Vegetarian and Vegan Pregnancy
Even if you have gone off meat a little, pregnancy is not the time to go vegetarian or vegan.
Of course if you already follow a vegetarian diet (meat free) or vegan diet (no animal products, not even milk or eggs) you can continue with this during pregnancy as long as you take extra care planning your food intake and ensure you get all the vital nutrients you need for you and your baby.
The risks of nutritional deficiencies are greater with a vegetarian diet, and expectant mums, or women trying to conceive, need more of certain vitamins and minerals, not fewer.
Let your doctor know if you follow a vegetarian or vegan diet as they will probably want to monitor you and prescribe pre-natal supplements.
Here are the main nutrients you need during pregnancy and where to find them in a vegetarian or vegan diet:
PROTEIN
Extremely important for cell growth and development - you and your baby - you need about 70gms every day of your pregnancy.
A good replacement for meat and fish is beans. These are rich in protein and are relatively low calorie. Probably more importantly beans supply iron and zinc. Zinc is also necessary for cell growth and fetal development.
Nuts, dairy products like milk, cheese and yoghurt are also good sources of protein. Be aware if you eat ready-made substitutes like veggie burgers that these can be high in salt (sodium).
IRON
Iron is necessary to help red blood cells carry oxygen to the fetus and it also protects the mum-to-be from anaemia. It is found in beans, iron-fortified cereals, prune juice, spinach and raisins.
In order for the body to absorb the iron in food our diet also needs to have vitamin C-rich foods such as citrus fruits, red peppers and strawberries.
VITAMIN B12
Vital in pregnancy to aid a baby's red blood cell formation and brain function. It is abundant in animal products, which means vegetarian diets are often lacking in it.
GPs will most likely advise their pregnant patients who are vegetarians to take a vitamin B12 supplement during pregnancy.
CALCIUM AND VITAMIN D
Good for building strong bones and teeth, most of us get these nutrients through dairy products, so vegans must get them from other sources such as fortified tofu, figs, seaweed, soy yoghurt and dark green leafy vegetables.
OMEGA 3 FATTY ACIDS
Found in cold-water oily fish, such as salmon, these essential healthy fats are needed for fetal brain and nervous system development.
If fish is absent from the diet, plant sources include algae, canola and flaxseed oils, walnuts and leafy green veg.
Of course if you already follow a vegetarian diet (meat free) or vegan diet (no animal products, not even milk or eggs) you can continue with this during pregnancy as long as you take extra care planning your food intake and ensure you get all the vital nutrients you need for you and your baby.
The risks of nutritional deficiencies are greater with a vegetarian diet, and expectant mums, or women trying to conceive, need more of certain vitamins and minerals, not fewer.
Let your doctor know if you follow a vegetarian or vegan diet as they will probably want to monitor you and prescribe pre-natal supplements.
Here are the main nutrients you need during pregnancy and where to find them in a vegetarian or vegan diet:
PROTEIN
Extremely important for cell growth and development - you and your baby - you need about 70gms every day of your pregnancy.
A good replacement for meat and fish is beans. These are rich in protein and are relatively low calorie. Probably more importantly beans supply iron and zinc. Zinc is also necessary for cell growth and fetal development.
Nuts, dairy products like milk, cheese and yoghurt are also good sources of protein. Be aware if you eat ready-made substitutes like veggie burgers that these can be high in salt (sodium).
IRON
Iron is necessary to help red blood cells carry oxygen to the fetus and it also protects the mum-to-be from anaemia. It is found in beans, iron-fortified cereals, prune juice, spinach and raisins.
In order for the body to absorb the iron in food our diet also needs to have vitamin C-rich foods such as citrus fruits, red peppers and strawberries.
VITAMIN B12
Vital in pregnancy to aid a baby's red blood cell formation and brain function. It is abundant in animal products, which means vegetarian diets are often lacking in it.
GPs will most likely advise their pregnant patients who are vegetarians to take a vitamin B12 supplement during pregnancy.
CALCIUM AND VITAMIN D
Good for building strong bones and teeth, most of us get these nutrients through dairy products, so vegans must get them from other sources such as fortified tofu, figs, seaweed, soy yoghurt and dark green leafy vegetables.
OMEGA 3 FATTY ACIDS
Found in cold-water oily fish, such as salmon, these essential healthy fats are needed for fetal brain and nervous system development.
If fish is absent from the diet, plant sources include algae, canola and flaxseed oils, walnuts and leafy green veg.
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