Being vegetarian has become our society into a real philosophy of life. Of course, arguments to begin a vegetarian diet are not lacking, from dietary reasons they claim is more healthy, to ethical or environmental, through social and even humanitarian arguments.

However, a vegetarian diet, a diet is not homogeneous. Today there are several different trends, some undoubtedly healthier than others:

• Diet ovolactovegetarian: is the most complete of all the alternatives from a nutritional standpoint, since it includes milk and eggs.

• Diet ovovegetarian: ovolactovegetarian derived from this type of diet is a little less complete, to prohibit the consumption of dairy products.

• Diet lacto: ovolactovegetarian derived from this type of diet is a little less complete, in prohibiting the consumption of eggs.

• Vegan diet: This diet consider honey as an animal and do not consume it, nor take vegetables (except soybeans).

• Diet Vegan: Veganism variant of the vegetable consumption of legumes admits.

• Frugivorous diet: eat only fresh fruit and nuts;

• Raw food diet: eat only raw fruits and vegetables

• Diet cereal (macrobiotic regime) only consume cereals and restrict fluid intake.

Pregnancy is a very delicate stage in which your body needs much more nutrients, in sufficient quantities, difficult to fill. A balanced diet will promote growth and development of the baby and help you maintain your energy level throughout pregnancy, childbirth and postpartum.

So if you’re vegetarian, you still further control your diet. Nutrition during this critical time, keep in mind that the baby absorbs all the nutrients directly from you, and you must have good stocks. Therefore, if you want to be pregnant is a good idea since even before introducing the necessary changes in your diet.

During pregnancy your energy needs increase by 10-15%, but your needs for minerals and vitamins in a 20-100%. Do not be afraid of not eating enough protein, so you only need about 10-20 grams more than women who are not pregnant. Iron needs increase substantially, they are necessary for the formation of red blood cells. This is offset by increased iron absorption by the body and reduced iron losses (menstruation disappears).

However, there is risk of iron deficiency during the third trimester of pregnancy and therefore double the recommended intake of iron (15 mg / day to 30 mg / day) during this period. Good sources of iron are legumes, tofu, nuts, seeds, dried fruits, whole grains and green leafy vegetables. Include in your diet zinc-rich foods such as legumes, nuts, seeds and whole grains. Calcium works with the proper formation of bones and teeth of your unborn baby and your nerves, muscles and the functioning of the blood. During pregnancy, calcium absorption increases. They recommend the tahini, algae hiziki and broccoli.

During pregnancy and lactation must significantly increase your intake of nutrients instead increase your calorie intake only moderately, consuming about 2,500 calories a day.

The stage of lactation is another of the periods in which food plays a key role, especially if you are a vegetarian. Therefore, it is essential to monitor your diet and your baby.

There is no better food for your baby than breast milk. However, the nutritional composition of your diet affect your milk composition, especially vitamins. What they eat have a tremendous impact on the composition of milk fat. It is important to get enough omega-3 fatty acid during this period.

The two most common risks are the possible deficiencies in vitamin B12 and vitamin D. We recommend 2.8 mcg / day of B12 during lactation. During pregnancy and lactation must significantly increase your intake of nutrients instead increase your calorie intake only moderately, consuming about 2,500 calories a day.

Keep in mind that children’s nutritional needs are quite different from those of adults, to be growing rapidly as more require protein, fat, vitamins and minerals kilo weight in relation to adults. We must therefore move away from eating model designed for adults, focused on preventing degenerative diseases and a model approach that prioritises the optimal growth and development.

Until they are 3 years will grow at a good pace through breast milk, which is all they need in the first 6 months of life. Breast milk strengthens the immune system, reduces the risk of developing allergies and the incidence of respiratory diseases, gastrointestinal, etc, while creating a bond with your child. It is very comfortable and affordable (always ready to milk the perfect temperature).

When the baby has 4-6 months of age should gradually introduce solid foods into your diet. It begins by introducing rice and barley, vegetables and fruit puree. It then continues with fruit juices. When your child is between 8 and 9 months, you begin with bits and pieces of fruit and bread, and is a year when you’re ready to eat your mashed vegan meals. See it if developed well by allergies, avoid salt and sugar, and intends that its biological supply is. Take care not to eat excessive amounts of fiber, avoid bran.