10 Dietary Recommendations for Vegetarians and Vegans

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Dietary Recommendations

  1. You don't need to add extra calories for the first three months; however, during the last six months, you'll need an extra 300 calories per day to help your baby grow.
  2. Eat a variety of foods to get all the nutrients you need, including 60-70 grams of protein per day.
  3. Choose foods that are high in starch and fiber, such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
  4. Eat or drink at least four servings of calcium-rich foods per day to help ensure that you are getting 1200 mg of calcium in your daily diet.
  5. Vitamin D will help your body use calcium. Vegans should receive 10-15 minutes of direct sunlight to the hands, face, or arms three times per week, or take a supplement as prescribed by your health care providers.
  6. Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron in your daily diet.
  7. Choose at least one source of vitamin C every day.
  8. Choose at least one source of folic acid every day.
  9. Choose at least one source of vitamin A every other day.
  10. Choose at least one source of vitamin B12 every day.

A little over 2% of Americans follow vegetarian or vegan diets. Most continue to follow this diet during their pregnancies. Vegetarianism and Veganism are not just diets, but ways of life. With either lifestyle, you can have a healthy pregnancy with proper planning. Take some time to review your diet, and discuss any concerns you might have with your doctor or midwife.

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10 Dietary Recommendations for Vegetarians and Vegans

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10 comments

  1. Chantal says:

    I eat meat, but I am not a fan. I want to go to a meat 2 times a week schedule.

  2. Kelly says:

    I don’t think I could do it I have to have my meats well I don’t eat that much meat anyways unless its white meat.

  3. Melissa says:

    Wfplno diet here. Will not be putting processed food in my body at all. And for people drinking cows milk…are you having a baby or a calf?

  4. LIZ says:

    im so scare of this happen to my baby, very important information to know

  5. Samantha says:

    I really like this article. I am thinking about becoming a vegetarian but am still gathering information on doing so. I don’t eat much meat at all as it is.

  6. wow. seems like alot of work

  7. Elisha says:

    I was a quasi-vegetarian (dairy, eggs, and seafood…with the RARE addition of chicken or steak) before I got pregnant and did quite a bit of juicing. Now that I am pregnant, I have switched my almond milk for cow’s milk and meat has made a bit more of an appearance, but for the most part, I am consuming 75% vegetarian and gaining pretty well (maybe too well)

  8. My diet contains more protein now that I’ve cut out meat altogether.

  9. Timothy says:

    we eat very little red meat

  10. Timothy says:

    We eat a lot of vegies.. but we like our meat also..

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