10 Things to Know About a Vegetarian Pregnancy
If you’re vegetarian and you’re trying to conceive, or you’re already pregnant, you might be feeling worried about nutrition. Maybe you feel some anxiety when you hear recommendations to eat fish, or to get extra protein. Maybe you’ve had a blood test result showing that you’re low in iron, or you’re feeling extra tired. These are all great reasons to book in with a dietitian who specializes in pregnancy (like me!). This post is just an introduction—always follow the guidance of your doctor and notice what’s going on in your body.
That said, here are my top ten things you should know about a healthy pregnancy without meat!
It’s totally doable and can be completely safe and healthy for most people. You might see content online, or even hear from a healthcare provider, that you need to eat meat to support a healthy pregnancy and birth. For most people, this isn’t true, and you can absolutely stay or go vegetarian while you’re pregnant.
There can be benefits to a healthy vegetarian pregnancy, including lower risks of gestational diabetes and high blood pressure.
Your relationship with food is really important. While there are tons of fantastic reasons to avoid meat, including animal welfare, the environment, and your physical health, some people with eating disorders may use plant-based diets to hide general restriction. If you’ve struggled in the past, or are struggling now, with your relationship with food or your body, it’s really important that you see a mental health provider or a dietitian who specializes in eating disorders.
Seeing a dietitian during pregnancy helps. Recent research found that when dietitians gave pregnant people nutrition counselling, the risk of preterm birth and low birthweight babies went down. In other words, seeing a dietitian can help you to have a baby who is at a healthy weight and on time.
Vegetarian protein doesn’t need to be complicated, but it’s essential. Getting plant protein at each meal will help you to grow a healthy baby, but also to get a lot of the micronutrients you need. Iron, zinc, and B vitamins all play crucial roles in your health and your baby’s health, and most of them are found in vegetarian protein foods like tofu, lentils, beans, nuts, seeds, milk, and eggs.
If you don’t eat fish, taking a vegetarian omega-3 supplement made from algae will help you get the same benefits. I believe this supplement is worth your money while you’re pregnant. For example, studies show a significantly lower risk of pre-term birth with omega-3 supplementation, and fewer neonatal care admissions.
Both meat aversions and meat cravings can happen in pregnancy, and there are lots of ways of dealing with this depending on your personal values and what’s realistic in your life.
Nutrition after giving birth is also so important, and in my opinion doesn’t get enough attention. If you’re breastfeeding, your nutritional needs will be very high, but even if you’re not, nutrition plays such a big role in recovering from childbirth. Research has also found connections between specific nutrients and postpartum depression. I know first-hand how awful postpartum depression can be, so it’s absolutely worth looking at diet and supplements to prevent it from developing, or at least to manage it so you have the energy you need to care for your baby.
You’ll be less likely to get food poisoning on a vegetarian diet, because the most common culprits are meat and seafood. But there are still foods that are higher risk, including raw bean sprouts, unpasteurized juices, and farm-fresh eggs.
You’re not alone. If you’re feeling stress about getting adequate nutrition on a vegetarian diet while you’re trying to conceive, pregnant, or after giving birth, I’m here to help! You can book an appointment with me for one-on-one assessment and counselling, or you can take my Healthy Vegetarian Pregnancy course!
