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Vegetarian and Vegan Diets

Many women who follow a vegetarian or vegan diet are concerned once they get pregnant that their diet will not provide all the necessary nutrients for the baby. Rest assured, with a little extra effort and planning, a vegetarian or vegan diet is safe for you and your baby.

Your need for certain nutrients increases during pregnancy, so it's important you eat nutrient-dense food and stay away from empty calories. You should consume approximately 300 additional calories each day and 10 additional grams of protein while you're pregnant. One of the greatest misconceptions about vegetarianism is that practitioners must struggle to consume enough protein. However, as long as your diet is varied and nutritious and you are consuming sufficient calories, you probably get more than enough protein, and the additional protein you need while pregnant can be achieved simply by drinking 2 cups of soy milk, eating 3-1/2 ounces of extra-firm tofu, 3 ounces of tempeh or one large bagel. The total 71 grams of protein you need each day during pregnancy can be satisfied by eating one cup of tofu, four cups of brown rice, one cup of yogurt and drinking three cups of milk or soy milk.

Legumes (beans and peas), nuts, and seeds are good sources of protein and other important nutrients; so try to eat four servings a day. You should also eat six to 11 servings of whole grains such as brown rice, oatmeal, or whole wheat bread; and if you eat these along with legumes, you will get the amino acids necessary for a complete protein. Eat four servings every day of foods rich in calcium and vitamin D, such as cow's milk or calcium- and vitamin D-fortified soy milk, and eight to ten servings of fruits and vegetables.

Other important nutritional issues vegetarian moms-to-be should be aware of include:

Calcium - Calcium is crucial for developing bones and teeth. To maintain healthy calcium levels, be sure you consume plenty of dairy products (if you eat dairy), enriched soy or rice milks, calcium-fortified orange juice and breakfast cereals, and vegetables such as kale, collards, broccoli, cabbage, and legumes.

Vitamin D - Vitamin D helps the body absorb calcium and your vitamin D requirements double while you are pregnant; however, vitamin D is not found in many foods naturally. Therefore, look for fortified milk (cow's, soy, and rice), cereals, and orange juice. In addition, you can reach your necessary levels of vitamin D by exposing your hands and face to the sun for just 20 minutes, two to three times a week. Go out early or late in the day when the sun is weakest, and do not use sunscreen (although use of sunscreen is recommended at all other times).

Iron - Many women, vegetarian or not, don't get enough iron while they are pregnant, which can lead to anemia, especially during the second half of pregnancy. Good vegetarian sources of iron include beans, dark leafy vegetables, blackstrap molasses, nuts and seeds, and fortified breads and cereals.

Vitamin B-12 - This nutrient plays an important role in fetal brain development, normal cell growth, and protein synthesis; however, it is not found in most plant-based foods. To get your daily requirement of B-12, take a multivitamin or eat B-12-fortified cereal and soy milk.

Folate - Folate, or folic acid, is critical to neural development. Vegetarians tend to have a naturally higher folate intake than omnivores, because vegetarians' diets usually include more dark leafy green vegetables and legumes. However, it's still a good idea to take a prenatal vitamin with folic acid in it to ensure you are meeting your needs.

Vegan Moms-to-Be

Women who follow a stricter vegan diet, in which they consume no meat, dairy, or egg products, have additional nutritional concerns. If you are vegan and pregnant, pay close attention to your intake of the following nutrients:

Protein - Obtaining adequate protein on a vegan diet is not a problem. Seeds and nuts, pulses, wholegrain and grain products, and soy products all supply protein. At one time, it was thought that plant proteins are of a lower quality than animal proteins in terms of their essential amino acid content. However, this is no longer regarded as a problem and eating a balanced diet of plant foods can provide you with adequate amounts of all the essential amino acids.

Calories - A vegan diet is often bulky due to the amount of plant products, and this can cause it to be low in caloric density. A diet that is too low in calories will cause your body to use protein for energy, thus decreasing the amount of protein available to you and your baby. Make an effort to include enough calories in your diet by adding some healthful oils such as olive oil, and including nuts, nut butters, seeds, olives, avocados, and dried fruits in your diet.

Calcium - Vegans can obtain sufficient amounts of calcium from plant foods. Good sources include tofu, leafy green vegetables, watercress, dried fruit, seeds and nuts. White bread is also fortified with calcium, as are some soy milks. Hard tap water can also provide significant amounts of calcium.

Vitamin B-2 and B-12 - Certain studies have found that vegans consume insufficient amounts of vitamin B-2 (riboflavin). Riboflavin is essential for converting protein, fats, and carbohydrates into energy, and for the synthesis and repair of body tissues. Good sources of riboflavin include whole grains, mushrooms, almonds, leafy green vegetables and yeast extracts.

Vitamin B-12 is found primarily in meat, dairy products, and eggs and is absent from plant foods. Vegans can obtain B-12 from a wide range of foods which have been fortified with B-12, including certain yeast extracts, veggie burger mixes, breakfast cereals, vegetable margarines and soy milks. Read food labels to find individual products that are fortified with B-12.

Vitamin D - Vitamin D is found in oily fish, eggs and dairy products in variable amounts, but it is not found in plants. Vegans can obtain vitamin D from vegetable margarines, some soy milks, and vitamin D fortified foods. Vitamin D is also synthesized by the skin when exposed to sunlight, and normal daily exposure to sun usually satisfies the body's requirement.

Zinc and other trace minerals - Plant foods contain phytates, oxolates, and fiber that actually interfere with the absorption of zinc and other trace minerals. You can get some zinc by eating whole grains and legumes, but to be sure you are getting the necessary amount, you should take a vitamin supplement.

It is a good idea to speak with a nutritionist to be sure you are eating a balanced diet, and work with an obstetrician who understands and supports your choice. Most pregnant women choose to take a prenatal vitamin, which will fill in any gaps in a normal vegetarian or vegan diet. However, they are not a substitute for good general nutrition. Be sure you eat a balanced diet, and consume enough calories and the right nutrients for your health and that of your baby.