hether you have been a vegetarian for years or only became a vegetarian recently (maybe as recent as during your pregnancy if you are having trouble tolerating animal products), you may be wondering if your diet will provide sufficient nutrition to your growing baby. The answer is a resounding “yes”! Read on for an overview of what to include in your diet, along with vegetarian options and suggestions.
Just like all eating plans, the key tenets of a healthy vegetarian diet include attention to the following:
Quantity (See Prenatal Nutrition Basics: Quantity)
Quality (See Prenatal Nutrition Basics: Quality)
Nutrient Balance
Necessary Nutrients
Hydration
NUTRIENT BALANCE
Too often vegetarians end up with carbohydrate-dominant meals and snacks without sufficient fat and/or protein. It’s important to aim for a little of each macronutrient (carbohydrates, fat, protein) at each meal, and lots of non-starchy vegetables as often as possible.
Carbohydrates:
Many times, people think of carbohydrates as just bread and pasta. But carbohydrates are also found in:
- Grains
- Beans (includes soy and veggie burgers)
- Fruits
- Dairy
- Starchy vegetables (potatoes, parsnip, rutabaga, winter squashes, beets, corn, and peas)
Fats:
We need healthy fats to support the baby’s growth and maintain a cushion for our organs. But as a vegetarian, you should watch the balance of your omega-6 (not too much) and your omega-3 (not too little) intake. See note below on this balance.
Fats are found in:
- Nuts
- Seeds
- Nut and seed butters
- Nut and seed oils
- Avocado
- Olives and olive oil
Protein:
- Whole grains (especially quinoa, amaranth, barley)
- Beans
- Nuts
- Seeds (and their butters but not their oils)
- Dairy and eggs (if you include these in your diet)
- Soy products (soy milk, tofu, etc.)
A Note on Soy: While soy seems to be available in every form these days, it should be treated as a variety of bean, and limited to 1-2 servings daily (to ensure variety in the rest of your diet). Also note that soy protein powders are not recommended during pregnancy.
