, mechanical,
recording or otherwise, permission should be obtained from the publisher or, where applicable, a
licence permitting restricted copying in the United Kingdom should be obtained from the Copyright
Licensing Agency Ltd, Saffron House, 6–10 Kirby Street, London EC1N 8TS.
The ePublication is protected by copyright and must not be copied, reproduced, transferred,
distributed, leased, licensed or publicly performed or used in any way except as specifically
permitted in writing by the publishers, as allowed under the terms and conditions under which it
was purchased, or as strictly permitted by applicable copyright law. Any unauthorised distribution
or use of this text may be a direct infringement of the author’s and the publisher’s rights and those
responsible may be liable in law accordingly.
All trademarks used herein are the property of their respective owners. The use of any trademark
in this text does not vest in the author or publisher any trademark ownership rights in such
trademarks, nor does the use of such trademarks imply any affiliation with or endorsement of this
book by such owners.
Contains public sector information licensed under the Open Government Licence (OGL) v1.0.
www.nationalarchives.gov.uk/doc/open-government-licence.
The vegetarian eatwell plate on page 34 is published courtesy of the Vegetarian Society,
www.vegsoc.org.
10 9 8 7 6 5 4 3 2 1
17 16 15 14 13
Front cover image © Nacivet/Getty Images
Text design by Design Deluxe
Print edition typeset in 9.5/13pt Neo Sans Std by 30
Printed in Great Britain by Henry Ling Ltd., at the Dorset Press, Dorchester, Dorset
NOTE THAT ANY PAGE CROSS REFERENCES REFER TO THE PRINT EDITION
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To my three beautiful babies –
Joseph, Daniel and Madeleine
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Contents
About the author viii
Acknowledgements xi
1 How to have a healthy vegetarian
pregnancy 1
2 Preparing for pregnancy 11
3 Planning a healthy diet 31
4 A healthy weight gain for pregnancy 51
5 Foods and drinks to avoid and those you
don’t need to 63
6 Getting enough iron and avoiding
anaemia 93
7 Other essential vitamins and minerals 103
8 Omega 3 fatty acids – what’s all the
fuss about? 125
9 Should I take supplements? 133
10 Common complaints and how to deal
with them 143
11 Breastfeeding – the best diet for you and
your baby 165
Resources 183
Index 187
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About the author
Rana Conway is a registered nutritionist and a member of
the Nutrition Society. Over the past 20 years she has estab-
lished herself as an expert in nutrition for pregnancy and
childhood. She has worked at leading universities and first
researched the diets of pregnant vegetarians for her PhD,
which she was awarded in 1997. She is Practical Parenting
and Pregnancy magazine’s nutrition expert and has written
three books: Meals Without Tears: How to Get Your Child
to Eat Healthily and Happily (Pearson, 2007), What To Eat
When You’re Pregnant: Including the A–Z of What’s Safe and
What’s Not (Pearson, 2nd edition 2011) and Weaning Made
Easy (White Ladder, 2011). She lives in London with her hus-
band and three children.
viii
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Acknowledgements
A big thank you to everyone who provided me with help,
advice and encouragement in writing this book: Samantha
Jackson, Lucy Carter, Rachael Stock, Emma Shackleton, Emma
Devlin, Jane Graham Maw, Jennifer Christie, Patrick Bonham,
Cherry Poussa, Professor Philip Calder (University of
Southampton), Dr Adrienne Cullum (NICE), Adam Hardgrave
and Olu Adetokunbo (Food Standards Agency), Iain Gillespie
(Health Protection Agency), Deb Futers (South Staffordshire
PCT), Fiona Ford (Centre for Pregnancy Nutrition, University
of Sheffield), Sandra Hood, Amanda Baker and Verity
Hunt-Shepperd (Vegan Society), Liz O’Neill and Su Taylor
(Vegetarian Society), Lorraine Hughes and Carol Key
(Sainsbury’s), Abigail Enaburekhan (Tesco), Jaqueline Newson
(Higher Nature), Lucy Balaam (Vitabiotics), Tracey Cope
(Cauldron Foods), Rob Bookham (Bookhams) and Heather
Davies (Kellogg). Thank you also to the Healthy Start team
at the Department of Health, Tommy’s, Vegusto and Bute
Island Foods Ltd. Lastly, thank you to Olly Conway (editorial,
computer and emotional support, and husband).
ix
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