Ask the Diva: Do Pregnant Vegetarians Get Enough Nutrients?
If you’re a vegetarian and become pregnant, should you change your diet to get more protein, iron, and Vitamin B? Nutrition Diva answers a reader’s question
Monica Reinagel, MS, LD/N, CNS
Q. I am a long time vegetarian, but now that I am pregnant and will be breastfeeding soon, my husband is worried that I don’t get enough protein, iron, and B vitamins in my diet. Do you have any suggestions about exactly how much of these I should be getting and suggestions on further reading/research material to help me create the healthiest diet possible?
Answer. Congratulations on your good news!
Tell Dadd
y-to-Be to take a deep breath and relax. I’m assuming that you’re not a vegan (or you would have said so), in which case there is little to worry about. Dairy products and eggs are both good sources of protein, iron, and B-12 (which is the only B vitamin that would be a potential concern for vegetarians).
Even if you eat no animal products whatsoever, as long as you’re getting enough calories to maintain a healthy weight, you’re getting enough protein. Vegetarian Research Group is a great resource for vegans and vegetarians, including parents and future parents, with sound advice on all aspects of vegetarian and vegan nutrition. Â
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About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.Â