Planning a Vegetarian Diet for Expecting Mothers
You do not have to eat meat to provide all the nutrients your baby to be needs. However, vegetarian women that are having a child need to be sure they are taking in the nutrients their baby to be needs to develop optimally.
Expecting Vegetarian Mothers Need to Understand for the Importance of Protein
If you are expecting vegetarian mothers to be sure to include:
- whole grains like wheat germ
- dried peas
- fresh beans
- lentils
- tofu
- nuts (whole or buttered)
- be sure to eat a variety of protein sources each day.
- drink three to four glasses milk (animal milk is ideal but vegans must use a variety of nut milks
Count Your Calories
Taking in enough calories in a vegetarian diet is difficult; but, you are not on a diet. You need to be able to provide for two! In your case, you need to pay extra attention to providing the nutrients necessary to “grow” a baby! A vegetarian diet is generally high in fiber because of all the fruits, vegetables, and whole grains we eat. Unfortunately, this makes us feel full before we ingest the calories necessary to kep us going and give the fetus what it needs to develop optimally. Research suggests that in the 2nd and 3rd trimesters expecting mothers and their baby need an additional 300 calories per day.
Mineral maintenance
Unfortunately, calcium, iron, and zinc are hard to find in a vegetarian diet; but, necessary for the development of a healthy baby.
Expecting Vegetarian Mothers Can Find Calcium in:
-turnip greens, almonds, tempeh, tofu, oranges, broccoli, and molasses
Expecting Vegetarian Mothers Can Find Iron in:
dried peas and beans, fortified cereals, wheat germ, spinach, raisins, and molasses
***Some expecting vegetarian mothers choose to start using meal replacement supplements (MRP’s). MRP’s are a great way to add the protein needed for your baby’s development; but most contain egg and milk proteins that may not be an option for expecting vegan mothers.
