If you are a vegetarian, or if you would like to eat a vegetarian diet, you can still get all of the needed nutrients for you and your baby. You will need to talk with your health care provider about the right food choices for you.
Types of Vegetarians
There are different types of vegetarians:
Vegetarian: Does not eat meat, fish, or fowl
Lacto-ovo vegetarian: Does not eat dairy, eggs, meat, fish, or fowl
Vegan: Does not eat any dairy or animal products
What Foods Should a Vegetarian Eat?
- Whole Grains: Look for the words “whole grain” when you buy bread, rice, pasta, or oatmeal
- Vegetables: There are many kinds of vegetables. Eat as many as you like!
- Fruits: There are many kinds of fruits. Be sure to eat some each day.
- Legumes: A legume has protein to help your baby grow. They are very good for you to eat. Ask your grocery store where to find these if you do not know.
- Nuts and Seeds: Nuts and seeds are also great for getting protein. But do not buy the kind with too much salt or sugar. Unsalted are best.
- Dairy and Eggs: Low-fat or 2% milk is a good way to go. You may also try soy milk and yogurt. Just be sure to eat small amounts of these foods.
Craig, W. J., & Mangels, A. R. (2009). Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association, 109(7), 1266-1282. doi: 10.1016/j.jada.2009.05.027
Penney, D. S., & Miller, K. G. (2008). Nutritional counseling for vegetarians during pregnancy and lactation. Journal of Midwifery and Women's Health, 53(1), 37-44. doi: 10.1016/j.jmwh.2007.07.003