Pregnancy And Vegetarians: Is Your Diet Adequate?
Yummy Variety of Fruit
Many vegetarian women are uncertain of their extra dietary requirements once they become pregnant. Pregnant vegetarians do need to carefully monitor their dietary intake to ensure they are consuming enough of the vital nutrients required for a healthy pregnancy. However, a vegetarian pregnancy diet need not leave you or your baby lacking if you ensure some of the following.
Requirements for a healthy vegetarian diet during pregnancy:
- Protein. Most pregnant vegetarian women who already have a well balanced diet will need to eat an extra 10 grams of protein daily throughout the pregnancy. This will take your daily protein consumption to approximately 60 to 70 grams. To reach 70 grams of protein, pregnant vegetarian women should be drinking 3 cups soy milk or calcium enriched milk, and eating 1 cup of yogurt, 1 cup of tofu, and 4 cups cooked brown rice. As a rough guide, 10 grams of protein can be found in any one of the following: 3 ounces tempeh, 3 1/2 ounces of tofu, or 2 cups of milk.
Other great sources of protein are legumes, seeds, cheeses, eggs, dairy including cottage cheese and yogurt, and nuts. Pregnant vegetarian women should be eating 4 serves daily. Approximately 6 servings of whole cereals and pulses daily are recommended for a pregnant vegetarian.
Other essentials in a healthy pregnancy diet:
- Calcium is an essential requirement for the baby’s growing skeleton. It is important to note that if you don’t consume enough calcium for the developing baby that the calcium will be leeched from your own bones as a substitute, leaving you at a very high risk of osteoporosis. All pregnant women need approximately 4 serves of calcium rich foods daily. Calcium can be found in tofu, cheese, cottage cheese, cow’s milk, yogurt, almonds, dried fruit, green vegetables, especially spinach, broccoli, and kale, watercress, sesame seeds and tahini, and pulses and whole grain cereals. Another essential is Vitamin D which is needed by the body to properly absorb the calcium. Look for products that have Vitamin D added, such as milk, butter, and margarine. Vitamin D can also be provided by about 15 minutes of sunlight.
- Iron. Iron is essential in every pregnant woman’s diet, as it is common to become anemic when pregnant. There are many plant sources that are rich in iron, these are green vegetables, dried fruits, and wholegrain pulses and cereals. Since iron in its plant form is harder for the body to metabolize, it can be useful to consume Vitamin C at he same time as the iron rich foods. For example, a glass of freshly squeezed fruit juice will help breakdown the iron in that spinach. If you are concerned about your iron levels have your doctor or midwife check with a simple blood test. If your doctor feels that iron supplements are necessary he or she will advise you.
- Vitamin B12. This vitamin is crucial for the normal development of the baby’s cells and tissues. Vitamin B12 can be found in yeast products, dairy, and eggs. Some soy products and cereals have been enriched with Vitamin B12 and these can make great selections.
- Fluids. Most pregnant women find that they become more thirsty. Producing the extra blood for the baby as well as the amniotic fluid increases your fluid requirements. Drinking plenty of water, juices, and herbal teas will keep you hydrated and minimize the chances of constipation, which can be a problem for some women when pregnant.
Pregnant Mom and Dad
Pregnancy diet recommendations for a vegetarian.
- Fruits and vegetables, including dried fruits. 4-5 servings daily will provide Vitamins C and A, calcium, iron and folate.
- Cereals and grains such as rice, oats, wheat, rye and barley. 4 serves per day for fiber, protein, energy, Vitamin B family, calcium, zinc and iron.
- Dairy and soy products such as milk, cheese, tofu and yogurt. 3-4 serves daily for calcium, protein and Vitamin B12.
- Vegetable fats and oils are needed to provide essential fatty acids. 2 small serves are all that is required.
- Nuts and seeds such as sesame, peanuts, almonds etc provide calcium, fat, protein and energy. One to 2 small servings.
- Pulses such as chick peas, beans, and lentils. One to two serves provides fat, energy, protein and calcium.
- Yeast extract in the form of Vitamin B12 enriched spreads. One serving daily.
Conclusion
A vegetarian diet during pregnancy needs to be well balanced and planned to ensure enough vital nutrients are being consumed. If you are in any doubt about your pregnancy diet we recommend seeing a nutritionist or consulting your medical practitioner.
