A pregnant woman has increased nutritional needs for her growing baby. Some vegetarian women may worry about meeting the nutritional needs of her growing fetus. This can be done if you are careful and pay attention to certain nutrients that are typically found in animal products. Studies have shown that babies of vegan and vegetarian mothers have birth weights that are comparable to non vegetarian women.
The weight gain requirement for a pregnant woman is the same for a vegetarian as for other women. The typical weight gain should be between 25 and 35 pounds. If you were underweight before becoming pregnant, you should gain a little more. Overweight women should gain a little less.
Protein is an important nutrient for a growing baby. Depending on the source of the information, a pregnant woman needs between 60 and 80 grams of protein per day. This is easier to meet if you are an ovo lacto vegetarian than for a vegan. Eggs, cheese, milk and yogurt are very good sources of protein. If you are a vegan, getting protein may be more difficult. Two cups of soy milk has about ten grams of protein. Three and a half ounces of extra firm tofu also has ten grams.
Calcium is another important nutrient for your growing baby. The recommended amount of calcium for a pregnant woman is 1000 milligrams per day. Again, if you are an ovo lacto vegetarian this requirement will be easier to meet. A lot of the same foods that are rich in protein are also good sources of calcium, including milk, cheese and yogurt. For vegans, soy milk and rice milk are good sources of calcium. Look for foods that are fortified with calcium, such as cereals, orange juice and waffles. If you are vegan, you will have to spend more time reading labels to be sure you are getting enough calcium.
Iron is an important nutrient that is found in meat. Iron is needed for the baby’s blood and the increased blood volume for the mother. To be sure you are getting enough iron, choose foods rich in this nutrient including tofu, green leafy vegetables, legumes and whole grains. In some cases, this still may not be enough iron. Your doctor may prescribe supplements if your iron is low. Talk to your doctor about your nutritional requirements to be sure you are getting everything you need.