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Pregnant vegetarian? Menu for a healthy baby

Pregnant vegetarian? Menu for a healthy baby

If you are a vegetarian and have become pregnant, prepare to receive the same questions that were asked and when you decided to go on this diet:

Where will you get the necessary protein intake?

But calcium and iron?

Do you take any food supplements?

You may even get to ask yourself the same questions. But by understanding how your pregnancy changes your dietary needs and learning how to meet them by continuing the vegetarian diet you will be able to gain the confidence you need to enjoy your pregnancy, get rid of worries and assure others that you and your baby will be very good.

Don't worry, you won't need to replace your humus with a cheese and meat sandwich.

In fact, the specialists say that babies born to vegetarian mothers are as healthy as other children. That is if the mothers are attentive to their vegetarian diet and learn to build their menu so that they accumulate all the necessary elements for the development of a healthy baby. They are also the ones who say that it can be more difficult for a vegetarian to gain weight. Doctors recommend an increase in pregnancy weight during pregnancy by 11-16 kilograms, and for this you need 300 extra calories every day.

Cereals, vegetables, nuts and seeds, dairy products (for lacto-vegetarians) and starchy vegetables can be sources of calories during this period. Pregnancy weight gain during pregnancy is closely related to the birth weight of the baby. Just as the health of the fetus depends on its birth weight.

One way to increase the number of calories is to add oil or different sauces to the foods you prepare. Try to eat high calorie foods such as nuts or peanut butter. By eating a little and often during the day you can also gain weight.

Vegetarians who include dairy and eggs in their diet should have no problem. But convinced vegetarians, who get rid of any animal products, may have a little more work to get enough protein and may need some supplements.

The dietary needs of a convinced vegetarian are much more complex, which is why specialists recommend consulting a nutritionist since the preconception period. The health of a mother and that of her baby is influenced not only by the nutrition during pregnancy, but also by the one conceived. A healthy diet before pregnancy will be a good source of nutrients for the baby during pregnancy. The fetus is most prone to nutritional problems in the first months of pregnancy, this being the period when it develops fastest.

Nutrients. What we eat?

shows you some of the most important elements that should not be missing from the diet of a pregnant vegetarian and about what products you can take.


These are the ones that cause the most problems for the pregnant vegetarians, who are often afraid that they are not getting enough protein from the vegetarian diet.

Milk, cheese, eggs, soy milk, tofu, cereals, brown rice, yogurt, lentils, beans, nuts and vegetables. Here are just a few of the products from which a lacto-vegetarian pregnant woman can procure the necessary protein. It is best to combine them.

It is said that a much higher intake of dairy will cause your chicken to become allergic to them, so keep everything within normal limits.


All vegetarian pregnancies have an increased risk of developing anemia. This is why iron supplements are so important. Iron is one of the elements needed in larger quantities during pregnancy and especially in the last trimester. The level of iron in the blood decreases during pregnancy as the blood becomes thinner. Anemia thus becomes a common task in pregnancy, whether it is a vegetarian or not. Vegetarians, however, should pay more attention to iron and add it to nutrition, with vegetables not being a sufficient source.

Vegetable sources of iron are whole grains, vegetables, especially green ones, and dried fruits. Along with a source of vitamin C, iron is better absorbed in the body, so you can consume the above with fresh fruits and vegetables. Avoid drinking tea before an hour and an hour after the meal because the tea stops the assimilation of iron into the body.

Many doctors prescribe pregnant iron tablets. These are especially needed if blood tests have revealed anemia.

Calcium and vitamin D

The body needs more calcium during pregnancy, especially in the last trimester, to help develop the bones and ... of the baby's future teeth. Again, dairy is the one that can help. In the case of convinced vegetarians, calcium supplements may prove useful if vegetables and fruits are not sufficient.

Green vegetables (turnips, broccoli, spinach), almonds, sesame seeds, cow's milk, tofu, cheese, yogurt, whole grains, nuts, seeds, dried fruits and legumes are good sources of calcium.

Vitamin D is essential for calcium absorption and can be obtained by sun exposure, margarine and dairy products.

Vitamin D supplements should only be taken under the guidance of the doctor because the excess can harm the fetus.

Folic acid

It prevents malformations of the fetus and is another important factor that must be found in significant quantities in pregnancy nutrition. Normally, a vegetarian receives a higher intake of folic acid because he eats more vegetables and fruits, but even so, doctors recommend a daily supplement of 400 micrograms of folic acid.

Vegetables with green leaves, fruits, peanuts, yeast and whole grains are the products from which a vegetarian can take the necessary intake of folic acid.

Vitamin B 12

Essential for the growth of the baby (tissues and cells), it is found in dairy products, eggs, yeast. There are soy milk and cereals fortified with this vitamin on the market. You should look for these if you are a convinced vegetarian. Vitamin B 12 is equally important and if you want to breastfeed your baby.

If you do not get enough of this vitamin from your diet, you will need supplements.

In conclusion, it will not be necessary for your vegetarian diet to be overturned when a pregnancy occurs. It is important to pay attention to what you eat and ensure your sources of protein, calcium and vitamin B 12. Thus, you significantly lower your chances of having problems during pregnancy due to eating.

Tags Nutrition during pregnancy Pregnancy nutrition Pregnancy nutrition