Can I Remain A Vegetarian When Pregnant?

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Can I Remain A Vegetarian When Pregnant?

Yes, you can remain a vegetarian when pregnant. As long as you are ensuring you are getting adequate amounts of the required and important vitamins and minerals for both you and baby.

It also depends how strict you are with your diet. And if you completely avoid all meat and dairy products or if you consume some. Check-out some of our pregnancy nutrition tips and articles on each of the vitamin sources below.

Consult your Doctor before taking any supplements and be sure to talk to them about your specific requirements as a vegetarian.

Vegetarian When Pregnant

You Must Get These Required Vitamins And Minerals when Pregnant

1.    Folate

2.    Calcium

3.    Zinc

4.    Iron

5.    Vitamin B12

6.    Omega-3

7.    Iodine

8.    Vitamin D

1. Folate during Pregnaancy

It is often recommended that you start taking a folate supplement as soon as you decide to get pregnant. And continue for the first three months of pregnancy. Folate is very important in helping to reduce the risk of birth defects such as neural tube defects.

Good Non-Meat Dietary Sources Of Folate Include:

1.  Whole grains

2.  Dark green leafy vegetables

3.  Legumes

4.  Avocados

5.  Oranges

6.  Fortified breads

7. Fortified cereals

2. Calcium

It is important throughout your entire life that you make sure you are getting enough calcium in your diet. It is even more important when you are pregnant or breastfeeding.

Good Non-Meat Dietary Sources Of Calcium Include:

1.   Kale

2.  Asian greens

3.  Fortified soy

4.  Rice

5.  Oat

6.  Almonds

7.  Almond milk

8.  Dried figs

3. Zinc

Zinc is important when you are pregnant and breastfeeding.

Good Non-Meat Dietary Sources Of Calcium Include:

1.  Nuts and seeds

2.  Whole grains

3.  Legumes

4.  Dairy foods and eggs

What is a good vegetarian Diet When Pregnant

4. Iron

Your need for iron increases during pregnancy and while many women resort to iron supplements you can also gain iron from the following foods listed below. Vitamin C helps boost the amount of iron your body absorbs from plant-based foods so make sure you are also getting your RDA of vitamin C.

Good Non-Meat Dietary Sources Of Calcium Include:

1.   Nuts and seeds

2.  Dark green leafy vegetables

3.   Legumes

4.   Quinoa

5.   Amaranth

6.   Tofu

7.  Dried fruits (dates, prunes)

5. Vitamin B12 levels

The stores of vitamin B12 that your baby has when born are often just enough to last through the first few weeks of life. Beyond this point your baby needs to get vitamin B12 from breast milk or other sources.

Good Non-Meat Dietary Sources of Vitamin B12 levels Include:

1.  Eat foods fortified with B12 (fortified milk)

2.   Take a B12 supplement

6. Omega-3

Omega-3 fats play a role in brain and eye development. Getting you recommended intake of Omega-3 fats can improve levels for your baby.

Good Non-Meat Dietary Sources of Omega-3 levels Include:

1.   Walnuts

2.   Chia seeds

3.   Linseeds

4.   Flaxseed oil

5.   Soy foods

7. Iodine

Iodine is essential for your baby as it helps ensure your baby’s brain and nervous systems develop normally.

Good Non-Meat Dietary Sources of Iodine levels Include:

1.   Eggs and dairy foods (if you can eat these)

2.   Iodized salt

3.   Bread

4.   Seaweed

8. Vitamin D

Vitamin D is an essential vitamin when pregnant.

We get vitamin D from sunlight so if you are inside most of the day you may be vitamin D deficient and require supplementation.

Good Non-Meat Dietary Sources of Vitamin D levels Include:

1.   Milk added with vitamin D

2.   Soy milk added with vitamin D

3.   Yogurt added with vitamin D

Prenatal Nutrition

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