Eating healthily prior to and during pregnancy is crucial for both your health and your baby's especially since the fetus "does not feed on the food you eat but on the food you have eaten", meaning your baby receives his/her nourishment from your stores rather than your daily intake.

Although vegetarian and vegan moms to be tend to have higher levels of folate and certain minerals due to a diet rich in various fruits, dark leafy vegetables and whole grains, however, a non balanced diet poses a risk on your intake of protein, iron, vitamin B12, calcium and vitamin D which are also very important for your baby's brain and physical development.

Here are some tips on how to ensure a diet rich in all the necessary macro and micronutrients for a healthy pregnancy outcome:

1. Consult your physician about vitamin & mineral supplements:

Vitamin B12 in particular is mainly found in animal products, therefore it is required to consult your physician about Vitamin B12, Vitamin D and Iron supplements as it might be difficult to supply them solely from your diet.

2. Consume a diet rich in:

Iron rich food items:

✔ Beans

✔ Peas

✔ Dark green leafy vegetables

✔ Dried fruit, such as raisins and apricots

✔ Whole grain products

✔ Iron-fortified cereals, breads and pastas

To increase your body’s absorption of iron, add foods high in vitamin C (such as citrus fruits) to your iron-rich meals (e.g: squeeze lemon on spinach).

Calcium Rich Foods:

✔ Dark green leafy vegetables

✔ Dairy products (for lacto vegetarians)

✔ Soy milk, soy yogurt, tofu

✔ Broccoli

✔ Grapefruit

✔ Kiwi

✔ Melons

✔ Oranges

✔ Strawberries

✔ Tangerines

✔ Tomatoes

Protein Sources:

✔ Eggs (for Ovo vegetarians)

✔ Dairy (for lacto vegetarians)

✔ Palnt sources

✔ Soy products

✔ Meat substitutes: legumes, lentils, nuts, seeds

✔ Whole grains

For any inquires and/or diet consultation, please don't hesitate to contact us at Sophia Maternity Center on 01411266 weekdays, or any day on 03076276 :)

Created By
Samia El Joueidi

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