Having a vegetarian pregnancy is perfectly healthy, and a balanced, varied diet can give you everything you need. There are a lot of mixed messages and pressure put upon women when pregnant and it can sometimes become overwhelming. I’ve gathered up some research and here are my top tips for a healthy veggie pregnancy.
- Eat the rainbow
- Eat from all the food groups you can
- Treat yourself a little
- Embrace your cravings
- Choose nutrient dense food
- Go organic if you can & wash everything carefully
- Drink plenty of water
- Look into Vitamin D and Folic Acid supplements
- Start 3-6 months before you conceive to prepare your body
- Relax!
Top 10 vegetarian pregnancy foods
Although there are many more healthy foods for vegetarians to choose from here are some of the most nutrient dense options.
- Legumes – beans, peas & lentils
- Eggs
- Nuts & Seeds
- Olive oil
- Yoghurt & Kefir
- Whole grains
- Tofu & Tempeh
- Dark leafy greens
- Prunes, raisins & blueberries
- Orange, red tomatoes, bell peppers and tomatoes
It’s also useful to be aware of the main nutrients you will be needing and where to find them.
Protein
Protein helps your baby develop so it’s important you get enough during pregnancy. You’ll probably want an extra 6g or so a day.
- Lentils
- Beans
- Nuts
- Eggs
- Tofu
- Quorn
Fibre
Fibre helps prevent constipation which can be an issue for some during pregnancy. It also helps you feel fuller for longer. Aim for 25 milligrams to 35 milligrams a day.
- Beans & pulses
- Wholegrain and wholemeal bread
- Brown rice
- Pulses
- Nuts
- Jacket potato skin
- Dried fruit
- Oats
- Bran based cereal and other healthy cereal options
Iron
When you say iron many people immediately think of red meat but there are plenty of other sources.
- Pulses
- Dark green vegetables
- Wholemeal bread
- Eggs
- Fortified breakfast cereals (with added iron)
- Dried fruits
Calcium
Calcium is essential for healthy bone development.
- Milk
- Yoghurt
- Cheese
- Pulses
- Set tofu
- Sesame seeds & Tahini
- Dried fruit
Vitamin C
It’s also important that you eat foods rich in vitamin C as this is needed to absorb iron.
- Bell peppers
- Dark leafy greens
- Kiwifruit
- Broccoli
- Berries
- Citrus fruits
- Tomatoes
- Peas
- Papayas
Vitamin B12
- Milk
- Cheese
- Eggs
- Fortified breakfast cereals
- Fortified unsweetened soya drinks
- Yeast extracts, such as Marmite
Vitamin D
- Sunlight
- Egg yolks
- Foods fortified with vitamin D, including some breakfast cereals and most fat spreads
- Vitamin D is one of the ones that you might want to consider taking a supplement for (10 micrograms daily). Especially if you’re pregnant during winter.
Folic Acid
Folate is important during pregnancy to ensure your baby’s spinal cord develops properly and to help prevent spina bifida.
- Fortified breakfast cereals
- Wheatgerm bread
- Lentils
- Dried beans, peas, and nuts
- Avocado
- Dark green vegetables
A varied and colourful diet will contain good sources but women who are trying to conceive are advised to take a 400mcg supplement of folic acid every day starting a few months before you conceive up until your twelfth week of pregnancy.
Omega-3 Essential Fatty Acids
Omega 3 is thought to be important for brain and eye development.
- Walnuts
- Leafy green vegetables
- Soybeans
- Chia & Flax seeds
- Seaweed
- Wild rice
- Use olive oil and rapeseed oil instead of sunflower oil to keep your omega 6:3 ratio balanced
Things to avoid
- Mould-ripened soft cheese (such as brie or camembert) and soft blue-veined cheese (such as roquefort or Danish blue)
- Unpasteurised milk
- Raw or undercooked eggs
- Alcohol & caffeine
- Eating for 2 – you don’t need to double your calories – for a single baby, you need approx 340 extra calories per day in the 2nd trimester and 450 extra in the 3rd
If you’re a vegan try our vegan pregnancy tips.
*I am not a doctor or a nutritionist so if you’re at all worried talk to your doctor or midwife.
I hope that’s helpful. Let me know if you have any of your own top tips for a preggie veggie 🙂
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