What to eat if you are vegetarian
Vegans and vegetarians must pay special attention to what they eat during pregnancy as they are more at risk to be deficient in vitamin D [1], iron, vitamin B12 , protein and calcium because these nutrients primarily are found in animal products.
What are the benefits of being vegetarian?
If you are vegetarian, you will get a lot of folic acid, fiber, antioxidants, and carotenoids in your vegetable-based diet. In addition, a diet based solely on plant products changes the intestinal microbiota - and thereby relieves vegans of many pregnancy troubles like constipation, heartburn, edema [2].
Should vegetarians eat meat during pregnancy?
There is still no consensus on a plant-based diet for pregnant women. For example, the German Association of Nutritionists does not recommend pregnant women to be vegetarian [3], but the American College of Obstetrician-Gynecologists states that you can only eat plant-based foods when you are expecting a baby [4].
In the United States, food additives are widely used, and many plant products come to the shelves already enriched with protein, iron, calcium, and vitamins. This is strictly monitored by the FDA.
What should vegetarians eat during pregnancy?
During pregnancy you need to make sure you get enough protein. Vegetarians will want to make sure they are compensating with increased portions of legumes, nuts, cereals.
Calcium is not a problem for lacto-vegetarians (those who drink milk), but vegans will need to monitor the amount of calcium they get from calcium-rich foods like cabbage, turnips, almonds, sesame and beans. A glass of chopped cabbage contains about three times less calcium than a glass of milk [5]. You may want to consider taking a calcium supplement [6].
Vitamin D deficiency is best remedied with sunbathing (remember to use sunscreen). But in northern latitudes, especially during winter, you may need to take vitamin D supplements.
Iron is better absorbed in the presence of vitamin C. However, calcium supplements interfere with the absorption of iron. Stagger the time you take your supplements. For example, take calcium in the morning and iron in the evening (because morning coffee also impedes the absorption of iron) [6].
Vitamin B12 is the main difficulty in a vegetarian diet. It cannot be obtained from any plant sources, but it is necessary for the normal development of the baby’s nervous system, therefore it must be taken in the form of food additives or supplements, and in case of severe deficiency, in the form of injections.
