When a woman becomes pregnant, her body needs more nutrition in order to help the development of her unborn child. For women that are vegetarian, it does not mean that you have to give up being one to ensure you are getting the proper nutrition for yourself and your baby. What you have to do is alter the servings of the four food groups to maximize your nutrition. The good news is that because you were are vegetarian before you became pregnant that you are probably in good health, which is very important for the initial stages of your pregnancy.
Calcium
During pregnancy, it is important to maintain proper nutrition and one of the most important nutrients during pregnancy is calcium. When pregnant, vegetarians should try to have at least four servings of foods that are high in calcium. Foods that are good sources of calcium especially when pregnant include green leafy vegetables, cereals and soymilk that has been fortified with calcium, bok choy, and beans.
Vitamin B12
One vitamin that is lacking in the vegetarian diet is vitamin B12. When a woman is pregnant it is more important than ever to make sure that she is getting all of the vitamins she needs to ensure proper development of her unborn child. There are not many food choices for vegetarians to choose from that are good sources of vitamin B12. The best source of vitamin B12 for vegetarians is soymilk that has had vitamin B12 added to it. To ensure that pregnant vegetarian women gets the right amount of vitamin B12 in their diet it is recommended that they take a B12 supplement. It is important to check the label of prenatal vitamins to ensure that vitamin B12 is included in its recommended daily dosage.
Iron
For vegetarians, making sure that they have enough iron in their diet when pregnant should not be a problem. Green leafy vegetables, nuts, beans, and whole grains are all good sources of iron and are staples of the vegetarian diet. To help absorb iron, it is a good idea to eat citrus fruit or drink some juice that has high levels of vitamin C and this will help make sure that pregnant vegetarian women are getting enough iron. Just remember that as pregnancy progresses more iron is needed, so a supplement may be needed. Again, check the label of the prenatal vitamins that have been prescribed to ensure that iron is represented in the daily recommended dosage.
Protein
During pregnancy, the body’s need for protein increases just like many other nutrients. This is another one of the advantages of being a vegetarian. The vegetarian diet is full of good sources of protein, soy, whole grains, and legumes are full of protein and if you have been following a proper vegetarian diet, you are probably already getting enough protein even during pregnancy.
Suggestions for Meals during Pregnancy
As you have read, when pregnant it is important to maintain a healthy diet and increase the intake of some foods to ensure that the proper amount of nutrients are consumed. To do this, make sure that your meals include green leafy vegetables, whole grains, beans, nuts, and fruit. For example, for breakfast have juice, cereal topped with your favorite fruit, or perhaps toast with peanut butter. For lunch, have a healthy garden salad with a nice assortment of fresh fruit. For dinner, have some lentil soup and do not be afraid to add your favorite vegetables to the soup, perhaps broccoli or spinach. For snacks during the day, have some dried fruit, trail mix, or nuts. Do not forget to include some soymilk that has been fortified with vitamin B12 and take any supplements that have been prescribed. If the decision to breastfeed is made then the same diet that was followed during pregnancy should be continued until the decision is made to stop breastfeeding.