Meatless Monday: Pregnancy and Vegetarians

Any vegetarian embarking on any life journey is sure to get some questioning looks and even some invasive questions. Of no exception is pregnancy: How do you expect a baby to thrive when the mother is vegetarian? She needs her meat, right?

Actually, this isn't true! In fact, if a vegetarian diet is based on nutritious whole foods, it can be a very healthy choice for pregnant women. Of course, some adjustments would need to be made to accommodate the baby, but these adjustments hold true for both vegetarians and omnivores: Increase your calcium, protein, folic acid, and overall calorie intake (modestly, about 200-300 calories per day) by eating foods rich in these vitamins and nutrients. Done right, a vegetarian diet is a great thing for a mother and her developing baby.

These guidelines for the vegetarian pregnant woman are just as applicable for the omnivorous pregnant woman. Begin a heathy diet before you're pregnant, as your body's store of nutrients support the early growth and development of your baby. Be sure to maintain a steady rate of weight gain, aiming for three to four pounds total during the first trimester and three to four pounds each month during the second and third trimesters. These numbers will differ for each woman, so more importantly, see your healthcare provider -- be it an OB, midwife, doula, or other provider -- on a regular basis.

The following are nutrients that should serve as a good guideline for pregnant vegetarians and omnivores alike! To be sure you're getting adequate nutrition, check this chart for vegetarian foods rich in these nutrients:

Calcium: Tofu, dark leafy vegetables, kale, broccoli, beans, figs, sunflower seeds, tahini (mmm, hummus!), almond butter, and calcium-fortified soymilks, cereals, and juices. When looking for fortified products, especially soymilk, make sure that the beans are organic. Silk or Vitasoy are great sources of organic soybean milks.

Vitamin D: Learn to love the sun! The normal source of vitamin D is sunlight, so spend at least 20 to 30 minutes in direct sunlight on your hands and face, two to three times per week. Don't overdo it, though, due to the risk of certain skin cancers, and be sure to wear sunscreen if you plan on being out in the sun for a while. If you're not a sunny-side person, many vitamins and foods are fortified with vitamin D, including cereals, soy milk, and rice milk.

Vitamin B12: Unfortunately, this vitamin does not occur naturally in most plant foods, so B12-fortified foods are a must. Many cereals, some meat substitute products, some brands of soy milk, and Vegetarian Support Formula nutritional yeast are fortified with B12; try to find "cyanocobalamin" in the ingredients list, as that is the most absorbable form of B12. Vitamin B12 is also in all standard multivitamins and vegetarian supplements. Note that seaweed and products like tempeh are generally not reliable sources of B12.

Folic Acid: This is incredibly important to women trying to conceive all the way through the end of the first trimester of the pregnancy, as are all other B vitamins. To get the proper amount of these nutrients, leafy vegetables, nuts, grains, and fruits are excellent sources. For other vitamin B sources, check out yeast extracts.

Iron: Definitely one of the more contentious points of vegetarianism, many people find it hard to explain to people how they get their daily value of iron. Fortunately, iron is abundant in plant-based diets! Beans, dark green vegetables, dried fruits, blackstrap molasses, nuts, seeds, and whole grain or fortified breads and cereals all contain plenty of iron. However, during the second half of pregnancy, many women find it necessary to take a supplement regardless of the type of diet they follow -- and this includes omnivorism. Discuss these supplements with your healthcare provider to find one that's right for you.

Protein: Yet another contentious point! This is made more difficult by the fact that pregnant women need to increase their protein intake by about 30% during the course of the pregnancy, but fortunately, there are several sources of vegetarian proteins... and many pregnant women with a well-balanced vegetarian diet are already getting enough. Protein-rich vegetarian foods include legumes, nuts, seeds, vegetables, and whole grains, making protein needs easily attained during pregnancy.

Empty calories: Finally, limit empty calories found in highly processed foods and sweets. Make those extra calories count!

And what happens after the baby is born? If you're breastfeeding, the guidelines are very similar to those for pregnant women above, and as milk production requires more calories, you'll need to boost your food intake a bit to make up for it. Regular breastfeeding can take up to 500 calories per day!

Pregnant or not, this is an excellent guide for those wanting a balanced vegetarian diet. Be sure to discuss any questions or concerns with your doctor or midwife. Best of luck and congratulations to any women trying to conceive, already pregnant ladies, and all the mommas out there reading this!