If you follow a vegetarian diet, you may be concerned about getting enough nutrients during pregnancy. If you plan carefully, you can certainly follow a vegetarian diet safely during pregnancy, although you may need certain supplements not supplied in adequate amounts in a vegetarian diet. How much planning depends on the type of vegetarianism you practice, since some vegetarian diets supply more of certain nutrients than others.
Diet Types
The vegan diet, the most restrictive diet in regards to protein from animal or dairy sources, requires the most planning for good nutrition. Vegans eliminate all animal meats, including fish, poultry, eggs and all dairy products. Vegetarians who follow a pescatarian diet, which allows fish as well as dairy products and eggs, will have less trouble obtaining adequate nutrition during pregnancy. Lacto-vegetarians, who eat dairy but no egg or meat products, and lacto-ovovegetarians, who eat dairy and eggs but no meat, will need to plan their diets to obtain adequate iron and amino acids, found in proteins.
Increased Needs
Pregnant women need higher-than-normal amounts of iron and calcium to protect their own iron and calcium stores during pregnancy, since the baby will take what he needs from her stores if dietary supplies are low. Many vegans have vitamin D deficiency unless they get adequate time in the sun, because fortified dairy products, fish and liver are the main food sources of vitamin D. Look for fortified soy milk or orange juice to supply vitamin D. Protein needs during pregnancy rise 25 grams during the second and third trimester, registered dietitian Reed Mangels, Ph.D., of the Vegetarian Resource Group, states.
Combining Proteins
The type of protein as well as the amount of protein you eat is important if you're a vegetarian. Twenty amino acids make up proteins, and all play a role in maintaining health. While your body can make a number of amino acids, nine amino acids are essential, meaning they must come from food. Certain proteins, like animal, dairy, egg, soy and milk, contain all the essential amino acids in easily digestible form, the University of California at Los Angeles explains. Plant proteins not only lack some essential amino acids but also are harder to digest. Vegans in particular need to pair protein sources to obtain complete protein sources from their diets, especially during pregnancy.
Iron Requirements
Low iron stores occur commonly in all pregnant women, not just vegetarians. But because animal proteins are a good source of iron, taking at least 30 milligrams of iron as a supplement can supply the iron you need to keep from becoming anemic, Dr. Mangels suggests. Eating foods high in vitamin C along with iron-rich foods helps iron absorption, the University of California at Davis reports.
Considerations
There is no one essential food that absolutely must be eaten during pregnancy, so there is no reason to stop eating a vegetarian diet during pregnancy. Vegetarians, and vegans in particular, do need to commit to planning a balanced diet that supplies all the nutrients both you and your baby need.
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