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Covering All the Veggie Bases
Your Best Vegetarian Diet during Pregnancy
By Melanie Wilson, Vegetarian Lifestyle Expert
There is perhaps no other time when a committed vegetarian woman is more likely to start eating meat than when she becomes pregnant. If you thought friends and family worried about your diet before ("Are you sure you're getting enough [fill in the blank]?") get prepared for the onslaught of queries you'll face when you've got a little veggie bun in the oven.
But rest easy and feel confident that with a small amount of planning you can easily meet the nutrient and energy requirements of your growing body and the little one inside you on a completely meatless diet. Because most health care providers are not trained in vegetarian nutrition, they may be reluctant to play ball. Share this information with your doctor or midwife and work out a nutritious meal plan together.
Knock your nutrition out of the ballpark with these tips:
- Snack on apple slices with a tablespoon of your favorite organic nut butter or carrot sticks and hummus dip. Combining raw fruits and vegetables with dips or sauces can make them more palatable – and more nourishing! Be adventurous and try something different, like cashew or almond butter.
- Folate, or folic acid, helps prevent birth defects, especially in the first few weeks of pregnancy when women don't usually know they are expecting. It is now added to many commercial baked goods and flours, but in order to get the full recommended dose of 600ug per day during pregnancy, consider some of the following dietary sources: dark leafy greens, whole grains, orange juice, baked goods made with enriched flour, asparagus, broccoli, cauliflower, green beans and fortified cereals.
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