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Vegetarian Diets > Vegetarian Diet During Pregnancy and Lactation

Pregnancy is a time of increased nutritional needs, both to support the rapidly growing fetus and to allow for the changes occurring in the pregnant woman's body. Throughout pregnancy, recommended intakes of many vitamins and minerals are higher than those recommended prior to pregnancy. How can you meet these increased needs by following a vegan diet?

Many pregnant vegetarians — especially vegetarians, who don't eat any animal products or very less of them, including dairy — worry that they're not getting enough protein. In fact, you can get the 71 grams of protein you need each day during pregnancy by having three cups of milk or soy milk, one cup of tofu, four cups of brown rice, and a cup of yogurt. Some other nutrients are harder to come by, though. For example, if you're not eating meat or fish, you most likely won't be able to get the vitamin B12, zinc, and iron you need.

That's why it's particularly important for vegetarians and vegans to take a prenatal vitamin-and-mineral supplement. Ask your pregnancy-care provider to help you choose one that's right for you.

Zinc is a mineral which is necessary for growth and development. Good sources of zinc include grains and nuts. Folic acid is another nutrient whose requirement appears to be substantially increased in pregnancy. Dark leafy greens are the richest source of folic acid for vegans. Other good sources include whole grains, nuts, legumes and oranges.

If you're worried about protein and calcium, you might also consider reviewing your diet with a nutritionist, who can point out where you're falling short and help you come up with a healthy eating plan.

Get four daily servings of foods rich in calcium and vitamin D, including milk or calcium- and vitamin D-fortified soy milk.

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