Pregnant and Vegetarian: Is there Enough Nutrition?

Being a vegetarian while pregnant has always been a little concerning for vegetarian mothers-to-be for decades. However, evidence indicates there is nothing to fear as long as you are closely monitoring your consumption and ensuring you are getting the right nutrients for you and your baby.

While pregnant, a vegetarian diet requires:

* An extra 300 calories per day. A healthy pregnancy diet will provide all pregnant women, who are in a healthy weight range, an additional 300 calories daily. To maintain and develop a healthy baby, this is the added energy required.

* Calcium is a vital nutrient required for the baby's growing bones. If you're pregnant, you should have four serves of calcium per day. Vegetarian women can obtain their calcium from dairy products such as cottage cheese, yogurt, milk, cheese, tofu, almonds, sesame seeds, almonds, dried fruits, broccoli, spinach, kale, whole grain cereals, and pulses. In addition to the calcium, Vitamin D is required by the body to properly utilize the calcium. Butters, milks, and dairy products that have been fortified with Vitamin D are great selections. * Protein can be found in dairy products, eggs, nuts, seeds, and legumes. Tofu, cottage cheese, milks, yogurts, cheeses, and tempeh are all excellent sources of protein. Pregnant vegetarian women need approximately 60-70 grams of protein daily.

* Iron. Consuming enough iron can be problematic for pregnant vegetarians. While some plants contain high levels of iron, the iron is not in a form that is as easily absorbed by the human body as the iron found in meat. To counteract this issue, consuming Vitamin C at the same time as the iron containing food can help with the iron absorption. Spinach is a great source of iron, so are many other green vegies, dried fruit, pulses and legumes. If you feel that you may be anemic, or are feeling excessively tired or run down, you may want o get your doctor to check your iron levels for you. Some nutritionists will refer you to iron supplements for vegetarian women but check with your doctor first before starting any supplements.

* Vitamin B12 can be found in eggs, dairy, and yeast products. Vitamin B12 is an essential nutrient for the baby's developing tissues and cells. Many cereals and breads have been fortified with Vitamin B12. Yeast extract spreads can also be an excellent source.

Conclusion

A vegetarian pregnancy diet needs to be well balanced and thought out to provide the essential nutritional requirements for a healthy pregnancy. Pregnant vegetarian women who are in doubt as to the quality of their diet should consult a nutritionist or their medical practitioner.