Pregnancy Plan for Vegetarian
If you’re a vegetarian, you can continue to follow your diet during pregnancy and have a healthy baby. But you’ll need to plan and review your food intake. To get the nutrition you need, eat a wide variety of foods and balance your intake each day.
If you normally include fish, milk and eggs in your diet, you’ll have an easier time getting the iron, calcium and protein you need. If you don’t eat any animal products at all, that is, you’re a vegan, you’ll need to carefully plan your daily food intake. Vegans often have difficulty getting enough zinc, vitamin B-12, iron, calcium and folic acid. To avoid this problem, try the following:
- Eat at least four servings of calcium-rich foods each day. Nondairy sources include broccoli, kale, dried beans, and calcium-fortified juices, cereals and soy products.
- Add more energy-rich foods to your diet. This is particularly important if you’re having trouble gaining enough weight. Good sources include nuts, nut butters, seeds and dried fruit.
- Seek advice on supplements. Many vegans need a vitamin B-12 supplement. A prenatal vitamin that supplements other nutritional needs also may be necessary. To be sure what’s right for you, consult with your health care provider and, if recommended, a registered dietitian.