Everything Pregnant

Vegetarian Pregnancy Diet

It is absolutely fine to stay on a vegetarian diet if you are already one. Just like any meat-eating expected mothers, vegetarian mothers-to-be should plan their diet carefully. There are a few guidelines and tips you can follow:

Protein

For those who eat eggs and milk products, you can get adequate amount of protein from dairy products. For vegan though, vegetable proteins will be your only option. Make sure you take at least four-serving protein daily from foods such as legumes, grains, nuts and seeds, etc. Note that 20 to 25mg of protein equals to one serving. Four servings equal approximately 100mg.

Calcium

Same as protein, those who eat eggs and milk have no problem getting their calcium from dairy products. Vegan have slightly more limited choices in this area. Soy beans contain high amount of calcium but beware of their by products which are often loaded with additive such as sugar, corn syrup or honey as sweetener. Check food labels for calcium content and additive. Tofu can only be counted as calcium only if it has been coagulated with calcium. You could also consider calcium fortified juices or some brands of corn tortillas. The recommended daily calcium intake during pregnancy is four servings. Vegetarian calcium rich foods such as soy milk, fortified rice milk, tofu, broccoli, collard greens, kale, mustard and turnip greens, corn tortillas, etc.

Vitamin B12

B12 are mainly found in animal foods, therefore, vegetarian and vegan mothers-to-be should take a vitamin supplement that includes B12 as well as folic acid and iron.

Vitamin D

Meat-eating mothers-to-be can get their vitamin D from fish liver oils. Though sunbathing is also a good source of vitamin D but as the weather can be unpredictable (especially in the UK), and too much sun causes skin cancer, an alternative source should be considered. For vegan, you can get your daily vitamin D from fortified soy milk. Beware that too much vitamin D can be toxic to the body, the daily recommended amount for pregnant women is 600IU.