Let me just start off by saying - NO - I'm not pregnant. I know the title of this post is deceiving! I have had quite a few questions from friends/readers about keeping a vegetarian diet while pregnant. There are definitely a few extra things to focus on when you are eating vegetarian (or vegan) and are eating for two. Here are the highlights....
Calcium: Your body will be asking for extra calcium to help your baby's bones develop, especially late in your pregnancy. Your body will naturally absorb more calcium during this time, but it is still important to ensure a proper diet that includes calcium - or a calcium supplement. Good sources of calcium include: dairy products, almonds, sesame seeds or tahini, and fortified soy milk.
Vitamin D: Vitamin D is also necessary for calcium absorption and can best be found in sunlight. If you spend most of your time covered up or indoors, a Vitamin D supplement may be a good idea. You can also find fortified juices, breakfast cereals and dairy products.
Folate (Folic Acid): This B vitamin is necessary during pregnancy and deficiencies have been known to cause birth defects. Studies have shown that vegetarians tend to have a high folate status as it is found in abundance in fruit, leafy green vegetables and whole grain cereals. However, women who are trying to conceive and who are pregnant are advised to take a folic acid supplement.
Iron: The need for iron increases during pregnancy, especially during the later stages. Try wholegrain cereals, lentils and beans, leafy green vegetables, nuts, seeds, and dried fruits. Remember, also, that vitamin C increases iron absorption so pick up that glass of calcium and vitamin D fortified OJ each morning to kill three birds with one stone!
Protein: Increased protein needs during pregnancy are usually sated by simply eating more. Feast on nuts and seeds, beans and lentils, soya products, and dairy products.
Thirst quenchers: Some women find themselves overly thirsty when pregnant. Try not to let yourself get thirsty and quench thirst by drinking lots of water and diluted fruit juices. As always, avoid caffeine and alcohol when pregnant.
It's always best to speak to your doctor/midwife/naturopath about your diet during pregnancy, especially if you are taking supplements. Keep in mind that many supplements contain gelatin, so seek out the veggie vitamins!
