Pregnancy
THE PREGNANT VEGETARIAN
By Jill Tomlin
If you're a pregnant vegetarian, don't worry: nobody's going to make you trade your humus for a cheeseburger.
In
fact, babies born to vegetarian moms are just as healthy as other
infants, according to experts at the American Dietetic Association.
"Vegetarians do fine during pregnancy," says Elizabeth Ward, M.S., R.D.
"They do just as well as mainstream eaters, as long as they know the
pitfalls."
Ward offers tips for vegetarians who are eating for two in her book,
Pregnancy and Nutrition: Good Health for You and
Your Baby (John Wiley).
For
vegetarians, it can sometimes be difficult to gain enough weight, Ward
says. Doctors usually advise women to put on an extra 25-35 pounds
during pregnancy. To do that, you need to eat an extra 300 calories per
day, experts say. "Weight gain during pregnancy is linked to birth
weight," Ward says. "And birth weight is linked to the baby's health."
One
way to boost calories is to add oil and salad dressing to the dishes
you prepare. Try to eat rich foods like nuts and peanut butter. Eating
small, frequent meals during the day also helps. Vegetarians who
include eggs and milk products in their diet should be fine, Ward says,
but vegans--who rule out all animal products-- may have to work harder
to get enough protein, a key building block for human life.
Vegans
also should take extra calcium, zinc, and vitamin B12 (only found in
foods that come from animals). Since vegan dietary needs are more
complex, Ward suggests at least one session with a nutritionist before
becoming pregnant. In fact, all pregnant women are at a higher risk for
developing anemia as their bodies work to increase the blood supply for
the growing baby. For that reason, Ward says, every pregnant woman
should take an iron supplement.
Folic acid, which prevents birth
defects, is another critical ingredient to add to the mix. Vegetarians
naturally get more folic acid in their diet because they eat more
fruits and vegetables, but the American Dietetic Association says it's
still a good idea to take a supplement with at least 400 micrograms of
folic acid.
To order fact sheets on vegetarian diets in pregnancy, visit the American Dietetic Association's Website.
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About The Author
Topeka, Kansas native Jill Tomlin writes about health issues for Your Baby Today. Her work appears in national publications.
