Maintaining a healthy, balanced diet during pregnancy is essential for both mom and baby. Whether vegetarian or non-vegetarian, there are nutrients of concern for the mom-to-be. Calorie needs do not increase during the early months of pregnancy so the focus should be on consuming foods that do not cause nausea or discomfort. In the later months, calorie needs only increase by about 300 calories a day, thus the focus should be on consuming the necessary nutrients for supporting baby's development.
Types of Vegetarian Diets
There are different types of vegetarian diets. The most liberal is the pescatarian diet, which includes no meat or poultry but does allow fish, dairy products and eggs. The vegan diet has the most restrictions with no animal products of any kind allowed in the diet. In the middle of the spectrum are the lactovegetarian diet, which includes dairy products, and the lacto-ovovegetarian diet, which includes both dairy products and eggs. The type of vegetarian diet greatly impacts the nutritional plan for the pregnant woman. At the core of any vegetarian diet is the need to ensure an adequate source of protein. Protein from plant sources, especially when combined, can provide just as much of a nutritional punch as protein from animal sources. An example of combining plant sources of proteins would be eating rice and beans.
Folic Acid and Vitamin B12
Women of childbearing age need to consume a diet that is rich in folic acid. Folic acid is a vitamin that helps in the development of the nervous system of the unborn baby. It is needed at the very early stages of pregnancy, so folic acid intake should be managed even before conceiving. Many cereal and bread products are fortified with folic acid. A doctor may recommend a prenatal vitamin with folic acid. Vitamin B12 also aids in the growth and development of the baby. Dairy products are the main source of this vitamin so individuals following the vegan diet can be at risk for deficiency.
Iron
Increased blood supply during pregnancy leads to increased iron needs. Iron from plant sources is not as readily absorbed in the body as iron from animal sources. While an iron supplement may be needed, the first course of action is to eat a diet high in iron-rich foods. Examples include enriched grain products, leafy-green vegetables, eggs, broccoli, sweet potatoes and prunes. When vitamin C is present, iron absorption is increased, so consuming a glass of orange juice with the iron-containing food can be helpful.
Calcium
Another nutrient of importance is calcium. During the last trimester of pregnancy, there is an increased need for calcium as the baby's bones develop. The body will more readily absorb calcium during pregnancy; however, it is still important to consume foods high in calcium. For the vegetarian not consuming milk or other dairy products, this can be more challenging; however, there are many non-dairy sources of calcium. Examples include fortified soy products, leafy-green vegetables and fortified orange and other fruit juices.
Vitamin D
Vitamin D is needed by the body to effectively get calcium into the bones and other areas where it is needed. The body can make vitamin D as a result of exposure to sunlight and many foods that have been fortified with calcium are also fortified with vitamin D. Individuals with limited exposure to sunlight may need to take a vitamin D supplement; however, consult a doctor before taking any supplements.
Healthy Pregnancy
A diet with a foundation of fruits, vegetable and whole grains can bring a variety of health benefits and provide many of the most important nutrients for pregnancy. Yet there is so much more to consider for the expectant mom. Other tips to keep in mind are limiting caffeinated and sugary beverages and keeping physically active as long as it is recommended by a doctor. A healthy mom lays the foundation for the development of a healthy baby and the good habits can never be started too early.
