Women who are vegetarians do not need to give up their dietary preferences during pregnancy, as long as they follow a healthy vegetarian diet and consume adequate amounts of key nutrients. The American Dietetic Association's position is that well-planned vegetarian diets can be appropriate and nutritionally adequate during pregnancy. However, vegetarian pregnant women should carefully plan their menus to include all essential nutrients.
Background
There are several types of vegetarian diets, including vegan, lacto vegetarian, lacto-ovo vegetarian and pescatarian. Vegan diets eliminate all animal food sources such as meats, fish, poultry, eggs, milk, cheese and yogurt. Lacto vegetarians consume plant-based foods with the addition of dairy products, and lacto-ovo vegetarians consume eggs in addition to plant foods and dairy products. Pescatarians consume a lacto-ovo vegetarian diet with the addition of fish, according to the Cleveland Clinic.
Key Nutrients
Vegetarian pregnant women should be sure to consume key nutrients that are mainly found in meats. According to the American Dietetic Association, key nutrients for vegetarians include omega-3 fatty acids, protein, iron, calcium, zinc, iodine, vitamin D and vitamin B12. These nutrients can be obtained through dietary sources and prenatal supplements. Women who follow a vegan diet may have a harder time consuming adequate nutrients through dietary sources.
Calorie Requirements
Calorie requirements for vegetarian pregnant women are the same as for non-vegetarian pregnant women. Calorie recommendations vary based on characteristics such as age, height, activity level and pre-pregnancy weight. According to the Weight-control Information Network, pregnant women require about 300 additional calories or about 1,900 to 2,500 calories total each day during the final six months of pregnancy.
Protein Recommendations
Protein requirements increase during pregnancy. According to the American College of Nurse-Midwives, pregnant women who follow vegetarian diets require about 71 grams of complete protein each day. Animal-based foods such as eggs, milk, cheese and yogurt contain complete proteins, meaning they provide all essential amino acids our bodies cannot make. Combinations of plant foods such as rice and beans, peanut butter with bread or cereal with milk are also sources of complete proteins.
Sample Meal Plan
Vegetarian meal plans for pregnant women vary based on calorie requirements. The U.S. Department of Agriculture MyPyramid website provides an online meal planning tool for pregnant and nursing moms called MyPyramid Plan for Moms. The meat and beans food group offers both animal and plant-based high-protein food choices. Cleveland Clinic offers pregnant vegetarian women a generalized meal plan that consists of nine or more servings of grains, four servings of vegetables, three servings of fruits, four or more servings of dairy products, three servings of high-protein foods, 5 to 8 tsp. of fats and oils and limited amounts of sweets each day.
