Carrie Underwood’s vegetarian and vegan pregnancy plan

Country singer Carrie Underwood has been a vegan since she was a teenager, and now that she is pregnant, she has switched her diet to vegetarian.

“I have been vegetarian for about 10 years now,” Carrie told Celebrity Health and Fitness. “With pregnancy, I am definitely going more on the vegetarian side, but as soon as I am not pregnant anymore I will go back to being vegan.”

SEE ALSO: Vegan children: Is eating vegan safe for developing kids?

Though there are many different subcategories among vegans and vegetarians, the difference between the two main groups comes down to the inclusion of animal products in the diet. Vegans eat no animal products, meaning they not only abstain from consuming meat, they do not eat eggs, ice cream, cheese, milk, or any food items that may contain these ingredients (like cookies). Vegetarians, on the other hand, do not eat meat, but they may include non-meat products in their diets depending on their personal preferences.

Carrie Underwood’s decision to go more vegetarian during her pregnancy is not surprising; experts indicate it can be difficult enough to get all the nutrients needed for pregnancy with a vegetarian diet; being completely vegan only makes nutrition more of a challenge. For women who opt to go this route, the Cleveland Clinic recommends the following diet protocol:

• Choose foods high in starch and fiber such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
• Eat and drink at least four servings of calcium-rich foods a day to help ensure that you are getting 1200 mg. of calcium in your daily diet. Sources of calcium include dairy products, seafood, leafy green vegetables, dried beans or peas, and tofu.
• Vitamin D will help your body use calcium. Adequate amounts of vitamin D can be obtained through exposure to the sun and in fortified milk, eggs, and fish. Vegans should receive 10 to 15 minutes of direct sunlight to the hands, face, or arms three times per week or take a supplement as prescribed by their health care providers.
• Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg. of iron in your daily diet. Sources of iron include enriched grain products (rice), eggs, leafy green vegetables, broccoli, Brussels sprouts, sweet potatoes, dried beans and peas, raisins, prunes, and peanuts.
• Choose at least one source of vitamin C every day. Sources of vitamin C include oranges, grapefruits, strawberries, honeydew, broccoli, cauliflower, Brussels sprouts, green peppers, tomatoes, and mustard greens.
• Choose at least one source of folic acid every day. Sources of folic acid include dark, green, leafy vegetables, and legumes such as lima beans, black beans, black-eyed peas, and chickpeas.
• Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, squash, turnip greens, beet greens, apricots, and cantaloupe.
• Choose at least one source of vitamin B ₁₂ a day. Vitamin B ₁₂ is found in animal products including fish and shellfish, eggs, and dairy products. Vegans are at risk of not consuming enough vitamin B ₁₂. Your health care provider might recommend a vitamin B ₁₂ supplement.
• Avoid alcohol during pregnancy. Alcohol has been linked to premature delivery and low birth weight babies. If you think you might have a problem with alcohol use, please talk to your health care provider so he or she can help protect you and your baby.
• Limit caffeine to no more than 300 mg. per day (two 5-ounce cups of coffee, three 5-ounce cups of tea, or two 12-ounce glasses of caffeinated soda). Remember, chocolate contains caffeine — the amount of caffeine in a chocolate bar is equal to 1/4 cup of coffee.
• The use of non-nutritive or artificial sweeteners approved by the Food and Drug Administration (FDA) is acceptable during pregnancy. These FDA-approved sweeteners include aspartame and acesulfame-K. The use of saccharin is strongly discouraged during pregnancy because it can cross the placenta and might remain in fetal tissues. Talk with your health care provider about how much non-nutritive sweetener is acceptable during pregnancy.
• Limit salty foods — Salt causes your body to retain water. Although there is no documented risk to mother or baby, you might want to limit extra salty foods to avoid feeling overly bloated. Do not restrict salt unless prescribed by your health care provider.
• Decrease the total amount of fat you eat to 30 percent or less of your total daily calories. For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.
• Limit cholesterol intake to 300 milligrams (mg) or less per day.
• DO NOT DIET or try to lose weight during pregnancy. – Both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born.

 SEE ALSO: Paleo-Vegan diet: Yes, it’s a thing

In addition to her new vegetarian routine, Carrie Underwood is keeping her body healthy during pregnancy by keeping up with her fitness. She routinely does cardio in the form of treadmill workouts and kickboxing, also incorporating strength training into her day.

“My favorite thing is cardio,” she said. “Cardio makes me feel good, it makes me happy.”

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