Pregnancy – Vegetarian, Vegan Diet Plan for Pregnant Women

Vegetarian diets have no meat in them, and many women make this choice either as a cultural consequence or they just don’t want to consume meat for other reasons. During pregnancy when the body’s nutritional needs are high, a variety of vegetarian foods need to be included in the diet to get the nutrients required by the baby. Let’s read on to understand the diet for pregnant vegetarians.

Is It OK to Be Vegetarian During Pregnancy?

Wondering if it’s safe to be on only a vegetarian diet while pregnant? It’s generally safe to be vegetarian during pregnancy if you plan your diet carefully to include a variety of nutrient-rich foods. Ensure you get enough protein from sources like beans, lentils, tofu, nuts, and seeds. Iron can be obtained from plant-based sources like legumes, fortified cereals, and leafy greens, with vitamin C-rich foods enhancing absorption. Calcium can be found in dairy or fortified plant-based milk, tofu, and leafy greens. Vitamin B12 supplementation is important for vegetarians, especially vegans. Vitamin D sources include fortified foods and sunlight. Omega-3s can be obtained from flaxseeds, chia seeds, walnuts, and hemp seeds, or through algae-based supplements. Folate, crucial for fetal development, is found in leafy greens, citrus fruits, beans, and fortified grains. Consulting a healthcare provider or dietitian is recommended to ensure nutritional needs are met during pregnancy.

Different Types of Vegetarian Diets

There are various types of vegetarian diets, each with its own set of guidelines and restrictions. These diets can be adapted during pregnancy with careful planning to ensure adequate nutrition for both the mother and baby.

• Lacto-ovo vegetarian: This diet includes dairy and eggs but excludes meat, poultry, and fish.
• Lacto-vegetarian: Similar to lacto-ovo, but excludes eggs in addition to meat, poultry, and fish.
• Ovo-vegetarian: This diet includes eggs but excludes dairy, meat, poultry, and fish.
• Vegan: Excludes all animal products, including dairy, eggs, and sometimes even honey, in favor of plant-based foods.
• Pescatarian: Includes fish and other seafood but excludes meat and poultry. Some pescatarians may also include dairy and eggs in their diet.

Does a Vegetarian Diet Have Optimal Nutrients for Pregnancy?

Yes, it’s possible to gain all the essential nutrients you need at optimal levels from vegetarian food during pregnancy. Your diet needs to be rich in a variety of food types every day, and you may even have to rely on fortified foods or take supplements to get enough nutrients on a daily basis. A diet consisting of fruits, legumes and non-dairy milk every day is what you will need during your pregnancy along with supplements for some of the critical nutrients.

Nutrients Essential in Pregnancy With Their Vegetarian Food Resources

These are the essential nutrients your body needs during pregnancy:

1. Protein

Protein is highly essential to building the cells in the body and secretion of hormones for the growing baby.

Importance

If you are okay with dairy products such as milk, curd and eggs, you can get all the protein and amino acids you need from them. Vegans will have to add vegetable-based proteins and supplement the vitamins.

Per Day Intake : 1,000mg

Vegetarian Resources

Some of the protein-rich vegetarian foods during pregnancy include:

• Chickpeas split or green peas
• Kidney, navy, black and pinto beans
• Quinoa
• Oatmeal
• Buckwheat, bulgar, whole wheat couscous
• Whole-grain cereals and bread
• Whole-wheat pasta
• Walnuts, pistachios, cashews, almonds, pine nuts, Brazil nuts and nut butter
• Soy milk
• Tofu

2. Calcium

Calcium is needed for building bones and the functioning of the nervous system, heart and muscles, especially during the third trimester.

Importance

Calcium is so important that when the diet is deficient, the body naturally takes calcium from the mother’s bones to nourish the fetus which puts the mother at high risk of osteoporosis.

Per Day Intake :  75 Gram

Vegetarian Resources

• Milk, Yogurt, cheese
• Green leafy vegetables
• Soy milk
• Tofu
• Calcium-fortified citrus juices

3. Iron

Iron is needed to form the red blood cells in the blood that transport oxygen.

Importance

Pregnancy increases your blood volume by about 50% to support your baby’s growth. A deficiency of Iron can lead to anaemia, and low birth weight of babies or in some cases cause preterm labour. Both vegetarians and meat eaters need plenty of Iron and should take supplements if they are found to be deficient.

Per Day Intake : 27mg

Vegetarian Resources

Here are some iron-rich vegetarian foods during pregnancy:

• Quinoa
• Beans
• Edamame
• Soy products
• Oat Bran
• Barley

4. Vitamin B12

Vitamin B12 is a critical nutrient needed especially in the first trimester for the proper development of the brain and the formation of genetic material and blood.

Importance

Deficiency of B12 can lead to neural tube defects and an increased risk of preterm labour. Since Vitamin B12 is abundant in non-vegetarian foods, vegetarians and especially vegans are at a higher risk of deficiency. Vitamin B12 goes along with folic acid which is another critical nutrient that can be supplemented with the prenatal vitamin prescribed by your doctor.

Per Day Intake : 2.6 mcg per day

Vegetarian Resources

• Vitamin B12 fortified cereals, soy milk and meat substitutes
• Nutritional yeast

5. Vitamin D

Vitamin D is critical for the absorption of calcium by the body.

Importance

Deficiency of Vitamin D leads to complications such as congenital rickets, a condition where the bones of newborn babies are improperly formed, weak and fracture easily.

Per Day Intake : 5mcg per day

Vegetarian Resources

• Vitamin D supplements
• Milk
• Sunlight

6. Zinc

Zinc is essential as a building block for DNA in the baby’s body.

Importance

It helps in the building of new cells and the replication of DNA during pregnancy. It also supports tissue growth and normal development of the body in babies. Zinc is often added to prenatal vitamins as vegetarian sources of zinc do not allow for good absorption of the mineral.

Per Day Intake : 11mg

Vegetarian Resources

• Sprouted grains and seeds
• Legumes

7. Iodine

Iodine is essential for the development of the baby’s brain and nervous system.

Importance

It also plays a role in the regulation of the thyroid gland function and the metabolic rate. Lack of iodine is linked to a risk of preterm delivery, miscarriage and stillbirth.

Per Day Intake : 220 mcg

Vegetarian Resources

• Potatoes
• Milk
• Navy beans
• Iodized salt

8. DHA

DHA is an omega-3 fatty acid that is deficient in vegetarian diets as a rich source of these comes from flaxseeds, fish, fish oil and algae.

Importance

It is important for the development of the baby’s eyes and brain.

Per Day Intake : 1.4 g

Vegetarian Resources

• Prenatal supplements
• Algae derivatives
• Green leafy vegetables

9. Folate

Folate, a vital B vitamin, plays a pivotal role in ensuring healthy fetal development and reducing the risk of neural tube defects when consumed during pregnancy. Incorporating folate-rich foods into your diet is essential for maternal and infant well-being.

Importance

Folate is crucial for fetal development and preventing neural tube defects.

Per Day Intake : 600 mcg

Vegetarian Resources

• Dark leafy greens (spinach, kale)
• Lentils
• Avocado
• Citrus fruits (oranges, grapefruits)
• Fortified grains and cereals

Vegetarian Food Types With Servings Requirement for Pregnant Women

To get all the essential nutrients from a vegetarian-only food source for the healthy development of the baby, pregnant women need to follow a diet consisting of these food items:

1. Vegetables

4 or more servings of vegetables is needed every day. Each serving consists of 1 cup of cooked or raw vegetables that have at least one dark green vegetable.

2. Fruits

Fruits can be taken raw or in some types, cooked. 4 or more servings every day with each serving consisting of a ½ cup cooked fruit and 1 cup raw. Also add ¼ cup of dried fruits, ¾ cup of fruit juice and 1 piece of fruit.

3. Whole Grains, Bread, Cereals

9 or more servings every day. One serving consisting of a slice of bread, or half a bun. ½ cup of cooked rice or other cereal or pasta. ¾ or 1 cup of fortified ready-to-eat cereal.

4. Nuts, Seeds, Wheat Germ

1 or 2 servings a day is good enough. Each serving has 2 tablespoons of seeds or nuts, 2 tablespoons of wheat germ and 2 tablespoons of nut butter.

5. Legumes, Soy Products, Non-dairy Milk

You’ll need 5-6 servings of this every day for good protein intake. One serving is ½ cup cooked beans, tempeh or tofu, 225 grams of fortified soy or other non-dairy milk and about 85 grams of meat analogue.

Sample Vegetarian Pregnancy Diet Menu Plan

Here is a vegetarian pregnancy diet plan that offers you all the nutrients your body needs in a day. This vegetarian pregnancy meal plan covers all the nutrients discussed above.

Healthy Eating Advice for Vegetarian Mothers-to-Be

Maintaining a healthy diet is crucial for vegetarian mothers-to-be to ensure they meet their nutritional needs during pregnancy. Here are some key pieces of advice to help vegetarian women have a healthy and balanced diet during this important time.

• Ensure each meal includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, protein sources, and healthy fats.
• Incorporate protein-rich plant-based foods like beans, lentils, tofu, tempeh, nuts, and seeds into your diet to support fetal growth and development.
• Consume iron-rich foods such as leafy greens, legumes, fortified cereals, and dried fruits to prevent anemia and support healthy blood production.
• Pay attention to getting enough calcium, vitamin B12, vitamin D, omega-3 fatty acids, and folate through fortified foods, supplements, and carefully selected plant-based sources.
• Drink plenty of water throughout the day to maintain hydration levels and support overall health and well-being during pregnancy.

Healthy Vegetarian Pregnancy Recipes

Maintaining a healthy and balanced diet is essential during pregnancy, especially for vegetarian mothers-to-be. Here are some nutritious and delicious vegetarian recipes for pregnancy that provide essential nutrients for both mom’s and baby’s health.

1. Lentil and Vegetable Soup

What You Need

• 1 cup dried lentils
• 4 cups vegetable broth
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste

How to Cook

1. Rinse lentils under cold water and drain.
2. In a large pot, sauté onions and garlic until translucent.
3. Add carrots, celery, and lentils to the pot.
4. Pour in vegetable broth and bring to a boil.
5. Reduce heat, cover, and simmer for 20-25 minutes until lentils are tender.
6. Season with thyme, salt, and pepper before serving.

2. Quinoa and Black Bean Salad

What You Need

• 1 cup quinoa, rinsed
• 1 can black beans, drained and rinsed
• 1 bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

How to Cook

1. Cook quinoa according to package instructions and let it cool.
2. In a large bowl, combine cooked quinoa, black beans, bell pepper, cherry tomatoes, red onion, and cilantro.
3. Drizzle lime juice over the salad and toss gently to combine.
4. Season with salt and pepper before serving.

3. Spinach and Mushroom Frittata

What You Need

• 6 eggs
• 1 cup spinach, chopped
• 1 cup mushrooms, sliced
• 1/2 onion, diced
• 1/4 cup milk or dairy-free alternative
• 1/2 cup shredded cheese (optional)
• Salt and pepper to taste

How to Cook

1. Preheat oven to 350°F (175°C).
2. In a skillet, sauté onions and mushrooms until softened.
3. Add spinach to the skillet and cook until wilted.
4. In a bowl, whisk together eggs, milk, salt, and pepper.
5. Pour the egg mixture over the vegetables in the skillet.
6. Sprinkle cheese on top if desired.
7. Bake in the preheated oven for 20-25 minutes until the frittata is set and golden brown.
8. Slice and serve warm.

4. Tofu Stir-Fry With Vegetables

What You Need

• 1 block tofu, pressed and cubed
• 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas)
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch
• Cooked rice or noodles for serving

How to Cook

1. In a bowl, whisk together soy sauce, sesame oil, and cornstarch to make the sauce.
2. In a large skillet or wok, sauté garlic until fragrant.
3. Add tofu cubes and cook until golden brown on all sides.
4. Add mixed vegetables to the skillet and stir-fry until tender-crisp.
5. Pour the sauce over the tofu and vegetables, stirring to coat evenly.
6. Cook for another 2-3 minutes until the sauce thickens.
7. Serve hot over cooked rice or noodles.

FAQs

1. How can I ensure I’m getting enough vitamin B12 as a vegetarian during pregnancy?

Vitamin B12 is primarily found in animal products, but vegetarians can obtain it through fortified foods like cereals, soy milk, and nutritional yeast. Vitamin B12 supplements may also be recommended.

2. What are some calcium-rich foods suitable for vegetarian mothers-to-be?

Vegetarian sources of calcium include dairy or fortified plant-based milk, tofu, green leafy vegetables, and calcium-fortified citrus juices. Incorporating these foods into your diet can help meet your calcium needs during pregnancy.

This was all about pregnancy and vegetarian diet. You can obtain all the essential nutrients by combining a wholesome vegetarian diet with prenatal supplements. The vegetarian diet plan for second trimester of pregnancy, the first and even the third trimester will ensure you recieve the right nutrition for you and your baby.

References/Resources:

1. Vegetarian or vegan and pregnant; NHS; https://www.nhs.uk/pregnancy/keeping-well/vegetarian-or-vegan-and-pregnant/

2. Sikander. M, Malik. A, Khan. M, Ain. Q; Instant Noodles: Are they Really Good for Health? A Review; ResearchGate; https://www.researchgate.net/publication/318217339_Instant_Noodles_Are_they_Really_Good_for_Health_A_Review; June 2017

3. Sebastiani. G, Barbero. A, Borrás-Novell. C, Casanova. M, et. al.; The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring (Nutrients); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470702/; March 2019

4. Science Update: Vegetarian diets during pregnancy associated with small infant birth weight; NIH; https://www.nichd.nih.gov/newsroom/news/122120-vegetarian-diets

5. Piccoli. G, Clari. R, Vigotti. F, et. al.; Vegan-vegetarian diets in pregnancy: danger or panacea? A systematic narrative review (BJOG: An International Journal of Obstetrics & Gynaecology); National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/25600902/; April 2015

6. Can You Safely Have a Vegetarian Pregnancy?; Cleveland Clinic; https://health.clevelandclinic.org/can-you-safely-have-a-vegetarian-pregnancy

7. Pregnancy: Vegetarian Diet; University of Michigan Health; https://www.uofmhealth.org/health-library/tn9108

Also Read:

Foods to Eat during Pregnancy
Benefits of Fiber in Pregnancy
Simple Pregnancy Diet Chart