Optimal Vegetarian Diet during Pregnancy

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Not everyone loves non-vegetarian diet, if you are completely vegetarian, then you need to know which type of diet is essential for you during pregnancy period. To know everything related to the pregnancy diet, you must read the given topic. Since we are going to tell you which type of vegetarian diet is beneficial for you.

If you are pregnant, then you need to take care of your diet. Since, in the period of life, you have to eat for two instead of one. You also need to take care of your unborn baby too, so that he can lead a healthy life. You can also get help from a lady doctor about pregnancy diet.

Along with diet, you also need to visit gynae for a routine checkup, so that you can get proper knowledge about the growth of your baby.

Does a Vegetarian Diet include beneficial nutrients?

Sure, all the vital nutrients you need during pregnancy can be obtained at optimum levels from vegetarian food. To get the proper nutrients from your diet, you need to add certain types of food in your diet. Along with foods, you can also go with certain supplements, which are valuable for a healthy pregnancy.

You need to go with certain below-mentioned foods include-:

  • A plateful of fruits
  • Legumes
  • Non-dairy milk.

Essential nutrients that you need to consume during pregnancy period.


Taking enough protein is too important for your body because these are helpful in building the new cells in the body. And maintain the hormone levels for a healthy baby. The protein-rich foods include-:

  • Tofu and Miso
  • Chickpeas, split or green peas
  • Oatmeal
  • Quinoa
  • Walnuts, pistachios, cashews, almonds, pine nuts, Brazil nuts, and nut butter
  • Buckwheat, bulgar, whole-wheat couscous
  • Whole-wheat pasta
  • Kidney, navy, black and pinto beans
  • Soy milk
  • Whole-grain cereals and bread


Calcium is too beneficial for the better functioning of the nervous system and building bones, and heart as well. You may not be aware of it, this is also useful for the building of the bones of the fetus.

Vegetarian Resources

  • Calcium-fortified citrus juices
  • Green leafy vegetables
  • Milk, Yogurt, cheese
  • Tofu
  • Soy milk


In pregnancy, you need to get enough iron, which is useful for the formation of the red blood cells, which are useful for oxygen transportation. In addition to this, deficiency of iron leads you to anemia and low birth weight too.

Certain iron-rich vegetarian foods during pregnancy:

  • Oat Bran
  • Beans
  • Barley
  • Soy products
  • Edamame
  • Quinoa

Vitamin B12

In the first trimester of the pregnancy period, you need to take enough vitamin B12 for the proper formation of the brain as well as blood. If you do not take vitamin B12, then you will surely experience preterm labor and neural tube defects. No doubt, vitamin B12 is usually found in non-vegetarian foods, but if you are completely vegetarian, then you can simply go with folic acid and soy products too.

Vitamin D

Vitamin D is usually found in sunlight, but there are certain foods that can give you enough vitamin D including milk.

You also consume Zinc, Iodine, and omega-3 fatty acids for a healthy pregnancy. So, you need to take enough nutrients for you and your baby too.