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No Meat, No Problem
Health Tips for Veggie Moms-to-Be
By Jacqueline Bodnar
"I always said that if I got pregnant I would do whatever is healthiest for my baby, and if that meant eating meat or dairy I would really consider it," says Melissa Palma, of Ann Arbor, Mich. Palma had been a vegetarian for more than 10 years before getting pregnant.
Like many women, upon learning she was pregnant Palma immediately began researching whether a vegetarian diet would be safe during pregnancy. Part of preparing for the important job of becoming a mother includes wanting to do what you can to make sure you give your baby the best and healthiest start possible. Pregnant women are filled with questions about the nutritional requirements of protein, vitamin B-12, calcium and iron. Some vegetarian women also wonder why they crave meat during their pregnancy and whether they should give in to those cravings.
"It can be a very healthy option for Mom and Baby to be following a vegetarian diet throughout pregnancy," says Kathleen Putnam, a nutritionist and registered dietitian with Seattle, Wash.-based NutritionWorks Nutrition Consulting. The mother of a healthy 1-year-old, Putnam has experienced vegetarian pregnancy firsthand.
Putnam recommends that a daily vegetarian meal plan during pregnancy include three to four servings of beans or soy products, two to four servings of dairy or dairy substitutes, at least six servings of whole grains and four or more servings each of fruits and vegetables.
In all pregnancies it's important to take a prenatal multivitamin and mineral supplement to make sure that micronutrient needs are met each day. During pregnancy there is an increased need for nutrients such as iron, protein, calcium, folic acid and zinc. During the first trimester an additional 100 calories per day is adequate to support appropriate weight gain. After the first trimester approximately 300 additional calories per day are recommended.
Those extra calories per day need to be in the form of nutrient-rich foods and not processed high-sugar and high-fat foods. The vegetarian diet needs to be filled with nutritious whole foods that include adequate amounts of protein, iron, fiber, calcium and water.
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