Vegetarian Diet for Mums-To-Be
Your
main concern as a vegetarian mom-to-be is getting enough protein, as meat is
the main source. However, you should be able to get plenty from other sources,
including dairy or soy products. Other vital nutrients for you are omega-3
fatty acids, folate, calcium, iron, zinc and vitamin D…
Protein
This is vital to sustain your
baby’s growth and development. Vegetarian sources include pulses, beans,
soybeans, tofu, eggs and cheese. A word of caution about certain dairy
products: pregnant women should avoid soft and mold-ripened (blue) cheeses such as Brie and
Camembert due to the potential risk of listeria, a bacteria that can cause
miscarriage and premature birth. In addition, make sure eggs are well cooked as
there is a small risk of salmonella in undercooked eggs.
Fiber
Pregnancy hormones that relax
your muscles and ligaments can have the same effect on your digestive tract and
many women report constipation in pregnancy. Eating
plenty of fiber (find it in wholegrains and fruit and veg) can help you avoid
this.
Carbohydrates
These are important as a source
of energy that will help your baby to grow. Avoid refined carbs (white bread,
rice and pasta) in favor of unrefined – wholegrain cereal and bread, brown rice
and fruit and veg.
Folate
This B vitamin is crucial for
the healthy development of your baby’s brain and spinal cord and reduces the
risk of neural tube defects such as spina bifida. Research also suggests it can
protect against childhood leukemia. The
best food sources are leafy green vegetables such as spinach and kale,
broccoli, citrus fruits, lentils, brown rice and chickpeas. Supplement your
intake of folate by taking a 400mcg daily supplement of folic acid (the synthetic version of folate) well before you even start
trying for a baby, to ensure you are getting enough prior to conception. Increase the dose to a 600mcg supplement once you find out
you’re pregnant.
Calcium
This mineral is crucial for the
development of your baby’s teeth and bones, and also helps keep your muscles
strong and healthy (there’s also some evidence it might help relieve leg cramps, which are common in pregnancy). If he doesn’t get enough
calcium to help build his bones, your baby will tap in to your calcium stores
and deplete them. Vitamin D is essential for effective calcium absorption and
is found in sunlight as well as sardines, salmon, milk, cheese, yogurt and
spinach. If you’re a vegan, be sure you’re getting enough from non-dairy
sources.
Iron
You need this to ensure a good
supply of red blood cells, which transport oxygen to your baby and your own
muscles and organs. Natural sources include fortified wholegrain bread and
cereal, kidney beans, spinach and dried fruits. Vitamin C increases iron
absorption, so drink OJ with your iron-rich meal; tea (which contains tannin)
inhibits iron absorption and should be avoided if possible. As a vegetarian,
you may be more prone to anemia (iron deficiency) during your pregnancy, as iron derived
from plant sources is harder for the body to process. Your OB-GYN or
nurse-midwife may advise you take a supplement.
Vitamin C
This is essential for the
development of your baby’s skin, bones and tendons. It helps tissue repair
itself and heightens your body’s resistance to infection. It also helps your
body to absorb iron properly. The best food sources of vitamin C are citrus
fruits, broccoli, tomatoes, spinach and potatoes.
Vitamin B12
This helps our your body to
process folate and also assists in making red blood cells and keeping the
nervous system healthy. It’s found in fish, cheese, yeast and eggs. Getting
enough can be a challenge for vegetarians and
vegans, so take a prenatal supplement that contains this vitamin.
Vitamin B6
This helps our bodies utilize
energy from the protein and carbohydrates that we eat. It is also helps oxygen
carrying hemoglobin to form. It will aid your baby’s overall development and
may help ease
morning sickness during the first trimester. The best dietary sources of B6
are salmon, eggs, green leafy vegetables, watermelons, bananas, soy beans,
peanuts, milk, potatoes, bread and fortified breakfast cereals.
Vitamin A
Also known as retinol, this aids
in the development of your baby’s eyesight, tooth enamel, hair and thyroid gland.
It also promotes cell growth and resistance to infection. Food sources of
vitamin A are plentiful (they include carrots, dairy products, leafy green
vegetables and sweet potatoes) and most of us get what we need from our diet.
An excess of vitamin A can be harmful, so avoid supplements.
Vitamin D
This is manufactured by our
bodies when we’re exposed to sunlight so if you cover up when you’re outside
(perhaps for religious reasons) speak to your OB-GYN or nurse-midwife about
supplementing.
Selenium
Vegetarian sources of this
mineral include fish and nuts – in fact, just one unshelled Brazil nut contains
100mcg (the daily recommended dietary intake is 200mcg). A recent UK
study found that slightly increasing selenium levels might help to prevent
pre-eclampsia in women who were likely to be prone to the condition.??
Fluids
Water, herbal teas and
unsweetened natural fruit juices are essential to ensure you’re well hydrated.
It’s likely you’ll be thirstier than before and it’s important not to let yourself
dehydrate, as this can make you feel tired, dizzy and hungry, as well as
increasing the risk of headaches. Fluids to avoid are caffeine containing tea, coffee, soda and, of course, alcohol.
Consult your OB-GYN or
nurse-midwife for further advice on your diet in pregnancy and check with them
before taking any vitamin or mineral supplements.
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The information in this feature is intended for
educational purposes only. If you have any concerns about your health, the
health of your child or the health of someone you know, please consult with a
doctor or other healthcare professional.
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Last Modified: 17/06/2007