Being a vegetarian while pregnant has always been a little concerning for vegetarian mothers-to-be for decades. However, evidence indicates there is nothing to fear as long as you are closely monitoring your consumption and ensuring you are getting the right nutrients for you and your baby.
While pregnant, a vegetarian diet requires:
- An extra 300 calories per day. A healthy pregnancy diet will provide all pregnant women, who are in a healthy weight range, an additional 300 calories daily. This is the added energy required to maintain and develop a healthy baby.
- Calcium is a vital nutrient required for the baby’s growing bones. If you’re pregnant, you should have four serves of calcium per day. Vegetarian women can obtain their calcium from dairy products such as cottage cheese, yogurt, milk, cheese, tofu, almonds, sesame seeds, almonds, dried fruits, broccoli, spinach, kale, whole grain cereals, and pulses. In addition to the calcium, Vitamin D is required by the body to properly utilize the calcium. Butters, milks, and dairy products that have been fortified with Vitamin D are great selections. * Protein can be found in dairy products, eggs, nuts, seeds, and legumes. Tofu, cottage cheese, milks, yogurts, cheeses, and tempeh are all excellent sources of protein. Pregnant vegetarian women need approximately 60-70 grams of protein daily.
- Iron. Pregnant expecting mothers may have problems consuming enough iron. While some plants contain high levels of iron, the iron is not in a form that is as easily absorbed by the human body as the iron found in meat. To counteract this issue, consuming Vitamin C at the same time as the iron containing food can help with the iron absorption. Great plant sources of iron are spinach, other green vegetables, whole legumes and pulses, and dried fruit. If you feel that you may be anemic, or are feeling excessively tired or run down, you may want o get your doctor to check your iron levels for you. Some nutritionists will refer you to iron supplements for vegetarian women but check with your doctor first before starting any supplements.
- Vitamin B12 can be found in eggs, dairy, and yeast products. Vitamin B12 is an essential nutrient for the baby’s developing tissues and cells. Many cereals and breads have been fortified with Vitamin B12. Yeast extract spreads can also be an excellent source.
Conclusion
A vegetarian pregnancy diet needs to be well balanced and thought out to provide the essential nutritional requirements for a healthy pregnancy. Your medical practitioner or nutritionist should be consulted if you have nagging doubts about the health of you and your baby while pregnant and wanting to remain a vegetarian.
