If you're eating vegetarian during pregnancy, it's important to take the proper steps to ensure you're still getting the right levels of nutrients.
For vegetarians who become pregnant, the fear of not getting enough vitamins and nutrients to sustain a growing baby can be quite daunting. While there are many naysayers who discourage vegetarian diets during pregnancy and the postpartum phase, most experts agree that a vegetarian mom can meet all of her pregnancy's nutritional needs with the right amount of attention. Having a vegetarian lifestyle offers many health benefits, and the risks of complications usually arise when a woman is eating an unbalanced diet.
As such, being a vegetarian requires a bit more effort and monitoring during pregnancy, but a very healthy mom and babyare totally within reach as long as you make sure you are following some important steps.
While traditional meat-inclusive diets rarely lack in protein, a vegetarian generally consumes less grams of protein per day. While there are many sources of protein available to vegetarians, they need to be consistent with their intake. According to BabyCenter, a pregnant woman will need anywhere between 40 and 70 grams of protein per day, depending on her body mass. In order to reach this minimum requirement, a pregnant woman's diet should include things like tofu, lentils, cheese, peanut butter, eggs, Ezekiel bread, and nuts. Each meal should include a healthy serving of protein, and snacks during the day can include some nuts, seeds, or slices of cheese to add additional sources.
One of the golden rules of pregnancy is to take folic acid. In fact, many doctors recommend that women who are trying to get pregnant start taking a folic acid supplement. Folic acid, also known as Vitamin B9 or folate, is not naturally produced by the body and needs to be sourced from food or supplements.
Folate is found in many green veggies, like broccoli, spinach, kale, and asparagus. When not pregnant, eating a variety of greens generally gives us enough folate to remain healthy. When we are pregnant, we require a higher dose of folate or folic acid to maintain healthy levels, since our bodies only naturally process about 7% of the amount we get from food. Too little Vitamin B9 can lead to low iron levels, which can cause anemia in pregnancy, and in severe cases, can exacerbate the occurrence of certain birth defects. Pregnant women should aim to take 600 mcg/day, which can easily be reached with a prenatal vitamin with folic acid.
One of the biggest mistakes vegetarians make is falling into the habit of eating the same types of meals, and not getting enough vitamins and minerals from their food. When pregnant, it's critical to make sure you are including as many vitamin and mineral-rich foods in your diet as possible. Fruits and vegetables are important, but so are legumes, rice, grains, nuts, and seeds. Getting into the habit of sprinkling various nuts and seeds on top of salads or yogurt bowls is a great idea during pregnancy in order to get an extra dose of nutrients. Pumpkin seeds are a favorite, as they are loaded with fiber, zinc, magnesium, and Vitamin K.
While eating a balanced vegetarian diet and taking a good quality folic acid supplement is crucial during pregnancy, you will need to keep up with regular blood testing during pregnancy. Most OB/GYN's test women for low iron periodically throughout pregnancy, and it's important that you call your doctor if you feel that you might have a low iron count. Signs of this can include weakness or lightheadedness, no energy, extreme fatigue, chapped lips, or feeling cold.
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A basic blood test can tell if your iron count is lower than it should be, and if so, your doctor might prescribe an iron supplement to take. These capsules might be hard on the stomach, so make sure you take them with food. The iron is more easily absorbed in your system when taken with Vitamin C, so drink it down with a glass of orange juice, for example. In rare cases, your doctor might recommend an iron transfusion, but this is a very quick and painless procedure, and usually leads to you feeling much better in the aftermath.
Vegetarians can safely and easily get through pregnancy without making any dramatic changes to their diets; they just need to be more aware of what they are eating! Keeping up with regular prenatal visits and discussing your diet with your doctor is a great way to ensure health during your pregnancy.
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Sources: BabyCenter, HealthLine, TheBump
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Ariane Signer has been writing her thoughts, fears and dreams in journals since the early 90's. A personal development and self-help junkie, she has been working as a creative freelance writer since 2016. A native Canadian, she has found her home in small town Switzerland, where she lives with her husband and two young sons. She published her first book, Things That Shine: Poems, in 2019. For collaborations, reach her at broughtbacktolife@hotmail.com
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