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How to Eat Healthy During Pregnancy: Vegetarian Meals

Here's how you can make healthy vegetarian meals while pregnant.

Tue, 23 Jul 2013|

If you're pregnant and a vegetarian, no worries. Here are five tips to help you plan ahead and meet your daily needs for protein and other key nutrients. Pick your protein. This nutrient is essential for your baby's organ and tissue growth. Choose small portions of beans, nuts, nut butters, quinoa, tofu, or soy milk at most meals. Milk yogurt and eggs are also high-quality protein options for vegetarians who eat dairy. Build up your iron. This mineral carries oxygen in the blood. Choose plant proteins like beans, tofu and soy milk. Other sources include fortified cereals and instant oats, potatoes, and whole wheat bread. Boost iron absorption by pairing them with foods rich in vitamin C including oranges and sweet peppers. Be aware of B12. This vitamin helps your baby's developing brain and nervous system. Sources include breakfast cereals, soy milk, and veggie burgers. And milk products and eggs also provide vitamin B12. Zero in on zinc. It supports a healthy immune system, and sources include beans, zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Be sure to discuss the supplement with your doctor if you exclude dairy product and fish. And to create a customized pregnancy diet, find a registered dietitian at eatright.org. For more on pregnancy nutrition, check out parents.com.