What to Eat As a Pregnant Vegetarian
If you have ever asked yourself if it is okay to eat a vegetarian diet while pregnant, the answer is a resounding YES! Though I am not a nutritionist or a doctor, I consumed a vegetarian diet while pregnant and gave birth to a strong, 9-lb. 13-oz. baby. I have consulted expert sources for this article to ensure the most accurate, up-to-date advice and recommendations for pregnant vegetarians.
As moms and moms-to-be alike, we are willing to do anything necessary to ensure our babies have all they need to be as healthy as possible. Before becoming pregnant, I thought I might be told I needed to eat meat to ensure my baby’s healthy development. I chose not to worry too much about it until the time was actually here. Luckily, it has been shown that eating a vegetarian diet while pregnant is just as healthy as eating one that contains meat and, in some cases, even healthier!
Rock that bump!
A photo of me at my baby shower at about seven months pregnant.
One of the main things I took away from my experience of eating vegetarian while pregnant is that the basic tenets of a healthy pregnancy are the same for everyone, regardless of your dietary choices. It is important to consume a wide variety of vegetables and fruits, get adequate calcium for your baby and your own bones, take a prenatal vitamin with folic acid as early as possible, and get enough protein. But there are some special considerations for those eating a vegetarian diet while pregnant, including finding adequate sources of iron and getting enough Vitamin B12.
I’m so glad you are here today and I hope you find some helpful information to make your pregnancy healthy, happy, and stress-free. So kick back, put your feet up, and learn all about delish, colorful, humane eating while pregnant and beyond!
Take Your Daily Prenatal Vitamin As Early As Possible (Even Before Pregnancy)
Pop your prenatal daily to ensure you are meeting your daily nutritional requirements.
Photo courtesy Steve Buissinne of Pixabay.
It’s important to take a vitamin with adequate folic acid, as it prevents neural tube defects which happen in the first month of pregnancy. Ideally, you should start taking a prenatal vitamin while you are trying to conceive or going through fertility treatments (talk to your doctor about this). If you are looking for a recommendation, the vitamin I took was Rainbow Light Prenatal One Multivitamin. Just like foods, vitamins can be vegetarian or non-veg, and I was interested in a vegetarian prenatal, of which there are many. Rainbow Light isn’t a small pill by any means, but it seemed to do a good job and I was able to get it down on the daily.
Vegetarian, Vegan, or Meat Eater: Eat a Diverse Selection of Veggies
Regardless of whether you are a vegetarian or not, it is vital to ingest a wide variety of fruits and vegetables every day while pregnant. No doubt, you know which foods make you feel your best. Choose the fruits and vegetables that make you feel the strongest and cleanest; they are likely to be a good choice for your baby as well.
I would also advise sticking to organic vegetables and fruits, at least when eating something off of the Dirty Dozen list. This link shows which fruits and vegetables score the highest in pesticides.
Protein Sources: So Many Options!
How do you get protein if you don’t eat meat? It is a question that seems to be front-of-mind for those who aren’t versed in vegetarian eating. In fact, there are many ways to get protein while eating a vegetarian diet. Personally, I eat a lot of peanut butter, including on english muffins or as part of a PB&J. Protein can also be obtained through eating tofu, beans, nuts, spinach, broccoli, and more. It’s also found in yogurt and soy products, like veggie burger patties. When eating items with soy, I prefer to go organic or choose non-GMO soy. So pick your poison and track your intake to ensure you are getting an adequate amount of protein each and every day.
Omega-3 Fatty Acids: Building Your Baby’s Brain
Omega-3’s contain essential fatty acids, the most vital of those being DHA and EPA. These ensure your baby has healthy brain, eye, immune, and nervous system development.
It’s important to start your pregnancy with adequate Omega-3’s in your body and it’s especially important to get them in the third trimester, when the largest amount of brain development takes place.
How (& Why) I decided to go vegetarian
Since pregnant women are advised to avoid certain types of fish due to mercury content, they may choose to avoid fish altogether, not realizing the importance of Omega-3’s. In reality, there are fish with low mercury that can provide essential Omega-3 fatty acids. That said, you don’t have to eat fish or take fish oil supplements to get adequate Omega-3’s if you are a pregnant vegetarian who doesn’t normally eat fish or a vegan. There are great vegan supplements that provide DHA and EPA. One supplement I took while in my third trimester was Testa Omega-3 Algae Oil DHA and EPA.
Get Plenty of Iron (and How)
I experienced low iron as a pregnant vegetarian and was advised to take an iron supplement. Iron is an essential nutrient for pregnant women and one that vegetarians may struggle to get enough of. This may be due to the fact that iron in plant-based foods is not as easily absorbed as iron from meat, according to an article in the New York Times. Therefore, it is best to take the iron source along with Vitamin C for greater absorption, or cook or soak foods such as beans and peas. Some iron-rich vegetarian foods include lentils and spinach.
Plan for Some Vitamin B12
Another nutrient that pregnant and non-pregnant vegetarians alike may lack is Vitamin B12. Found in tofu, soy milk, cereals, and nutritional yeast, B12 is especially important for pregnant women as it has been found that combined deficiencies in iron and B12 lead to a greater likelihood of neural tube defects.
Up Your Caloric Intake in the Second and Third Trimesters
After surviving the bodily changes and, frequently, nausea of the first trimester, experts advise that pregnant women should add an additional 300 calories a day in the second and third trimesters. Personally, I didn’t count calories. I simply ate protein-rich (meaning sustaining) meals throughout the day. You and your doctor can come up with a plan that works best for you.
Not surprisingly, obtaining these added calories through unhealthy foods, such as donuts or candy, is not ideal. Instead, up your caloric intake with more of the healthy fruits, veggies and proteins you are already eating. That said, there is nothing wrong with enjoying a cupcake on occasion. Guilty!
Get 1200 mg of Calcium per Day, for Baby and You Too
Calcium is important for your growing baby’s bones and teeth, as well as their heart, muscles, nerves, and hormones. But it’s not only for your baby—it’s for you too. Your baby naturally pulls the calcium they need from your body for their development. If you aren’t getting enough calcium on the regular, you could develop issues such as osteoporosis later in life.
Vitamin D helps absorb Calcium
Getting enough Vitamin D ensures that your body can adequately absorb calcium. You can get calcium through 10–15 minutes of sunlight, via certain foods, or by taking supplements.
Limit Caffeine, Cut Out Alcohol
Skip the alcohol and drink a healthy variety of drinks while pregnant, like this (?). Photo courtesy JJ Jordan of Unsplash.
If you want to (or need to) continue drinking caffeine while pregnant, rest assured that it is safe to do so. Despite what some well-meaning people may think/say, the American Pregnancy Association states that it is safe for women who are pregnant to have approximately 200 mg, or two cups of coffee, a day. Don’t forget that certain foods also contain caffeine, such as chocolate, and take that into account.
Alcohol has not been found to be safe during pregnancy in any amount. Having a healthy baby is far worth any wistful wine moments (treat yourself to some chocolate instead).
The Wrap-Up
When eating a vegetarian diet as a pregnant woman, it is necessary to take special care to ensure you are getting adequate iron and Vitamin B12. Yet regardless of your diet, the basic tenets of a healthy pregnancy are the same for all women. Eat a diverse selection of fruits and veggies, limit caffeine and avoid alcohol, take a daily prenatal vitamin, eat organic whenever possible, and ensure adequate amounts of calcium, Omega-3’s, protein, iron, and Vitamins C, D, and B12.
I hope this article has shed some light on the best ways to eat for a healthy, happy pregnancy, as well as shown that it is totally possible to be a pregnant and a vegetarian.
By eating vegetarian while pregnant, you are sticking to your principles, looking out for the well-being of animals, and modeling a mindful, humane way of living and eating for your little baby to be. You go, momma!
Sources:
https://my.clevelandclinic.org/health/articles/4724-nutrition-during-pregnancy-for-vegetarians
https://www.nytimes.com/2017/06/30/well/family/can-you-have-a-healthy-vegetarian-or-vegan-pregnancy.html
https://www.verywellfamily.com/how-to-have-a-healthy-vegetarian-pregnancy-4111030
https://www.ewg.org/foodnews/summary.php
https://americanpregnancy.org/first-year-of-life/omega-3-supplements-baby/
https://www.verywellfamily.com/calcium-needs-during-pregnancy-4580491
https://americanpregnancy.org/pregnancy-health/caffeine-intake-during-pregnancy/
