The Challenge Of Being Vegetarian During Pregnancy

Some women choose to eat a meatless diet; other women find that during pregnancy, the sight of meat makes them feel ill. Many women want to know if eating a vegetarian diet-a food plan without meat-is safe during pregnancy. Following a vegetarian diet while you're pregnant can be safe and healthful, if you pay close attention to the foods and combinations of foods you eat.

Most women who eliminate meat from their diets eat a more nutrient-rich variety of foods than those who eat meat. These women may make an extra effort to include more fruits and vegetables in their food plans when they eliminate meat products.

If you choose a vegetarian eating plan, be sure you eat enough calories to fuel your pregnancy. During pregnancy, you need to consume between 2,200 and 2,700 calories a day, depending on your pre pregnancy weight.

In addition to eating enough calories, you must eat the right kind of calories. Choose fresh foods that provide a variety of vitamins and minerals. Avoid too many fat calories because you may gain extra weight. If you're a vegetarian, discuss your daily diet with your doctor at your first prenatal visit. He or she may want you to see a nutritionist if you have any pregnancy risk factors.

Different Vegetarian Diets.
There are different vegetarian nutrition plans, each with unique characteristics. If you are a lacto vegetarian, your diet includes milk and milk products. If you are an ovo-lacto vegetarian, your eating plan includes milk products and eggs. A vegan diet includes only foods of plant origin, such as nuts, seeds, vegetables, fruits, grains and legumes. A macrobiotic diet limits foods to whole grains, beans, vegetables and moderate amounts of fish and fruits. A fruitarian diet is the most restrictive; it allows only fruits, nuts, olive oil and honey.

Macrobiotic and fruitarian diets are too restrictive for pregnant women. They do not guarantee the optimal intake of the vitamins, minerals, protein and calories you need for proper fetal development. Other vegetarian diets can provide complete nutrition for you and your growing baby; vegan diets, lacto diets or ovo-lacto diets can work if you eat a wide variety of foods in the right quantities.

Concerns When You Eat Vegetarian
If you are vegetarian, your goal is to consume enough calories to maintain and to gain weight during pregnancy. You don't want your body to use protein for energy because you need it for your growth and your baby's growth.

Minerals are also a concern. By eating a wide variety of whole grains, legumes, dried fruit, lima beans and wheat germ, you should be able to get enough iron, zinc and other trace minerals. If you don't drink milk or include milk products in your diet, you must find other sources of vitamins D, B2, B12 and calcium. See the discussion of vitamins and minerals in the section that follows.