Eating for Pregnancy
Vegetarian Eating
For a healthy pregnancy, you will need extra amounts of iron, calcium, and vitamin B12. It takes careful planning if you eat vegetarian. Talk with your health care provider or a registered dietitian at Dietitian Services at HealthLink BC at 8‑1‑1 about vegetarian eating and the need for supplements.
Iron
More iron is needed in pregnancy. A daily prenatal supplement with iron is usually recommended. Choose iron‑rich foods everyday. Vitamin C helps with iron absorption. Non meat sources of iron include grains, vegetables, fruits, nuts and seeds. These are not as well absorbed by the body. Combine iron‑rich foods with vitamin C‑rich foods, such as berries, citrus fruits, peppers, broccoli, or tomatoes to help your body absorb iron better.
For more information, see the HealthLink BC file Iron and Your Health.
Calcium
Milk products are a good source of calcium. If you do not eat or drink dairy products, increase these calcium‑rich foods in your diet:
- enriched soy or rice beverages
- enriched orange juice
To learn about other non‑dairy sources of calcium, see the HealthLink BC file Food Sources of Calcium and Vitamin D. The calcium in non‑dairy sources is less easily absorbed than the calcium in milk.
Vitamin B12
Vitamin B12 is found in milk and eggs. Your developing baby needs vitamin B12 for brain and nervous system development. If you do not eat milk and eggs, you should have your vitamin B12 level checked by your health care provider. Make sure you take a supplement that has vitamin B12 – about three micrograms per day. Some nutritional yeast contains vitamin B12, but during pregnancy and breastfeeding it is best to make sure you get enough by taking a supplement.
Soy
When taken in amounts commonly found in foods (like tofu and soy beverages), it is probably safe to include as part of a balanced diet during pregnancy. Large amounts of soy foods and soy supplements, such as soy protein or isoflavone supplements, are not recommended during pregnancy. This is because a high intake of isoflavones causes estrogen‑like effects, and could be harmful for fetal development.
