Vegetarian and vegan pregnancy

4 min read

A vegetarian or vegan diet can work well in pregnancy with some planning. The nutrients to watch are vitamin B12, iron, zinc, calcium, iodine, omega-3 (DHA), vitamin D, choline and protein.

Vitamin B12 is found reliably only in animal foods and fortified foods, so vegans need a supplement or fortified foods, and vegetarians should check their intake. Pair iron-rich plant foods such as lentils, beans, tofu and spinach with vitamin C, and leave a gap between iron-rich meals and tea or coffee.

Calcium can come from fortified plant milks, tofu set with calcium and kale. Iodine comes from iodized salt or a supplement, as seaweed is unreliable and can be too high. DHA can come from an algae-based supplement, and walnuts, flax and chia add plant omega-3.

Tell your midwife or doctor about your diet early, and ask about a dietitian visit. Set your diet in Bumplet and the daily ideas will leave out animal foods.