Protein (71 grams) Builds new tissue and repairs cells
- Dried beans
- Soy products
- Nuts & nut butters
- Dairy products
Omega-3 Fatty Acid-DHA Develops nerve and visual function
- Eggs from chickens fed a DHA rich diet
- Foods fortified with microalgae-derived DHA
- Vegetarian & Vegan-friendly DHA supplements may be used
Iron (48.6 mg) Promotes tissue growth and increases blood supply
- Fortified cereals and breads; whole-grains
- Dark leafy greens
- Dried fruit
- Prunes and prune juice
Include a source of vitamin C (e.g. bell peppers, tomatoes, citrus fruits) with meals to increase iron absorption. Avoid milk, tea, and coffee with iron-rich foods, which may decrease absorption.
A well-balanced vegetarian diet during pregnancy can give your baby the best possible start. Good nutrition is vital for all women during pregnancy. Eat a variety of foods, rich in nutrients and calories, to meet the needs of mother and baby.
Calorie Needs – Calories need not increase during the first trimester. In the second trimester, a woman needs an extra 340 calories. In the third trimester, she needs an extra 450 calories. Overweight women may need fewer calories, while underweight women may need more. Ideal weight gain varies among women. This depends on weight before becoming pregnant.
Stay Active – Be active everyday. Walking, swimming and yoga are great forms of physical activity during pregnancy.
Stay Hydrated – Fluid needs increase during pregnancy. Drink at least 8 – 12 cups daily. Water is the best choice.