Prenatal and Infant Nutrition: Eating for Two - The Vegetarian Way

When I found out I was pregnant I worried about my healthy eating habits, or lack thereof. I am a vegetarian, but not one who accurately balances proteins or follows a strict diet plan. Here's what the doctor recommended I do, and how I ate.

The doctor gave me the OK to continue my vegetarian ways, but explained to me the need for certain vitamins and minerals, hence the prenatal vitamins, fiber (oh, the dreaded hemorrhoids!), and overall healthy eating for the well being of my unborn child. I followed his advice and began eating better, less ice cream, more beans, less ice cream, more bran, less ice cream…!

Approximately 300 extra calories a day is what you need now that you are eating for two, a little less during the first trimester, a little more during the third. Of course there are exceptions to this rule, such as carrying twins, teen pregnancies or starting your pregnancy at the low or high end of the height/weight guidelines -- seek the advice of you doctor.

You need to try to get these calories in the healthiest way possible. Don't go to Dairy Queen every afternoon at 3:30 for a Peanut Buster Parfait -- go once a week! Don't deny yourself the cravings you may have, but limit them if they are a high-calorie, high-fat food.

An overall, well-balanced eating plan must include grains and legumes, fruits and vegetables, high protein and calcium. You want to eat low fat as well, but not fat free --approximately 30% of your calories should come from your fat intake. Fat is essential to the growth of your baby so do not cut it out of your diet.

Grains provide energy and fiber

• Wheat bread
  
• Cereal
  
• Brown rice

Legumes provide proteins and essential oils

• Black beans
  
• Lentils
  
• Kidney beans

Fruits provide vitamins and minerals

• Apples, red and green (fiber)
  
• Kiwifruit (Vitamin C)
  
• Bananas (fiber, Vitamin C, potassium)

Vegetables provide vitamins and minerals

• Spinach (calcium, Vitamin A, fiber)
  
• Carrots (beta carotene, Vitamin A)
  
• Sweet potatoes (Vitamin C, beta carotene)

Protein -- pregnant women need approximately 60 grams per day

• Tofu and other soy products
  
• Cheese
  
• Milk

Zinc is necessary for baby's growth and development

• Raisin Bran, Special K
  
• Almonds
  
• Wheat germ

Calcium helps bones and teeth develop properly -- eat four or more servings per day to get proper intake

• Cheese milk, yogurt
  
• Fortified orange juice

Iron is needed to help with the formation of your baby's blood as well as sustain your increase in blood volume

• Cream of Wheat
  
• Prune juice (may also keep hemorrhoids at bay!)

Folic acid (vitamin B9) -- low intake during pregnancy can lead to low birth weight and neural tube defects

• Kidney, pinto, black beans
  
• Asparagus
  
• Sunflower seeds

Fats -- look for unsaturated fats, remember to eat in moderation

• Avocados
  
• Walnuts, pecans

You must eat a well-balanced diet now that you are eating for two. Try a wide variety of foods to ensure that you are getting all the nutrients that you and your unborn child need. Make sure you are taking your prenatal vitamin as prescribed by your doctor.

Remember, a healthy child begins in the womb!