Vegetarian Pregnancy Diet

Tips for a Healthy Vegetarian Diet During Pregnancy

According to Terry Wilson, nutritionist and owner of Herb Thyme Market, Inc. in Crown Point, Indiana, a vegetarian diet during pregnancy can be a very healthy way to nourish mom and baby.

In the following interview with Terry, she provides a wealth of information for optimizing a vegetarian diet and pregnancy nutrition:

Can a vegetarian diet be a healthy way of eating during pregnancy?
Absolutely!!! Especially if you don’t limit yourself in the variety of food choices and try to choose Organic whenever possible. Also, drink plenty of water and limit your consumption of “junk-food” items! There’s a tremendous amount of reliable statistics available indicating that eating a vegetarian diet can be very healthy—both in fiber and vitamin/mineral content, and naturally lower in fat.

There are several types of vegetarians, ranging from vegans who eat no animal products at all, to those who include dairy and eggs or even fish. Are all vegetarian diets created equal when it comes to pregnancy?
No. Eggs have always been considered the “bench-mark” of assimilability when it comes to protein. Cold water fish is high in Omega-3s (good for the formation of the heart, eyes, and brain). Low fat dairy products are often looked to as sources of calcium and protein. Vegan diets, especially during pregnancy, need a good balance of protein and carbohydrates. This is why it’s especially important that if you choose a vegan diet to eat a large array in both color and sources of foods! It’s also important to take a pre-natal vitamin (this helps to close some of the nutritional gaps).

What foods should a healthy vegetarian pregnancy diet absolutely include?
Walnuts/Hemp seed (Omega-3) Avocado (Omega-9 & protein) A good Pre-natal vitamin; B12 & vegetarian iron when necessary; plenty of fresh fruit & veggies; low-fat dairy products (optional if you’re Vegan); eggs (also optional if you’re Vegan); plenty of water and lets not forget some sunshine!

Vitamin B12 is one nutrient, among others, often brought up in discussing vegetarian diets. What supplements do you recommend, if any, with a vegetarian pregnancy diet?
Look for the Vegan/Vegetarian forms of DHA (these are “marine-algae” sourced) good for the formation of the eyes, heart and brain. Folic Acid is an absolute MUST!!! There several good companies that make Vegan & Vegetarian multiple vitamins, (as well as calcium, iron & folic acid) that can also help to fill in dietary holes. It might be worth checking your levels of B12 & iron; these might need to be addressed through supplementation or injection (especially if you’ve been a Vegan for the last 12 months).

Experts agree that adequate protein is crucial for a healthy pregnancy. What are good vegetarian sources of protein?
Nuts & seeds, beans & legumes, avocados, mushrooms, brown rice & most whole grains, dairy products (optional if you’re a Vegan), and organic eggs (also optional if you’re a Vegan).

Soy is a bit controversial these days. Do you think it has a place in a healthy pregnancy diet? Why or why not?
There are known compounds contained in soy that affect estrogen levels, as well as thyroid hormone levels. If there’s a family history of estrogen dominance (i.e., endometriosis) or thyroid insufficiency, it’s best to avoid the use of soy.

Any final thoughts on a healthy vegetarian pregnancy diet?
Think color! When you prepare your meals, they should be as varied as a painter’s pallet! The current RDI’s are: vegetables 4-5 servings; fruit 3-4 servings; nuts/seeds & beans/legumes 2 servings; dairy 2-3 servings (3 servings are recommended for women who are pregnant); grains 6-11 servings (make sure to use “whole-grains” NOT processed!). If you choose to consume dairy and egg products, choose organic whenever possible! Be sure to take a Pre-Natal vitamin, Folic Acid and some form of DHA (either fish or marine-algae sourced); also test for B12 & iron deficiencies if you’ve been Vegan for the last 12 months. There are Vegan & Vegetarian supplements made especially for those that eat a more “Agrarian” (grain & vegetable based) diet.

Thanks so much, Terry, for all the great info on a vegetarian pregnancy diet!

**Terry Wilson is the Owner/Vice President Owner/Vice President of Herb Thyme Market, Inc., and has 24 years experience in the Health Food Industry.

You can find her at:
Herb Thyme Market, Inc.
710 Merrillville Rd.
Crown Point, IN. 46307-3210
(219) 661-0915
www.herbthymemarket.com

Herb Thyme Market, Inc. opened in 2002. They are a “full-service” health-food store, carrying an array of vegetarian (& Vegan) foods, Gluten-Free, Organic pasture raised meats, bulk, Organic grocery, pet food & skin care items.