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Did you know that it is possible to eat a healthy vegetarian diet at all stages of life, including childhood, pregnancy and periods of high physical activity?The most important nutrition associations in the world, such as theAcademy of Nutrition and Dietetics, so they endorse it.

If you decide to adopt a diet free of animal products, we recommend the advice of a nutrition professional, especially if you have children, are pregnant or do a lot of sports.But for now, we leave you basic information to get started.

Pregnant and lactating women:
During pregnancy, all pregnant women (vegetarian or not) should take Iron and Vitamin B9 (folic acid) supplements.For pregnant vegans, vitamin B12 is very important, as well as gaining weight, so it is advisable not to skip meals to get a good amount of calories. As in pregnancy, it is important that in thelactation stage the mother maintains adequate intake of these vitamins and mineralsto ensure good nutrition for the baby.

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Children:
Children can eat a vegan diet, without any problem.It is important to pay attention to certain nutrients such as protein, iron, vitamin B12, vitamin D and zinc.By planning well how to obtain these nutrients, the child will be able to be healthy and at the same time develop eating habits that will be good for his health at all stages of his life, such as the consumption of fruits, legumes, nuts and seeds.

Athletes:
Following a plant-based diet is not only possible, but it can make them perform their best.An example of this are the professional soccer players Kun Aguero and Lionel Messi. Other famous vegan athletes aretennis players Venus and Serena Williams, boxer Mike Tyson and formula one driver Lewis Hamilton.

Naturally a vegetarian diet is high in carbohydrates, vitamins, and antioxidants, which can aid athletes in their training, performance, and recovery. If you practice bodybuilding and require more protein, no problem,There are plant-based protein supplements on the market.

We leave you with sweet recipes today, which can please pregnant women and children.