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    Best Vegetarian Diet During Pregnancy

    A vegan pregnancy can prove to be the healthiest one if you make sure to eat a few nutrients on a daily basis. These nutrients are essential for the development of the baby. Vegetarians and vegans should know accurate information about these basic nutrients.

    Your healthcare provider will guide you about a healthy diet when you go to the clinic first time. Some women work with a registered dietitian to plan their diet chart. Specifically, women who are following a vegan diet should know about essential nutrients that are good for babies.

    You have to depend on fortified foods sometimes. Women take extra supplements with prenatal vitamins. It makes sure that they are getting enough amount of what they required. Before taking any supplement, consult your doctor if you are pregnant.

    Essential Nutrients To Take If You Are Pregnant

    Along with taking a variety of vegetables, whole grains, and fruits, make sure to at food that provide you following nutrients during your pregnancy. It will help you to have a healthy pregnancy.


    The average recommended consumption of protein for a woman is 70grams per day if she is in the second to third trimesters. You may need protein in high or fewer amounts according to your activity level, history of health, and weight. 

    Protein is considered the building of cells present in your body. It makes the growth of your baby important. We all know that amino acids combine to form proteins. Your body cannot make it so you have to consume it from your diet. 

    Some good sources of protein are dairy products, certain legumes like lentils, chickpeas and kidney beans, and eggs. You can also take proteins from tofu, nut butter, nut seeds, soy milk, and tempeh. 


    Iron is essential because it works to support the physical growth of your baby. It also supports your baby’s neurological development. Moreover, it improves the supply of blood in your body. In fact, deficiency of iron is considered a common nutritional deficiency.

    Women get this deficiency during their pregnancy. Prenatal vitamins sometimes fill your needs for iron. But you should eat different iron-rich foods daily. Following are the good sources from which you can consume iron.

    • Dark chocolates
    • Iron-fortified breakfast cereal
    • Dark leafy greens like chard, spinach, and kale
    • Tempeh, soy-based foods, and tofu
    • Legumes and beans


    It supports growth during your pregnancy. You require a steady supply of zinc because you cannot store it. Animal foods are the top sources of zinc. The body does not work efficiently to absorb zinc from plant foods. It makes it tough for vegetarians and vegans to get it from food.

    Concentrate on eating different plant foods that contain zinc in high amounts. Do not forget to check your prenatal vitamin. It should contain a good amount of zinc. Different foods can help you to have a good amount of zinc. 

    Some good sources of zinc are cheese, oatmeal, fortified breakfast cereals, whole grains, beans, soy foods, wheat germ, yogurt, and milk. Consume these foods in enough amount to get the accurate amount of zinc that you required.


    Calcium is very important because it works to build the bones of your baby. In fact, it protects your bones too. What your baby does get in enough amount from the food you take, they will take it directly from bones specifically if it’s your third trimester. 

    It can enhance the risk of osteoporosis. Get enough amount of calcium from your diet. Following are certain calcium-rich foods that will help you to get this mineral in enough amounts.

    • Dried figs
    • Yogurt, cheese, and milk
    • Soy milk
    • Sesame seeds and tahini
    • White beans
    • Green Vegetables
    • Calcium set tofu

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