A very common concern about vegetarian pregnancy diets is getting enough protein. Make sure that you eat plenty of vegetable protein sources, including cheese, beans, tofu, yogurt, and whole grains. Drinking a glass of cow’s milk or soy milk can help fulfill your protein requirement in pregnancy.
Tips for a Healthy Vegetarian Pregnancy Diet
All pregnant women require the same nutrients ““ you must get enough iron, folic acid, calcium, essential fatty acids (like omega-3 fatty acids and DHA), zinc, protein, and extra calories in your diet. For the vegetarian pregnancy diet, make sure that you aim to eat the following:
- Four or five servings of vegetables every day. Choose a wide assortment of veggies for the healthiest vegetarian pregnancy diet. Veggies are plentiful in the nutrients you need.
- At least four servings of fruit, since they are rich in antioxidants.
- Six to eleven servings of whole grains each day. This can include bread, cereal, pasta, rice and other grains.
- Eight servings of milk products, or milk alternatives
- Three to four servings of cooked dried beans and peas.
- Two servings of omega-3 fatty acids. You can find this nutrient in fortified eggs, flaxseed oil, tofu, and walnuts.
All vegetarians need to take a prenatal supplement and additional supplements, if needed. Talk to your healthcare provider and discuss your vegetarian pregnancy diet with them. He or she will have specific dietary advice for your individual case.
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