Vegetarian Pregnancy

Now that you are pregnant you may wonder at times if your vegetarian lifestyle will impact negatively on your unborn child. You may also have had to deal with comments that babies can't grow without a good piece of meat. First you need to understand what a healthy, well-balanced vegetarian diet should be like and for that you need to look at those nutrients you could be missing out on. By not eating meat and fish you are cutting out two main sources of protein and some fat, B vitamins and minerals such as iron, phosphorus, zinc and potassium. Fish is rich in vitamins A, D and E, and essential fatty acids. And if you are a total vegetarian then by eliminating dairy from your diet you are cutting out calcium, vitamins B2, B12 and D.

The good news is all these nutrients can be found in vegetarian foods but you will need to eat a wide variety of foods and plan properly so you have an adequate supply on a daily basis. The other positive bit of information is just because you follow a no-meat diet doesn't mean you are more prone to discomforts like morning sickness, anemia or constipation; carnivores are equally vulnerable to these symptoms.

Your first trimester

This is the time your baby is going to develop rapidly so pay particular attention to protein, iron, calcium, vitamin D and folic acid. Drink lots of water since you are going to feel thirstier than normal; switch from coffee and tea to herbal or fruit teas.

Your second trimester

You will need more calcium and vitamin D in the last two trimesters for baby's bone development. If you are lactose intolerant or cannot tolerate milk for some reason, work on an alternative. Snack healthily on nuts, dried and fresh fruits since you may start to feel the need for snacking between meals. If you feel a lot hungrier, eat according to your appetite and don't forget the fluids; it is easy to mistake thirst for hunger.

Your third trimester

Choose nutrient dense meals to make up the extra calories you will need now. If you don't eat right and your fat stores are low, your baby may have a lower birth weight. It is a good idea to increase your iron intake. Eat some vitamin C-rich foods to aid in the iron absorption. Being a vegan means you have to be careful where your protein, calcium and vitamin B12 are concerned because these nutrients remain important in the final trimester.

Know your Vitamins

Vitamins	Function	Sources
There are 13 essential vitamins required for a variety of functions. They are divided into 2 groups: fat soluble (A, D, E, K) and water soluble (C, B-complex). Water soluble cannot be stored in the body so needs to be eaten daily.
Vitamin A	Antioxidant and protective properties which help to prevent damage to cells, especially the cells of your developing baby. Also essential for growth, healthy skin and hair. For healthy vision and teeth.	Betacarotene is found in plant foods; dark green vegetables and orange fleshed fruits and vegetables such s spinach, watercress, peppers, carrots, apricots
B vitamins (B1, B2, B3, folic acid, B5, B6 biotin and B12)	Metabolize food and convert to energy; assist in the production of red blood cells and creating and maintaining a healthy nervous system	With the exception of B12, the sources for the rest of the B-group include green leafy vegetables, asparagus, peas, nuts and seeds, avocados, mushrooms, peppers, tomatoes, potatoes, and beans. Fruits include dried fruit, passion fruit, melons, oranges and bananas. Diet alone for folic is not advisable; take a supplement. B12 is found only in animal sources and hence you will have to depend on supplements.
Vitamin C	Required for the production of collagen - necessary for bone structure, cartilage, muscle and blood vessels. Helps turn food into energy, strengthens the immunity system and aids in iron absorption from plant sources so particularly important for vegans.	Vegetable sources include cabbage, peppers, watercress, potatoes and peas. Fruits include oranges, strawberries, kiwi, grapefruit, blackcurrants and mangoes
Vitamin K	Helps with blood clotting and maintaining strong bones	Green leafy vegetables
Vitamin D	Helps in the absorption of calcium	Dairy products especially milk, butter and sunlight. Fortified bread and cereals
Vitamin E	Brewers yeast, Green leafy vegetables, soy beans, baked potatoes, meat, whole grain cereal, bananas, wheat-germ, mushrooms	Nuts and seeds (sunflower, pumpkin and sesame); tofu

Know your Minerals

Minerals	Function	Sources
Minerals are important for almost every body process
Calcium	Crucial for the formation of bones, skin and teeth in fetus especially in the later stages of pregnancy; helps in proper heart functioning and blood clotting	Dairy products, green leafy vegetables, broccoli, kale, watercress, parsley. Dried fruits especially figs. Avoid caffeine and alcohol as it inhibits calcium absorption.
Iron - two sources namely hem iron from animal protein and non-hem from plant sources	Formation of blood and for carriage of oxygen in the blood; prevents anemia in the later stages of pregnancy	Dark green leafy vegetables - raw spinach, watercress, parsley. Dried fruits particularly prunes, dates and apricot are good sources of non-hem iron. Iron absorption increases dramatically if consumed with foods rich in vitamin C.
Magnesium	Vital for the release of energy, formation of strong bones, teeth and muscles and regulating body temperature. It aids in the absorption of other key nutrients, especially calcium and vitamin C	Dried fruits especially figs, apricots and raisins are good sources; green leafy vegetables such as spinach, peas, sweetcorn are also good sources
Zinc	Cell replication; important in the early stages of pregnancy	Seeds, nuts and wholegrain.

Other key Nutrients

Protein

is needed in cells to help the body build and repair muscles, tissues, hair and organs. It is also required for the maintenance of an effective immune and hormonal system. Protein not only helps the developing baby but also is useful to the growth of protein rich tissues in particular, the uterus and placenta. Protein comprises of building blocks called amino acids; there are 25 of them of which 8 cannot be produced by our bodies. These are called essential amino acids and are derived from foods such as eggs and dairy products. Vegetarian sources are pulses, grains, beans, peas, nuts and seeds; though they do not contain all the essential amino acids but if eaten in combination every day, they can meet the daily requirement. Nevertheless it makes sense to add a supplement.

Carbohydrates

are divided into two categories: simple (sugars) and complex (starches and fibers). They provide fuel to the body. All carbs contain sugar which the body converts into energy. The simple form found in sweets, honey, white sugar and fizzy drinks is converted into energy and quickly absorbed into the blood. A rush of energy is felt but only temporarily; often you feel hungry again. Complex unrefined carbs from wholegrain bread, brown rice and potatoes and pulses goes through an extra step where it is broken down into sugar and released slowly into the system; you feel the energy release steadily and hence it is longer lasting. During the final trimester most of the extra calories should come from complex carbs.

Fats

provide you with energy and allow for the utility of fat-soluble vitamins such as A, D, E, and K. Essential fatty acids are necessary for a healthy metabolism, the brain and nervous system, immune system, cardiovascular system and skin. There are two kinds of fat: saturated and unsaturated. Saturated are found in butter, hard cheese and palm oil; it should be consumed in moderation. Instead of butter or margarine, use olive oil in your cooking. Unsaturated fats are of 3 types: monounsaturates, polyunsaturates and trans-fatty acids. Of the three, you should limit trans-fatty acids; polyunsaturated fats include omega 3 and omega 6 fatty acids and are important for vegetarians and vital for your baby's brain development. Omega 3 can be found in flax or linseeds, soy oil while omega 6 can be found in olive oil, nuts and seeds, avocados.

An Afterthought

Yogurt

is rich in enzymes that help keep the gut healthy; the friendly bacteria boost the immune system. Yogurt also aids in the digestion of milk proteins. In comparison to other dairy products yogurt is less dense and therefore not as taxing on the digestive system. It also helps relieve constipation. It is best to eat it plain and avoid flavored yogurts if you can as they tend to be higher in sugar and artificial additives.

Soy

is a naturally healthy plant protein source that comes from the pulse family. Soybeans are very high in protein and though of plant origin, they contain all the essential amino acids. Soy is much higher in protein content (similar to meat) when compared to other pulses. Examples of soy products are tofu, soy milk, soy yogurt, tempeh and soy margarine.

Fiber

is found in fruits and vegetables; it is not composed of nutrients but is essential for healthy digestion and bowel movements, more so during pregnancy when the tendency for constipation rises.

Pasteurized cheese

is preferred over other varieties during pregnancy as there is no risk of exposure to harmful bacteria. Examples are hard vegetarian cheeses such as cheddar and parmesan. The softer variety that does not have any mould or rind is also ok such as cottage cheese, mozzarella and cream cheese. Read the label if you are finicky. Vegetable rennet will be clearly stated and may even be called rennin to help distinguish it from the animal enzyme which is called rennet.

Fluids

should be increased to meet the ever thirsty you. Drink at least 2 liters of water, diluted fresh fruit juices, milk (soy or cow). Limit caffeine and alcohol to zero if you can manage that. Don't start to avoid liquids just because you have edema or swellings.