Here’s How To Have A Healthy Vegetarian Pregnancy
If you’re pregnant, or trying for a baby, and eat a vegetarian diet, make sure you read this post on how to have a healthy vegetarian pregnancy.
It includes advice on what vegetarians should eat and avoid eating during pregnancy, and where you can source the vitamins and minerals you might be deficient in when you’re expecting a baby and eat a meat-free diet.
What Is A Vegetarian Diet And How Many Vegetarians Are There In The UK?
- Vegetarians eat a diet that excludes meat and meat by-products.
- There are several different types of vegetarian diets that might also exclude all of, or a combination of, fish or shellfish, dairy products and eggs.
- It is estimated that around 6% of the UK population is vegetarian, which is more than 3.1 million people.
- A vegetarian diet is becoming increasingly popular. Almost 500,000 people gave up eating meat in 2020, which is double the figures for 2019.
Is A Vegetarian Diet Safe During Pregnancy?
It is important for all women to eat a healthy diet during pregnancy. Eating a healthy diet during pregnancy can help support your own health and the development and growth of your baby.
It is safe to continue eating a vegetarian diet during pregnancy, as long as your diet contains the right building blocks such as protein, healthy fats, and carbohydrates, from which you should get the vital vitamins and minerals that all women need for a healthy pregnancy to support their baby. For women following a vegetarian diet, these vitamins and minerals will need to be sourced from food other than meat.
You can read more about a healthy diet when you’re expecting a baby and what to eat and avoid eating in our post on pregnancy foods.
What Should Vegetarians Eat During Pregnancy?
Here Are The Vitamins And Minerals You Might Be Deficient In During Pregnancy If You Are A Vegetarian
if you’re a vegetarian, you need to make sure you consume enough iron and vitamin B12 - which are mainly found in meat and fish – as well as vitamin D.
You also need to check you are eating enough protein, calcium, folate, and iodine, as well as the types of and levels of vitamins recommended for all women trying for a baby or who are pregnant. This includes folic acid.
How Do I Get Enough Iron In My Pregnancy Diet If I’m A Vegetarian?
Iron is commonly found in meat and fish, so vegetarians will need to make sure they are getting this from other sources, especially during pregnancy.
Alternative sources of iron for vegetarians are:
- Pulses
- Dark Green Vegetables Such As Spinach And Broccoli
- Wholemeal Bread
- Eggs
- Fortified Breakfast Cereals (With Added Iron)
- Dried Fruit, Such As Apricots
How Do I Get Enough Vitamin B12 In My Pregnancy Diet If I’m A Vegetarian?
Good sources of vitamin B12 for vegetarians are:
- Milk And Cheese
- Eggs
- Fortified Breakfast Cereals
- Fortified Unsweetened Soya Drinks
- Yeast Extract, such As Marmite
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