During pregnancy, your baby is depending on you to supply it with energy and nutrients to grow and develop. You can continue with your vegetarian diet during your pregnancy. However, because you exclude some important foods from your diet, some essential nutrients must be obtained from alternative sources. The American Congress of Obstetricians and Gynecologists states that vegetarians may require iron and vitamin B12 and D supplements.
Vegetarian Diets
There are four types of vegetarian diets: vegan, lacto-vegetarian, lacto-ovo vegetarian and pescatarian. Vegans exclude all meat, dairy products and eggs from their diet. Lacto-vegetarians eat dairy products and plant-based foods. Lacto-ovo vegetarians eat dairy products and eggs but exclude meat from their diet. Pescatarians eat fish, eggs and dairy products as well as plant foods. The type of vegetarian diet you eat affects the intake of nutrients you require for you and your fetus.
Protein
During pregnancy more protein is required for the growth and development of you and your baby. The recommended protein allowance for pregnant women is 75 to 100 mg per day. The main source of protein is in meat, poultry and eggs. Vegan and lacto-vegetarian mothers-to-be can obtain protein from plant sources. Eat beans, peas and lentils and whole grains to boost your daily protein intake.
Iron
During pregnancy a woman requires more iron in the diet to form extra blood cells for the mother and fetus. The National Institutes of Health states that the recommended daily allowance of iron during pregnancy is 27 mg. A low intake of this nutrient can lead to a low birth weight and the baby developing iron deficiency anemia within the first 2 years of life. Meat, poultry and fish are excellent sources of iron. For vegans, good sources of iron include green leafy vegetables, kidney beans, soybeans, lentils, nuts and pulses. Fortified breakfast cereals contain added iron that can help you reach your daily allowance. Eat foods containing vitamin C, such as citrus fruits, strawberries and tomatoes, with these foods, as this increases the absorption of iron.
Calcium
Calcium is required to build healthy and strong bones for the mother and fetus. If a pregnant woman has a low intake of this nutrient, calcium is taken from her body and is supplied to the fetus. During pregnancy, the recommended daily allowance of this nutrient is 1,000 mg. The main source of calcium is from dairy foods, such as low-fat cheese, yogurt and milk. For vegans, however, many non-dairy sources are available. Good sources of calcium include sardines, salmon, spinach, tofu and orange juice.
Vitamins
To reduce the risk of the fetus developing neural tube defects, folic acid is required in your prenatal diet. For pregnant women, the recommended daily allowance of this nutrient is 600 micrograms, or mcg. The National Institutes of Health states that spinach, avocado, green peas, asparagus and fortified breakfast cereals are good sources of folic acid. Pregnant women also require 6 mcg of vitamin B12 per day. This vitamin is required to form red blood cells and to maintain a healthy nervous system. Meat, fish, dairy products and eggs are rich sources of vitamin B12. Certain breakfast cereals are fortified with vitamin B12.
References
- American College of Nurse-Midwives: Staying Healthy on a Vegetarian Diet during Pregnancy
- American Dietetic Association: Vegetarian Diets
- Cleveland Clinic: Nutrition during Pregnancy for Vegetarians
- American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
- National Institutes of Health: Vitamin B12
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