Healthy Eating Guide for the Expectant Vegetarian Mom

As you know, vegetarian have to be extra careful that our diet is giving us all of the nutrients we need. That goes triple during your pregnancy. When I found out that I was expecting, I scheduled my nutritionist's appointment right after my doctor's. Here are some of the things I learned about the special needs of pregnant women who are also vegetarians. However, while this is a good guideline, be sure to book an appointment with your doctor and nutritionist to make sure that all of your needs are being met.

Protein
As usual, this is going to be your main concern. However, while pregnant women do need more protein, they only need to increase their intake by about 20%. I found that adding a protein supplement to my morning smoothie just about met my added requirement. And remember, while being pregnant might seem like the perfect excuse to pig out, pregnant women only need to increase their caloric intake by about three hundred calories per day. A few more servings of beans, lentils or tofu ought to meet your needs.

Calcium
While your baby is in their growing those little bones, you need to make sure that little he or she is getting all of the calcium that he or she needs. The good news for vegans is that milk is not the only source of calcium. Tahini, almonds, sesame seeds, fortified orange juice and any dark leafy vegetables are all great sources of calcium. And, did you know that pregnant women absorb calcium more efficiently?

Iron
You and the baby need lots of dried fruits, bran flakes, nuts and seeds to make sure that you both get all of the iron that you need. During pregnancy, a woman needs more iron. The baby is forming its own blood, and the mother's blood volume also increases. The need increases even more during the second and third trimesters.

While calcium iron and protein are an expectant vegetarian mother's biggest concerns, she still needs to maintain a well balanced diet. For vegetarians, this means eating lots of fresh fruits and veggies. When I was pregnant, I found that eating several mini meals a day as opposed to a few big ones helped me make sure that I focused on healthy choices instead of binge eating unhealthy ones when I felt deprived.

Remember, this guide is a great starting point, but a visit to the nutritionist is equally important as a visit to the obstetrician!