Pregnancy
You do not need to eat meat to support a healthy pregnancy. However, as a pregnant vegetarian, you do need to pay extra attention to the amount of protein, nutrients, vitamins and minerals you get every day. Follow these steps to ensure that you and your baby thrive over the next nine months.
Protein
Make sure your daily protein intake is 60 to 70 grams. For many women, this is an increase of about 10 more grams per day than pre-pregnancy protein intake. Ten grams of protein is equivalent to about two cups of milk, three-and-a-half ounces of tofu, three ounces of tempeh or one large bagel. Good sources of protein for a vegetarian include tofu, milk (calcium-fortified or soy), cheeses, eggs, legumes, cottage cheese, yogurt, seeds, nuts, tempeh, and brown rice.
Calcium
Pregnant women should be getting approximately four servings of calcium per day to help support the growth of the baby's bones and teeth. If you do not have enough calcium in your diet, there is a good chance the baby will acquire the necessary calcium acquired by stripping your own bones of their calcium (which may lead to osteoporosis). Sources of calcium include tofu, cow's milk, cheese, yogurt, almonds, dried fruit, broccoli, kale, spinach, sesame seeds, and whole grain cereals.
Vitamin D is another important dietary component because it helps the body absorb calcium. Vitamin D-enriched dairy products and 15 minutes of daily sunlight are excellent sources.
Iron
Pregnant women need to increase iron intake during pregnancy to aid in fetal development and to help sustain increased maternal blood volume. The daily recommended iron intake for pregnant women is 27 mg per day. Non-animal sources of iron absorb less efficiently into the body and so, as a vegetarian, you may need to take an iron supplement (iron is generally found in prenatal vitamins) or make sure you include plenty of iron in your diet. Iron-rich foods include whole and enriched grains, nuts, legumes, and dark green vegetables.
Vitamin B12
The recommended level of Vitamin B12 in pregnancy is 2.6 mcg per day. Your prenatal vitamin should contain plenty of vitamin B12 but to you get enough in your diet, include sources such as fortified cereals, nondairy milk, nutritional yeast, and meat substitutes.
Folate
Folic acid, which helps prevent neural tube defects, is especially important during the first weeks of pregnancy. Natural sources of folate are leafy greens and legumes. Make sure that you are taking a multivitamin such as a prenatal, which ensures at least 600 mcg per day.
Tip
If you are still concerned about getting adequate nutrition during your pregnancy, speak with a nutritionist or registered dietitian. A professional will be able to help you draw up a meal plan suited to your individual needs.
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