When you’re pregnant, you are maintaining a healthy diet for two so it’s important that you give your body all the nutrients it needs. This can be hard enough as it is, but for vegetarian mothers it can be even harder to ensure you’re getting everything you need – Vitamin D, Iron and B12 are amongst the hardest to include in your diet, as these are usually found in meat and fish.
A great source of iron for vegetarians is eggs, as well as pulses, dried fruit and dark, leafy green vegetables. There are also cereals which are often fortified with vitamins and iron, and wholemeal bread which make a great source of iron and fibre. Vitamin B12 can be found in milk, cheese and eggs, as well as fortified soya milk and Marmite. When it comes to Vitamin D, however, speak to your GP about taking a Vitamin D supplement to ensure you, and your baby, are getting enough for a healthy pregnancy. No matter of their dietary choices, all pregnant women should avoid mould-ripened soft cheese and blue cheeses, as they contain listeria which can lead to serious illnesses in new-borns, stillbirth and miscarriage. This is also found in vegetarian pates as well.
Once your baby is born, it is important to maintain a balanced diet to ensure safe and healthy breastfeeding. You should continue to take Vitamin D supplements throughout this period, as well as making sure that you get all of the necessary vitamins and minerals that you and your baby need. It is advised that you breastfeed until your baby is six months old, so ensure you maintain a balanced diet throughout this time so that your child gets all the nutrients it needs. If you’re unsure which vitamins you should be getting, speak to your GP who can point you in the right direction.
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