Vegetarian Eating

A well-balanced vegetarian diet can support a healthy pregnancy provided a wide variety of foods are eaten.

One of the most important considerations in pregnancy is making sure you get enough protein and iron. Protein is needed for growth and iron is needed to help maintain good energy levels.

H I G H P R O T E I N F O O D S

Aim to eat a wide range of high-protein foods, including:

Eggs
Milk, yoghurt, soy milk
Tofu
Oats, rye, barley, wheat
Nuts and seeds
Lentils and beans

H I G H I R O N F O O D S

Examples of high iron foods include:

Green leafy vegetables, broccoli, brussels sprouts, dried peas and beans (ensure these are well cooked)
Raisins, prunes and peanuts

Iron comes in two forms. The iron provided by plant foods, called non-haem iron, is not well used by the body. The following are suggestions for ways you can help your body to increase its use of iron from foods:

Include high vitamin C foods with meals. Vitamin C aids iron absorption. High vitamin C foods include: kiwifruit, citrus fruits (e.g. mandarins and oranges), tomatoes and strawberries.
Avoid drinking tea with meals. Instead, only drink tea between meals.

O T H E R

Choose high-fibre options, such as wholegrain options
Make sure that you are getting enough calcium by including calcium-rich foods including: milk, yoghurt, cheese, enriched almond (or other nut) milk, tofu and nuts
Avoid alcohol
Limit caffeine intake to one coffee per day

Emma Jeffs

Vegetarian Eating