There are many benefits of plant-based eating. But is it safe to exclude meat when youve got a whole-grain bun in the oven? Registered dietitian Julia Zumpano, RD, shares her tips for being a pro at pregnancy while still being pro-plants.

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Vegetarian diets are nutritional powerhouses because they are:

The tricky part of eating vegetarian while youre pregnant, explains Zumpano, is that your protein needs increase during those months.

Zumpano says the average pregnant woman needs 71 to 75 grams of protein a day during pregnancy. That number can be even higher due to a number of factors, including if youre carrying multiples. If you want to eat vegetarian during pregnancy, its best to see a dietitian for a personal assessment to know your specific protein needs.

Its definitely doable to eat vegetarian while pregnant I did it myself but you need to plan your meals around protein to ensure youre getting enough, which may also include protein supplements.

A vegetarian diet typically cuts out meat, but there is a lot of grey. Some vegetarian diets include eggs and dairy. A vegan diet has no meat, dairy or eggs. A pescatarian diet is plant-based but includes fish. Is one type better during pregnancy?

If someone is open to less restrictive eating during pregnancy, I try to guide them that way because it can be easier to fill the nutritional requirements, says Zumpano. For example, if someone is vegan but open to dairy during pregnancy, I would encourage that shift so they can get their protein and calcium needs met by food sources.

If youre set on a vegan pregnancy or dont want to adjust your eating habits, youre still good. Youll just need to use a supplement or a vegetarian product like tofu to meet the nutritional needs of you and your baby.

All pregnant women, whether or not they eat meat, need to take a quality prenatal vitamin. If the vitamin doesnt contain enough calcium or folate, you may need additional supplementation.

A high-variety diet can help you meet your nutritional requirements in pregnancy:

There are also some foods you should avoid:

If you want to ensure complete nutrition during a vegetarian pregnancy, its best to plan ahead. Zumpano recommends making a list of the fruits, veggies, proteins and grains youre willing to eat and then planning your meals around them.

Probably the hardest time to successfully eat vegetarian is during the first three months of pregnancy, says Zumpano. If you have morning sickness or nausea, food may not taste good. Or you dont feel like eating for fear it will all come back up. It can be almost impossible to eat a complete diet in this situation.

To avoid having soda crackers as your primary food source, Zumpano recommends:

Youll likely find it easier to meet all your nutritional needs in trimesters two and three (when you dont feel like retching all day). But you can use these tips at all points in your pregnancy to ensure your baby gets the best nutrition for a healthy start in life

These recipes can help you get started in developing a nutritionally complete eating plan:

Originally posted here:
Can You Safely Have a Vegetarian Pregnancy? Health Essentials from Cleveland Clinic - Health Essentials from Cleveland Clinic

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