A Vegetarian Pregnancy

Pregnancy and the Vegetarian Diet: The Pros

There are many positive aspects to maintaining a vegetarian diet during pregnancy. For instance, vegetarian sources of protein are easier on the kidneys. And being a vegetarian can help keep tooth decay — a common problem during pregnancy — at bay. In addition, vegetarian eating, in general, lowers the risk of the following conditions:

• Obesity

• Hypertension

• Constipation

• Heart disease

• Type 2 diabetes

• Cancer

• Gallstones

Another plus to being a vegetarian, says Martha K. Grodrian, RD, a nutrition therapist at Good Samaritan Hospital in Dayton, Ohio, is that “most vegetarian women eat fewer junk foods and a more nutritious diet.”

Pregnancy and the Vegetarian Diet: Nutritional Guidelines

Nutritional guidelines for pregnant vegetarians are the same as for non-vegetarian women who are expecting. “All pregnant women need additional iron, calcium, folate, essential fatty acids such as DHA (which can be obtained in a vegetarian form), zinc, protein, and 200 to 300 calories more than pre-pregnancy,” says Grodrian.

Specifically, pregnant vegetarians should consume the following:

• 6 to 11 servings per day of bread, cereal, rice, and pasta (choosing whole grain when possible)
• four to five servings per day of vegetables
• four or more servings of fruits
• eight servings of milk and milk alternatives (one cup of cooked kidney beans as a milk alternative, for instance)
• three to four servings of beans and bean alternatives
• two servings of omega-3 fats for DHA (found in flaxseed oil, walnuts, tofu, and omega-3 fortified eggs, among other places)

Fats, sweets, and junk food should be eaten sparingly, and pregnant women should be careful to avoid the following foods:

• Unpasteurized soft cheeses (such as brie, Camembert, and feta) and unpasteurized milk, because they carry the risk of listeriosis (a food-borne illness caused by bacteria).
• Raw vegetable sprouts and fresh unpasteurized fruit and vegetable juices, which can contain bacteria like E. coli and salmonella.

Even though it may take a little more effort, following a vegetarian diet while pregnant can be healthy. “My pescaterian diet has been easy to sustain,” says Dependahl. “I have not faced any challenges, because I love eating vegetables, tofu, eggs, dairy, and fish.”