During pregnancy, you need enough of certain vital nutrients to support both your needs and the needs of your growing baby. Iron, calcium and protein are three important nutrients that may be lacking in a vegetarian diet. With proper meal planning and including the right foods in your diet, you and your baby can get all the nutrients you need while sticking to a vegetarian or even a vegan diet.

 

If you are vegetarian or vegan, you will have to make some modifications to your diet to ensure enough of these important nutrients. Talk to your health care provider for advice on meal planning. You may find that some doctors are not knowledgeable about a vegan diet in pregnancy. A nutritionist is a good source of information for getting the nutrients you need in your diet.

 

Nutritional concerns are most concerning for vegan mothers. Protein is one concern. The baby needs protein for the development of various tissues in the body. Since vegans do not eat any animal products, such as cheese, milk and eggs, getting protein is a bit trickier.

 

It is still possible for a vegan mother to be to get sufficient protein for her baby. She just has to be more vigilant. If you are vegan and pregnant, be sure to include good sources of protein, such as soy products, grains and beans. Beans, lentils, tofu and soy milk should be included in your diet to address the need for protein.

 

Iron is a necessary nutrient for both you and your baby. During pregnancy, low iron levels are common, due to the increased blood volume. Iron deficiency anemia can result from a diet very low in iron. This condition affects all women, whether vegan, vegetarian and women who are not vegetarian at all.

 

Include foods rich in iron in your diet every day. Green leafy vegetables, whole grains, tofu and dried beans are all non meat sources of iron. Even with these efforts, additional iron may be needed. Your doctor may prescribe iron supplements to be sure you and baby are getting the iron you both need. Take your supplements with orange juice to increase absorption.

 

Calcium is another important nutrient that is often associated with dairy products. The baby needs calcium for the growth of his bones and teeth. Without enough calcium in the diet, the baby will take it from your bones. This increases your risk of osteoporosis later in life. Tooth loss during and after pregnancy can also result from very low levels of calcium in the diet.

 

Aim for about eight servings a day of foods rich in calcium. For vegetarian women, this is easy with dairy options such as milk, cheese and yogurt. Vegan mothers should include soy milk that is fortified with calcium, fortified orange juice, and vegetables that are rich in calcium such as turnip greens, collard greens and kale. Tofu contains varying levels of calcium, so read the labels carefully when shopping to get the most calcium possible.

 

Here are some additional resources on meal planning:

 

 

** Note the above information is only general guidelines. It is important to consult with your family physician before any dietary changes. 

If you always eat a healthy and well balanced diet, you may not need to make changes when you discover you are pregnant. However, most of us aren’t that perfect. Once women become pregnant, what we ingest suddenly takes on new significance.

Increase Fluid Intake for the well being of both you and your baby. Milk and juice are good sources of nutrients, but don’t forget to drink your water. Water is important for many reasons during pregnancy. Water is needed for the production of amniotic fluid. This fluid protects the baby during pregnancy and is constantly being replaced. Dehydration can lead to preterm labor. This is another good reason to include plenty of water in your diet.

 

For the mother, staying well hydrated has several benefits. Staying well hydrated can reduce some common pregnancy discomforts, such as morning sickness and constipation. When you are dehydrated, you are more likely to suffer from urinary tract infections. Pregnant women should include eight glasses of water in their daily diet.

Cut out Caffeine, Alcohol and Tobacco for the health of your baby. Caffeine acts as a diuretic and can contribute to dehydration. Alcohol has a similar affect on the body, which is one factor that contributes to hang overs. In addition, alcohol can contribute to miscarriage and lead to fetal alcohol syndrome and fetal alcohol effects, which is a less serious, but still dangerous condition.

 

Tobacco is not good for you at any time, but is particularly dangerous during pregnancy. The nicotine in cigarette smoke constricts the blood vessels, which restricts oxygen to the baby. This can lead to problems such as still birth, miscarriage, premature rupture of the membranes, low birth weight and preterm labor. According to statistics from the US Public Health Service, if all pregnant women quit smoking still births could be reduced by 11 percent and newborn deaths by 5 percent. For more on the dangers of smoking and tips for quitting: http://www.marchofdimes.com/professionals/14332_1171.asp

Choose Healthy Foods for both meals and snacks. A healthy and well balanced diet will provide your baby with the nourishment that is needed for proper growth. In addition, eating a balanced diet can help reduce the risk of certain complications that may be linked to excessive weight gain, such as pre-eclampsia and gestational diabetes. Some women find their moods and morning sickness are improved with a healthy diet.

 

A balanced diet should include a variety of nutrients. Complex carbohydrates, fresh fruits and vegetables, protein, calcium and iron are some of the nutrients that should be included in your diet. Keeping a diary of your food intake can help if you have trouble keeping track of the nutrients in your diet. For more information on the foods to include in your diet check out http://www.pregnancy-info.net/nutrition.html.

Folic Acid is an important nutrient early in pregnancy. Folic acid has been shown to reduce the risk of neural tube defects, such as spina bifida. Prenatal vitamins contain folic acid and it is present in certain foods. Orange juice, broccoli, spinach, peanuts and asparagus contain folic acid. Some foods, such as breads and cereals are now fortified with folic acid. Neural tube defects occur early in the pregnancy, so if you are trying to conceive, it’s a good idea to increase your intake of this important nutrient.

 

The above is just general guidelines, always check with your healthcare professional before making any changes while pregnant, especially if you have a health condition.

 

 

Your diet and lifestyle habits are more important during pregnancy than at any other time. When you are pregnant, the baby is dependent on you to nourish him and avoid anything that could cause harm. It’s common for pregnant mothers to worry and wonder about any number of factors and the impact they could have on the growing baby. Fortunately there are some healthy habits you can adopt now to give your baby the best possible start in life.

 

Quit Smoking: This one is pretty obvious. Smoking is terrible for you and your baby. Babies born to mothers who smoke during pregnancy are at risk from a variety of complications, such as miscarriage, preterm labor and low birth weight. After birth, they are more likely to have allergies or develop asthma. Even when the parents smoke outside, the smoke remains on the clothes and in the hair. This can have a negative impact on the baby.

 

If you are pregnant and smoke, now is the best time to quit. A smoke free pregnancy and home is one of the greatest gifts you can give your growing baby. Talk to your doctor for help. There are a variety of options that are safe for the baby and can help you kick the habit for good. You have the perfect incentive now.

Avoid Alcohol: There is some controversy surrounding this one. Is the occasional glass of wine safe? Some say yes and others say no. Large amounts of alcohol are certainly not safe and can result in the baby being born with fetal alcohol syndrome. To be safe, it’s better to avoid alcohol altogether during pregnancy. If you have trouble stopping, seek help as soon as possible for the health of your baby.

Avoid Drugs, Legal and Otherwise: If you find you are pregnant and are taking any drugs, this needs to be evaluated. Prescription drugs may or may not be safe for the baby. Call your doctor as soon as possible for advice, but don’t stop taking medications without telling your doctor if you have a chronic or serious health condition that requires the medicine. Your doctor can tell you if the drug is safe or prescribe an alternative if necessary.

 

Prescription drugs aren’t the only concern. Over the counter drugs can be just as lethal to a developing fetus as prescription medications. Often we think that because they are sold over the counter, the drug is mild. This is not always the case. If you use any type of illegal drug, it is important to stop immediately. Many drugs cause irreparable harm to the growing baby. Since most organ and tissue development occurs early in pregnancy, it’s important to stop now. If you can’t stop, get help as soon as possible.

Eat a Healthy Diet: Your baby eats everything you eat. For this reason, your diet is very important during pregnancy. Your baby needs certain nutrients such as vitamins, protein, iron and calcium for development. Eat a varied diet rich in fresh fruits, fresh vegetables, proteins and complex carbohydrates. If you have a reduced appetite, you can make up the nutrition by eating healthy snacks throughout the day.

Get Regular Exercise: Exercise is important during pregnancy for a variety of reasons. Women who are fit during pregnancy experience fewer complications, such as gestational diabetes and pre eclampsia. In addition, regular exercise is great for keeping your weight gain under control and helping you prepare for birth. Aim for at least 30 minutes of physical activity three or four times each week. Before beginning any new exercise regimen, speak to your health care provider.

Make Rest a Priority: Fatigue is one of the most common complaints among pregnant women. There is good reason for this, growing a healthy baby is a lot of work. You can expect to feel more tired during the day. The best solution to fatigue is rest. Get to bed a little earlier and rest during the day.

Biography
Patricia Hughes is a freelance writer and mother of four. Patricia has a Bachelor’s Degree in Elementary Education from Florida Atlantic University. She has written extensively on pregnancy, childbirth, parenting and breastfeeding. In addition, she has written about home décor and travel.

A healthy diet is important for you and your growing baby. You only need about 300 additional calories each day during pregnancy. When you are planning meals, include a variety of different nutrients for a balanced diet. Fill in the gaps with healthy snacks. Avoid empty calories or unhealthy foods to give your baby a good start and avoid excessive weight gain.

• Protein: You need between sixty and eighty grams of protein each day. If you are expecting twins, you will need more. Protein is important for the baby’s body tissues and the placenta. Good sources of protein include chicken, meat, turkey and fish. Non meat sources of protein include eggs, yogurt, beans, milk, cheese, peanut butter and tofu. Vegetarian mothers need to be careful to include enough protein during meals and snacks.

• Iron: You need extra iron in your diet because your blood volume increases during pregnancy. Without enough iron, you may develop iron deficiency anemia. Leafy green vegetable such as spinach and broccoli, meat and strawberries are good sources of iron. If the level of iron is low in your blood, you may need to take supplements. Don’t take supplements with milk, as this can inhibit the absorption of the vitamins.

• Calcium: Your baby’s growing bones need enough calcium. If you don’t get enough, the baby will take it from your bones. Pregnant women need at least four servings of calcium rich foods each day. Milk, cheese and yogurt are good sources of calcium. These foods also contain protein, so you are getting two important nutrients in one food.

• Folate: This nutrient is important even before you conceive. It decreases the risk of your baby developing a neural tube defect. This nutrient is present in prenatal vitamins. Some good food sources include eggs, green vegetables and citrus fruits. It is now added to some foods such as cereals and breads.

• Fresh Fruits and Vegetables: Include a fresh fruit or vegetable at every meal and snack. These are important for a variety of nutrients and vitamins. Choose a wide variety of both in all colors to cover your nutritional needs. If you aren’t getting enough nutrients at meals, fresh fruits and vegetables make great snack choices.

• Drink Fluids: It’s important to get enough fluids in your diet. You should get at least eight glasses a day. Try to get most of your fluid intake from milk and water. Fruit juice is also good, but not at the expense of water and milk. Limit soda and beverages containing caffeine.

• Seafood: Avoid fish that are known to contain mercury including: shark, king mackerel, tile fish and swordfish. Some doctors advise limiting tuna to two servings each week. Others recommend not eating tuna at all. If you do eat some tuna, opt for the chunk light over the solid white, which contains more mercury. Stay away from raw seafood, such as sushi. This can contain bacteria that can be dangerous to you and your baby.

• Soft Cheeses: Soft cheeses such as feta and brie should be avoided during pregnancy. These can harbor bacteria, which can be harmful to a developing baby. Hard cheeses are safe and a good source of calcium.

• Caffeine: Limit your intake of caffeine during pregnancy. More than four servings each day has been linked to miscarriage and preterm labor. Keep in mind that caffeine is in tea, soda and chocolate.

• Alcohol: Opinions on this seem to change frequently. Some think an occasional glass of wine is safe, while other experts say no alcohol should be consumed at all. Too much can lead to birth defects and learning disabilities. To be safe, avoid alcohol during your pregnancy.

• Undercooked Meats: Stay away from undercooked meat, which can contain salmonella or e coli. Be sure to cook all meat thoroughly and order well done meat in restaurants.

• Lunchmeat: Limit your consumption of lunch meats during pregnancy. They can contain a bacterium known as listeria. If you occasionally have lunch meat, be sure it is very fresh.

Snacks are a good way to fill in the gaps in nutrition. If you are experiencing morning sickness or heartburn, healthy snacks can help you get the nutrients you may be missing at meal time. Stay away from the junk and opt for healthy choices when snacking.

• Trail Mix: Make your own trail mix with cereal, nuts and dried fruit. Carry it with you in a zip lock sandwich bag for snacking on the run.

• String Cheese: String cheese contains calcium and protein. It’s a good choice for a quick snack.

• Salad: Make a salad with a variety of fresh vegetables for between meal snacking. Include spinach, baby carrots, cucumbers and tomatoes for more variety.

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