(Please forgive me in advance for those comments from everyone.) The truth is that most people have good intentions but unfortunately misunderstand. The majority of vegetarians have conducted extensive research on their dietary choices both before and while transitioning to vegetarianism, assuming that you were not raised as a vegetarian.
Pregnancy does bring about some changes in people's diets, even if you are vegetarian. Although the changes may not be as significant as you or others think they could be for the vast majority of vegetarians, those who have a scientific diet. What changes during pregnancy is your desire to ensure that you are doing everything possible to ensure a safe and healthy pregnancy for your baby.
Here are some things you need to know about vegetarianism during pregnancy:
Being vegetarian during pregnancy is perfectly fine
Although many people will try to scare you into eating animal products that you do not want to eat, for whatever reason, that is unnecessary. Some women who have been vegetarian may be surprised that they crave animal products like steak, it is your call if you choose to eat it. You will not harm yourself or your baby if you choose to skip it.
Eat the rainbow
By eating a rainbow or a variety of foods, you will ensure that you are getting the necessary nutrients from your plant-based diet. The different colors of vegetables and fruits are a way to help remind you which vitamins your diet is rich in.
Don't add calories immediately
Although you may have heard that you are eating for two - that is not immediately the case. The first months of pregnancy, the first trimester, is not the time you need extra calories. Save 300 calories a day for the second and third trimesters.
Protein is still important
Yes, protein is very important. It is the building block of every cell in your body. That said, you can get plenty of protein from a plant-based diet. If you are a Lacto-Ovo vegetarian, meaning you eat dairy and eggs, you can also use them as a source of protein. Foods that most vegetarians point out as being high in protein are nuts, nut butters, legumes, and tofu.
Don't forget to supplement with iron-rich foods
Iron is very important during pregnancy to help boost health and prevent anemia. Dark leafy greens are high in iron, as well as dried apricots, sweet potatoes, squash, etc. Young spinach in fruit smoothies - it’s delicious and a great way to help soothe an upset stomach.
Vitamin C is important during pregnancy
Vitamin C is essential for a healthy body and therefore during pregnancy. You can definitely find vitamin C in citrus fruits, such as oranges, but it is also found in strawberries, broccoli, green peppers, and mustard greens.
Supplement with vitamin B12
Vitamin B12 is found abundantly in eggs and dairy products. If you are a strict vegetarian, you will want to talk to your doctor or midwife about potential supplements. You may decide to supplement or not, but you should discuss it with your practitioner.
Assuming you are not a vegetarian avoiding fruits and vegetables (Don’t laugh, they are out there!), you will be able to have a happy and healthy pregnancy with very few changes to your diet. The other rules of the road apply to you, including eating the freshest products available, adding snacks if you have trouble eating three meals a day, due to nausea or other issues. If you have questions, don’t hesitate to talk to your practitioner. If they are not proficient in vegetarianism, ask to meet with a nutritionist who is familiar with treating vegetarians, especially during pregnancy.