Nutrition During Pregnancy for
Vegetarians
Types of vegetarians
- Vegan -- diet includes fruits, vegetables, beans, grains, seeds and nuts. All
animal sources of protein including meat, poultry, fish, eggs, milk, cheese and other
dairy products are excluded from the diet.
- Lactovegetarian -- diet includes dairy products in addition to the foods listed
above in the vegan diet. Meat, poultry, fish and eggs are excluded from the diet.
- Lacto-ovovegetarian -- diet includes dairy products and eggs in addition to the
foods listed above in the vegan diet. Meat, poultry and fish are excluded from the diet.
Vegetarian nutrition
Your baby can receive the nutrition needed to grow and develop while you follow
a vegetarian meal plan. During pregnancy, it is important to choose a variety of foods
that provide enough protein and calories for you and your baby. Depending on the type of
vegetarian meal plan you follow, you may need to adjust your eating habits. Follow the
guidelines below for healthy vegetarian eating during pregnancy.
Goals for Healthy Eating
- During pregnancy, you need extra calories from nutrient-rich foods to help your baby
grow. You should consume 200 to 300 more calories than you did before you became
pregnant.
- Eat a variety of foods to get all the nutrients you need. The "Vegetarian
Foods to Choose" chart on the back of this handout provides the number of servings to
eat from each food group every day.
-- If you do not eat meat, poultry, fish, eggs or dairy products, you will need to include
other sources of protein in your daily diet. Other protein sources include nuts, peanut
butter, legumes, soy products and tofu.
- Choose foods high in starch and fiber such as whole-grain breads, cereals, pasta,
rice, fruits and vegetables.
- Eat and drink at least 4 servings of calcium-rich foods a day to help ensure that
you are getting 1200 mg. of calcium in your daily diet. Sources of calcium include dairy
products, seafood, leafy green vegetables, dried beans or peas and tofu.
- Vitamin D will help your body use calcium. Adequate amounts of vitamin D can be
obtained through exposure to the sun and in fortified milk, eggs and fish. Vegans should
receive 10 to 15 minutes of direct sunlight to the hands, face or arms three times per
week or take a supplement as prescribed by their health care provider.
- Eat at least three servings of iron-rich foods per day to ensure you are getting
18 mg. of iron in your daily diet. Sources of iron include enriched grain products (rice),
eggs, leafy green vegetables, broccoli, brussel sprouts, sweet potatoes, dried beans and
peas, raisins, prunes and peanuts.
- Choose at least one source of Vitamin C every day. Sources of Vitamin C include
oranges, grapefruits, strawberries, honeydew, broccoli, cauliflower, brussel sprouts,
green peppers, tomatoes and mustard greens.
- Choose at least one source of folic acid every day. Sources of folic acid include
dark green leafy vegetables, legumes such as lima beans, black beans, blackeyed peas and
chickpeas.
- Choose at least one source of Vitamin A every other day. Sources of Vitamin A
include carrots, pumpkins, sweet potatoes, spinach, squash, turnip greens, beet greens,
apricots and cantaloupe.
- Choose at least one source of Vitamin B12 a day. Vitamin B12
is found in animal products including fish and shellfish, eggs and dairy products. Vegans
are at risk of not consuming enough Vitamin B12. Your health care provider may
recommend a Vitamin B12 supplement.
- Avoid alcohol during pregnancy. Alcohol has been linked to premature delivery and
low birth weight babies. If you think you may have a problem with alcohol use, please
talk to your health care provider so he or she can help protect you and your baby.
- Limit caffeine to no more than 300 mg. per day (two 5-ounce cups of coffee, three
5-ounce cups of tea or two 12-ounce glasses of caffeinated soda). Remember, chocolate
contains caffeine -- the amount of caffeine in a chocolate bar is equal to 1/4 cup of
coffee.
- The use of non-nutritive or artificial sweeteners approved by the
Food and Drug Administration is acceptable during pregnancy. These FDA
approved sweeteners include aspartame and acesulfame-K. The use of
saccharin is strongly discouraged during pregnancy because it can cross the
placenta and may remain in fetal tissues. Talk with your health care
provider about how much non-nutritive sweetener is acceptable during
pregnancy.
- Limit salty foods -- Salt causes your body to retain water. While there is
no documented risk to mother or baby, you may want to limit extra salty foods to avoid
feeling overly bloated. Do not restrict salt unless prescribed by your health care
provider.
- Decrease the total amount of fat you eat to 30% or less of your total daily calories.
For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.
- Limit cholesterol intake to 300 milligrams (mg) or less per day.
- DO NOT DIET or try to lose weight during pregnancy -- both you and your baby need
the proper nutrients in order to be healthy. Keep in mind that you will lose some weight
the first week your baby is born.
Foods
to choose and sample serving sizes |
Breads and grains |
Fruits and vegetables |
Dairy |
9
or more servings/day
- 1 slice of bread
- 1/2 bagel or English muffin
- 1 rice cake
- 6 crackers (such as matzo, bread sticks, rye crisps, saltines or 3 graham crackers)
- 3/4 cup ready to eat cereal
- 1/2 cup pasta or rice
- Small plain baked potato
- 1 small pancake
- 1 6-inch tortilla
|
4
or more servings/day of vegetables
3 or more servings of fruit
- 3/4 cup fruit juice or 1/2 cup vegetable juice
- 1 piece fresh fruit
- 1 melon wedge
- 1/2 cup chopped, cooked or canned fruit
- 1/2 cup cooked or canned vegetables
- 1 cup chopped, uncooked vegetables
|
4
or more servings/day
- 1 cup low-fat milk or soy milk
- 1 cup low-fat yogurt
- 1 1/2 ounces of cheese
- 1/2 cup of cottage cheese
|
Protein |
Fats and oils |
Sweets and snacks |
3
servings per day
- 1/2 cup cooked dried beans or peas
- 1/2 cup tofu
- 1/4 cup nuts or seeds
- 2 tablespoons of peanut butter
- One egg or two egg whites
|
In
limited amounts (about 5 to 8 tsp./day)
- Olive, canola or peanut oils
- Tub margarine
- Fat-free salad dressing
|
In
limited amounts
- Fat-free baked goods
- Sherbet, sorbet, Italian ice, popsicles
- Low-fat frozen yogurt
- Angel food cake
- Fig bars
- Gingersnaps
- Jelly beans, hard candy
- Plain popcorn
- Pretzels
|
|