Vegetarian Diet during Pregnancy
From LoveToKnow Pregnancy
One of the most important things that a pregnant mother can do for her unborn child is to eat well, but is it safe to follow a vegetarian diet during pregnancy?
An Introduction to Vegetarianism
A vegetarian diet is a diet that does not include meat. Vegetarians eat most of their foods from the vegetable, fruit and grain groups. They obtain their protein from plant-based products.
However, vegetarianism is not quite this cut and dried. There are several different types of vegetarian diets, ranging from restrictive to very interpretive. For example:
- Vegans are the most restrictive type of vegetarians. They will only consume plant-based products and shun eating anything that comes from the animal world--whether or not an animal was killed in the process.
- Lactovegetarians consume all of the same foods as vegans, but they add dairy food to their diet. People who eat this sort of diet consume milk, cheese, yogurt and other foods made from cow, goat or sheep milk along with their vegetable base. They will not eat other animal products.
- Ovolactovegetarians eat all of the same foods as lactovegetarians, with the addition of eggs. Many vegetarians follow this type of diet.
- A final type of vegetarian, sometimes known as a pescoovolactovegetarian, will also eat fish. Many vegetarians do not consider those who follow this diet to be "true" vegetarians.
Requirements for a Vegetarian Diet during Pregnancy
As with any special diet in pregnancy, following a vegetarian diet during pregnancy can be tricky. You are restricting your diet by not eating meat, so there is a chance you will miss out on certain essential nutrients. For this reason, it's especially important for veggie moms to take a prenatal vitamin!
Nutrient Needs
- Your need for the vitamin B-12 is higher as a vegetarian, because this vitamin is not found in most vegetables. Most multivitamins include this in the correct amounts. However, you should also try to get your B-12 from sources like fortified soy milk.
- Soy milk can also be a great source for another needed nutrient, calcium, as well as a source of protein. (Soy products like tofu and miso are good protein sources as well.)
- Iron is a nutrient that is often lacking in the diets of pregnant women, whether they are vegetarians or not. If you plan to follow a vegetarian diet during pregnancy, be sure that your prenatal vitamin contains enough iron.
- Finally, pregnant women need only an additional 300 calories a day to feed a growing baby. This can easily be found in a cup of yogurt, or a couple more servings of fruit if you are not consuming dairy.
If you are sure to choose nutrient-dense vegetables and fruits, following a vegetarian diet during pregnancy can be very healthy for both you and your baby.
Resources
To learn more about following a vegetarian diet during pregnancy, check out the following helpful resources:
Learn More
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