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Vegetarians and vegans can have a perfectly health pregnancy with a little nutritional planning.

The Nutrients You Need

The challenge is to make sure you get enough of these nutrients:

• protein
• vitamin B12
• vitamin D
• zinc
• omega-3 fatty acids...

Vegetarians and vegans can have a perfectly health pregnancy with a little nutritional planning.

The Nutrients You Need

The challenge is to make sure you get enough of these nutrients:

• protein
• vitamin B12
• vitamin D
• zinc
• omega-3 fatty acids

Like all pregnant women, you'll also need extra folic acid, iron, and calcium to support your baby's cellular growth, and brain and organ development.

If you're a vegan (someone who eats no animal products, including dairy), you need to pay special attention to calcium. Nondairy sources of calcium include tofu, broccoli, fortified orange juice or soy milk, dark leafy greens, and almonds. Prenatal vitamins are important for all pregnant women, but especially for vegans.

What to eat

• Three servings a day of protein, such as Ã?Â?Ã?½ cup of cooked dried beans or peas, Ã?Â?Ã?¼ cup of nuts and seeds, or Ã?Â?Ã?½ cup of tofu
• Four servings of calcium- and vitamin D-rich foods, including 1 cup of fat-free or low-fat milk or calcium and vitamin D-fortified soy milk
• Three servings of fruit and four servings of vegetables — a serving is 1 piece of fresh fruit or 1 cup of uncooked vegetables
• Nine or more servings of whole grains (for example, 1/2 cup of brown rice, Ã?Â?Ã?¾ cup of oatmeal, 1 slice of whole wheat bread)
• One or more servings of vitamin B12-rich food, such as milk, egg yolks, fortified soy milk, and fermented soy foods, like miso and tempeh

Both vegetarians and vegans may want to consider working with a registered dietician to make sure you're eating a balanced diet.

A Note on Soy

Soy is considered to be safe during pregnancy, although eating a lot of soy is generally not recommended because the effects are not clear. Some soy products contain high amounts of a plant estrogen called isoflavone, which can act like a weak form of the hormone estrogen in the body. Some studies have raised questions about the effect of isoflavones in the developing fetus.

The FDA recommends 25 grams of soy protein a day. If your diet is high in soy, talk to your doctor.

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