New Quiz: Pregnancy Foods
During pregnancy, so many foods have different rules: Soft cheeses are off-limits. But what about cream cheese? Sushi's out. But can you eat vegetable rolls?
Take our quiz to see if you know which foods are dangerous and which are safe to eat during pregnancy! Read More
Fruit-Filled Chocolate Meringues Printed with permission from the American Institute for Cancer Research See Recipe
Viva La Vegetarian
Get the Right Nutrients -- By Becky Hand, Licensed and Registered Dietician
No meat in your diet. Can this be healthy during pregnancy? It sure can be. If you are a vegetarian and you eat dairy products and eggs, there is no reason why you cannot continue your diet throughout your pregnancy. Even if you are a vegan and exclude all dairy products and eggs from your diet, with careful attention and planning, you can meet most of your nutritional needs as well. Going meatless does not mean going nutrientless. Check out these nutrients of concern and find out what foods supply them.
PROTEIN: As long as calories are sufficient and your diet is varied, vegetarians can easily meet protein requirements. Protein is readily available in dairy products such as milk, cheese and yogurt. It is also in soybean products like soymilk, tofu, tempeh, and miso. Grains, beans, vegetables, nuts, and seeds, and eggs all provide protein as well.
IRON: The best plant-based sources of this blood-enriching mineral are legumes, whole grains, enriched bread and cereals. Dried fruits, such as apricots, prunes, and raisins can also increase iron consumption. To help the body absorb the iron, eat a Vitamin C rich food along with the iron containing food. Vitamin C is found in citrus fruits, melons, tomatoes, green peppers, strawberries, and potatoes. Prepare your food in iron cookware to add additional iron to your diet.
"I've been a vegetarian for almost 20 years now. I was also glad to see an article about it. I want to make sure that I'm giving my baby the best foot forward. I was pleased to be able to find a prenatal with DHA made from a plant source instead of fish. The pills are made out of gelatin which is awful, but it is my baby we are talking about." -- ADUBNELOVE
"I wasn't before but I seem to be having a lot of problems when it comes to meat. I get naseous around ham and liver last night gave me heartburn. So, looking at other options so I don't feel quite as sick all the time." -- BRONZZY6
"i am a new vegetarian and once i found out i was pregnant i was concerned about not giving my baby enough nutrition. talking to my doctor and doing some research on babyfit have given me the confidence that i am getting enough nutrition but more importantly my baby is getting the proper nutrition. even my husband is on board with the new vegetarian diet! great article!! thank you!!" -- ANNESHIV5
Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. She teaches prenatal classes and counsels individuals, helping women eat right and stay fit before, during and after their pregnancies.
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