No Meat, No Problem

Health Tips for Veggie Moms-to-Be By Jacqueline Bodnar

"I always said that if I got pregnant I would do whatever is healthiest for my baby, and if that meant eating meat or dairy I would really consider it," says Melissa Palma, of Ann Arbor, Mich. Palma had been a vegetarian for more than 10 years before getting pregnant.

Like many women, upon learning she was pregnant Palma immediately began researching whether a vegetarian diet would be safe during pregnancy. Part of preparing for the important job of becoming a mother includes wanting to do what you can to make sure you give your baby the best and healthiest start possible. Pregnant women are filled with questions about the nutritional requirements of protein, vitamin B-12, calcium and iron. Some vegetarian women also wonder why they crave meat during their pregnancy and whether they should give in to those cravings.

Prenatal Nutrients
"It can be a very healthy option for Mom and Baby to be following a vegetarian diet throughout pregnancy," says Kathleen Putnam, a nutritionist and registered dietitian with Seattle, Wash.-based NutritionWorks Nutrition Consulting. The mother of a healthy 1-year-old, Putnam has experienced vegetarian pregnancy firsthand.

Putnam recommends that a daily vegetarian meal plan during pregnancy include three to four servings of beans or soy products, two to four servings of dairy or dairy substitutes, at least six servings of whole grains and four or more servings each of fruits and vegetables.

In all pregnancies it's important to take a prenatal multivitamin and mineral supplement to make sure that micronutrient needs are met each day. During pregnancy there is an increased need for nutrients such as iron, protein, calcium, folic acid and zinc. During the first trimester an additional 100 calories per day is adequate to support appropriate weight gain. After the first trimester approximately 300 additional calories per day are recommended.

Those extra calories per day need to be in the form of nutrient-rich foods and not processed high-sugar and high-fat foods. The vegetarian diet needs to be filled with nutritious whole foods that include adequate amounts of protein, iron, fiber, calcium and water.

Getting enough protein during pregnancy is often a concern that vegetarian women have. The recommendation is to increase protein consumption at least 10 grams per day above the recommended daily allowance of 60 grams per day. Good vegetarian sources of protein include eating a variety of beans, hummus, soy burgers, tofu products and tempeh.

When it comes to choosing fruits and vegetables, it's a good idea to eat the produce that is in season to promote eating a variety over time. During pregnancy iron requirements increase to 30 milligrams per day. Eating dark, leafy green vegetables each day, such as spinach, kale, broccoli, chard and bok choy, will provide iron. Nuts, seeds and some cereals are also good sources of iron. To help the body absorb iron, include citrus fruits when eating iron-rich foods and avoid caffeine, which will inhibit iron absorption.

Calcium requirements can be met through eating fortified soy products, dairy and spinach. Omega-3 fatty acids are also important for optimal brain and visual development. Vegetarian sources of omega-3 fatty acids include flaxseeds, canola oil and micro-algae supplements. Vitamin D can be found in fortified cereals and can also be obtained by getting 20 minutes of sunlight a few days per week.

For lacto-ovo vegetarians (those who include dairy and eggs in their diets), there shouldn't be any problem obtaining vitamin B-12. For those following a vegan diet (eliminating all animal products), extra precaution should be taken to meet requirements. Some meat alternatives, soy milks and cereals are fortified with the vitamin.

Calming Cravings
Pregnant women commonly get food aversions and cravings, and there are no clear cut answers as to why this happens. There are many vegetarian women who find that they crave meat during their pregnancy. This often comes as a surprise for women who have been vegetarians for a while. Some professionals suggest that your body may be craving something it is missing. In the case of a vegetarian craving meat, it is possible that your body is in need of more iron.

Being vegetarian and craving something you have shunned can make you feel a bit bewildered. Some women choose to try to ignore the cravings or find a substitute for the meat item. Other women temporarily give in to the cravings and resume their normal eating patterns after giving birth. You should choose whichever option will make you feel the most comfortable and speak to your doctor about any concerns you may have.

"I was very confident about my eating habits and my ability to get proper nutrition through a wide variety of food choices," says Angie Williams of Huntington Beach, Calif. Once Williams learned she was pregnant she increased her intake of dairy products for protein, tried eating chicken once and went on to crave sausage. "I think it was the smell that triggered the craving and not the actual meat product itself," says Williams. She ate sausage because it was the only thing that didn't leave her with a nauseous feeling. Once she entered the second trimester she gained back her appetite and her sausage cravings subsided.

Palma, a vegan at the time of her pregnancy, never craved meat, but she did crave eggs at one point. She satisfied that craving by making tofu scrambles and eggless tofu sandwiches. Along with taking prenatal vitamins she spent a month tracking her nutrition to ensure she was getting an adequate supply of protein.

"The important thing to do is honor your cravings and aversions as much as you can and would like while paying close attention to adequate and balanced nutrition," says Putnam.

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• Talk about it!