How to Stay Healthy on a Vegetarian Diet while Pregnant?

Pregnant women may have concerns about their diet and nutrition during the gestation period as it directly reflects on the development and well being of the baby inside the womb. The expectant mothers following a vegetarian diet can also get all the nutrients present in non vegetarian food items with a balanced diet plan. Few tips below can help you get a balanced pregnancy diet filled with all essential nutrients:

  • Protein some pregnant women worry that they may not get enough protein in vegetarian diet but vegetables and fruits offer abundant protein. Experts say that drinking milk everyday can fulfill the protein requirement. In addition, you can also have whole grains, beans, lentils, cheese, yogurt etc.
  • Omega 3 fatty acids This essential nutrient is not just present in fishes but also in vegetarian diet like walnuts, green leafy vegetables, kidney beans, orange juice, yogurt, broccoli, cauliflower, soy products, bread etc.
  • Prenatal vitamins Although vegetables have all the necessary nutrients, your diet may not have the required amount of Vitamin B2, B9 or D. This is due to avoiding certain vegetable or food items. To bridge this gap, your doctor will prescribe prenatal supplements.
  • Other nutrients It is crucial to get other essential nutrients like fatty acids, iron, magnesium etc., in your diet. Iron is rich in beans, beetroot, prunes, spinach, apricots, lentils etc.
  • Benefit of vegetarian diet Having a well balanced vegetarian diet will pose a lower risk of diseases like obesity, diabetes, heart problems, high blood pressure etc.


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