Lacto Ovo Pescatarian Diet For Pregnancy

The best way to get the many nutrients your pregnant body needs is to eat a wide variety of foods. But, if you're a vegetarian, keeping certain foods out of your diet can make it harder to meet your daily nutrient requirements. Fortunately, a lacto-ovo-pescatarian diet still includes plenty of healthy food choices to nourish your body and your baby.

Grains

Eating plenty of whole-grain foods not only provides your body with folate and an assortment of other B vitamins, it can help you reach your protein recommendation, since most whole grains are good sources of the nutrient. Eat between six and 11 servings of grains every day, choosing from wild or brown rice, quinoa, oatmeal, whole-wheat pasta, whole-grain bread, barley, bulgur, millet, whole-grain cereal and whole-wheat or whole-corn tortillas.

Fruits and Vegetables

Fruits and vegetables are concentrated sources of fiber, vitamins and antioxidants, which is why you need between eight and 10 servings per day, according to BabyCenter. Choosing produce from every color of the rainbow will ensure you get the widest variety of nutrients, so enjoy different fruits and veggies like strawberries, bell peppers, beets, tomatoes, raspberries, grapefruits, apricots, sweet potatoes, mangoes, oranges, bananas, pineapples, melons, squash, leafy greens, broccoli, avocados, asparagus, cauliflower, blueberries and blackberries.

Legumes

Most vegetarians are well-aware of legumes as a meat-free protein source. But legumes are also rich in vitamins like iron, magnesium and folic acid, making them especially important during pregnancy. Foods in the legume family include chickpeas, black beans, kidney beans, lentils, split peas, navy beans, pinto beans, edamame, lima beans and peanuts. Most legumes can be easily added to soups, salads and stir fries, and beans make a healthy dip when pureed and mixed with spices.

Fish

As a pescatarian, including fish in your pregnancy diet makes it much easier for you to get the omega-3 fatty acids that are so critical for your baby's brain and eye development. Fish also provides vitamins D and B-12, as well as plenty of protein. Just be sure to limit yourself to 12 oz. of fish per week, and stick to low-mercury types like salmon, herring, mackerel, farm-raised rainbow trout, sardines and whitefish.

Dairy and Eggs

Dairy foods are another great source of protein for lacto-ovovegetarians, and they help you get the recommended four servings of calcium per day. Dairy and eggs both provide vitamin B-12, and eggs are also rich in iron and vitamin D. Fill up on Greek yogurt, cheese, milk, cottage cheese and eggs.