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Are You a Veggie-Mama?
Tips for a Successful Vegetarian Pregnancy
By Melanie Wilson
Good sources of non-dairy calcium include broccoli, almonds, tahini (sesame seed paste used in sauces and dips), sesame seeds, kale, sea vegetables, fortified orange juice, calcium-processed tofu, fortified soy and rice milk. A woman's body actually absorbs and retains calcium more efficiently during pregnancy.
Vitamin D
Related to calcium – and just as important – is vitamin D. It is essential in the diet to promote absorption of the calcium you consume and for the formation of your baby's bones in utero. Your body will make all the vitamin D that you need with adequate sun exposure (one hour, three to four times per week), but since your needs during pregnancy double, it's safer to make sure you have a dietary source of this nutrient. Vegetarian sources include egg yolks, fortified dairy products and many soy and rice milks. Vitamin B-12
B-12 is abundant in meat, eggs and dairy products. Ovo-lacto vegetarians generally need not worry about their intake of this vitamin. Vegans can make sure to get it by consuming fortified foods such as nutritional yeast (delicious sprinkled on popcorn), soymilk, meat analogs (vegetarian meat substitutes) or breakfast cereals. There is some evidence that suggests that a mother's stores of B-12 may not be available to the fetus. Therefore, it is critical that your diet contain an adequate amount of this nutrient. "Sea vegetables, tempeh and other foods are not reliable sources of vitamin B-12," says Dr. Mangels. "To be sure the baby gets vitamin B-12, it is important to use a reliable source daily rather than relying on stored vitamin B-12."
Iron
A woman's need for iron during pregnancy increases. The baby's blood is formed, and the mother's blood volume rises to guarantee an adequate oxygen supply to her growing child. Many women, regardless of their diet, experience anemia during pregnancy. "Whether or not iron supplements are used, it is important to stress the inclusion of iron-rich foods in the diets of all pregnant women," says Dr. Mangels.Want to see more?
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