Choosing a vegetarian or vegan lifestyle can be very healthy both for the body and for the planet, even though it is not the way most humans have historically eaten. It’s possible to have a healthy vegetarian or vegan pregnancy as well, but there are a few important considerations to keep in mind.
Vitamin B12: Because this nutrient is essential for your developing baby, and because it is not found naturally within plant-based foods, it’s important to find another reliable way to get it. For vegetarians, this might be dairy products or eggs. For vegans, choosing fortified foods is one possibility – such as fortified breakfast cereals or soy milk – but it is important to eat something containing B12 consistently. Another option I like is Red Star Nutritional Yeast Vegetarian Support Formula. It tastes good as a seasoning sprinkled on soups and salads. You could also choose a prenatal vitamin that contains at least 2.6 micrograms per day of B12.
Calcium and Vitamin D: Although there is some evidence that eating less animal protein may help the body absorb more calcium (from spinach for instance) or reduce calcium losses, there is no information to convince me that vegetarians or vegans need less calcium than others when pregnant. I still recommend getting at least 1,000 milligrams per day; 1,300 milligrams may be even better – and is strongly recommended if you are under age nineteen. This is tougher for vegans than vegetarians.
Include rich sources of calcium in your diet, such as tofu (especially if it has been processed in calcium sulphate), tempeh, sesame seeds, dark leafy greens, and figs. As with B12, you can find many calcium-fortified foods, such as soy milk, orange juice, or even whole grain waffles. Or choose a calcium supplement. If you are not getting enough vitamin D from the sun, you may also want 400 International Units (IU) of vitamin D with your calcium – in addition to 400 IU of vitamin D in your prenatal vitamin.
DHA: This omega-3 fat is found mainly in fatty fish. If you don’t eat fish, you can find DHA supplements made from a vegetarian source (microalgae). Sometimes this is sold in gelatin capsules, not suitable for vegans, but it can also be found in vegan capsules or in a simple powdered form that can be sprinkled on food or in a beverage.
Protein: One of the most common concerns expressed to pregnant vegetarian moms by well-meaning friends and family members is about getting enough protein. Typical vegan women may get about 65 grams of protein daily before getting pregnant. To increase to the 71 grams recommended during pregnancy isn’t too tough.
I recommend not relying too much on one protein source – such as soy – during a vegetarian pregnancy. You can also get protein from other sources, such as seeds, grains, beans, and other legumes. This broadens the focus from phytoestrogen-containing plants, while also helping to ensure that you get a healthy variety of nutrients.
Feeding Baby Green, by Alan Greene, M.D. Reprinted with permission of the publisher, John Wiley & Sons Canada Ltd.
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