A vegetarian diet while pregnant?
Following a vegetarian or vegan diet while pregnant is perfectly fine, as long as you make sure to get everything that you and your growing baby need!
Protein, iron and vitamin D are some of the important nutrients to keep an eye on when you opt for a vegetarian diet, and that’s especially true when pregnant.
Soy and tofu – perfect for pregnancy
If you eat milk, cheese and eggs, it’s easy to get enough protein for you and your baby. But if you’re vegan, pay extra attention to getting the various types of protein that your body (and your baby!) need.
Eat a variety of these protein-rich foods:
- soy beans (edamame)
- tofu and other soy products
- nuts and seeds
- lentils and other legumes
Eyes on iron!
Eating a vegetarian or vegan diet while pregnant can be a bit of an uphill battle when it comes to iron. Your body starts to produce more blood when you’re pregnant, and new blood needs new iron. Fortunately, protein-rich foods like legumes, nuts, seeds, tofu and soy all contain lots of iron. Whole-grain products, leafy greens and dried fruits are also high in iron. To boost your iron absorption, pair it with a vitamin C-rich food or drink. But skip the tea or coffee while eating iron-rich foods – they make it harder for your body to absorb much-needed iron.
Iron deficiency during pregnancy is common and you can read more about how to prevent it here.
Calcium, vitamin D and folic acid
Three important nutrients for pregnant people are calcium, vitamin D and folic acid. You may get enough folate through your diet if you eat lots of folate-rich foods, like legumes. Calcium and vitamin D are found in many dairy products, so unless you’re vegan – or if you avoid eggs and milk – you probably don’t have anything to worry about. But vegans may need to take a calcium supplement, and should also supplement with B12.
Multivitamins make it easy; choose one intended for pregnant people to get the recommended daily dose of folic acid and vitamin D in the tablet. We’ve gathered some info on important foods that contain calcium, vitamin D and folic acid.
How do you get omega-3s when you’re pregnant and vegetarian?
Polyunsaturated fat is particularly important during pregnancy. Canola oil and olive oil both have a nice balance of various fatty acids, making them good choices for cooking. Canola oil also contains omega-3 which is necessary for foetal development and to some extent, the body can convert omega-3 fatty acids in canola oil into the kind of nourishing fatty acid found in fatty fish. Algae oil is another alternative if you are avoiding fish while pregnant. It’s always a good idea to tell your doctor or midwife that you are vegetarian or vegan, and which supplements you are taking.
Fibre for your tummy
When you follow a good and varied vegetarian diet, constipation or slow digestion are not usually a problem. Everything should be on track if you drink plenty of liquids, move your body and eat fibre – and if there’s one thing a varied vegetarian diet has, it’s fibre! All kinds of legumes, like peas, beans and lentils, provide fibre and important nutrients. So do cabbages; for example, try adding shredded cabbage to hot and cold foods. Whole-grain breads, muesli, cereal and porridge are also great to eat while pregnant. And of course, fruit has vitamins as well as fibre.
Please note that all information above is based on Swedish recommendations.
