X
theAsianparent Logo
theAsianparent Logo
Product GuideSign in
  • Pregnancy
    • Due date calculator
    • I'm pregnant
    • Trying To Conceive
    • Labour
    • After birth
    • Baby loss
  • Parenting
    • Parenting & Play by Friso
    • Parent's Guide
    • Relationship & Sex
  • Ages & Stages
    • Baby
    • Toddler
    • Pre-schooler
    • Kids
    • Pre-teen & Teen
  • Feeding & Nutrition
    • Diseases-Injuries
    • Breastfeeding & Formula
    • Meal Planner
    • Health
    • Allergies & Conditions
    • Vaccinations
  • Education
    • Pre-School
    • Primary School
    • Secondary School
    • Primary School Directory
  • Lifestyle
    • Money
    • Travel & Leisure
    • Fashion
    • Home
    • Fitness
    • Contests & promotions
  • News
    • International
    • Health
    • Celebrity
    • Singapore
  • Money Parenting
    • Tips for Parents
    • Tips for Toddlers
    • Tips for Older Kids
    • The 5 Personas
  • TAP Recommends
  • Shopping
  • Press Releases
  • Project Sidekicks
  • Community
  • Advertise With Us
  • Contact Us
  • Become A Contributor
  • VIP

Eating Vegetarian and Vegan During Pregnancy

2 min read
Eating Vegetarian and Vegan During PregnancyEating Vegetarian and Vegan During Pregnancy

With a little planning, vegetarians can have an equally healthy pregnancy as a non-vegetarian.

market vegetables

Protein: During pregnancy, your body requires a little bit more protein. Most vegetarian diets are protein rich, so this should not be a huge concern. Protein rich food include legumes, (like green peas, soybeans, chickpeas, black, navy, kidney and pinto beans, as well as peanuts), Whole grains (brown rice, whole-grain cereals, barley, quinoa, couscous, whole-grain breads) and Soy (soybean, tempeh, tofu). However, vegetarians must take extra care to ensure adequate iron and calcium in their diets.

Iron: Vegetable sources of iron (beans, soy products, barley, pumpkin seeds, dried fruits, spinach, seaweed) are not as well absorbed by the body as iron found in meat. Consider taking an iron supplement and iron fortified cereals to avoid this problem. When eating iron rich food, do pair it up with a glass or orange juice or any other drink rich in Vitamin C, as it assists in digesting iron.

Calcium: Try to have at least 3 servings per day. Good sources of calcium include milk, cheese and yoghurt. If you're not a member of the milk-mustache club, you'll have to depend on non dairy sources of calcium like dark green vegetables, sesame seeds and fortified soya products like tempeh.

Vitamin D: The best dietary source of vitamin D is milk. Alternatively stand in the sun for a few minutes each day. The sun helps your body produce vitamin D. Many breads and cereals are also fortified with vitamin D, so add those to your diet as well.

Partner Stories
TAP Reviews: Zuo Yue Confinement Food, Perfect for Recuperating Postpartum Mums
TAP Reviews: Zuo Yue Confinement Food, Perfect for Recuperating Postpartum Mums
Not All Health Drinks Are as Healthy as They Claim to Be. Find Out Why
Not All Health Drinks Are as Healthy as They Claim to Be. Find Out Why
3 A+ Recipes for Supercharged Studying This Exam Week
3 A+ Recipes for Supercharged Studying This Exam Week
Helpful Tips On How To Survive Exams This Exam Season
Helpful Tips On How To Survive Exams This Exam Season

If you are looking for more information on vegetarian diets during pregnancy, do check out these links

1) https://sg.theasianparent.com/veg_pregnancy_recipes

2) https://sg.theasianparent.com/veg_chinese_pregnancy_recipes

Got a parenting concern? Read articles or ask away and get instant answers on our app. Download theAsianparent Community on iOS or Android now!

img
Written by

theAsianparent

  • Home
  • /
  • Meal Planner
  • /
  • Eating Vegetarian and Vegan During Pregnancy
Share:
  • Can You Save Money In Singapore By Becoming a Vegetarian?

    Can You Save Money In Singapore By Becoming a Vegetarian?

  • The best vegetarian restaurants in Singapore

    The best vegetarian restaurants in Singapore

  • Delivery Rider Works 16 Hours a Day for Family, Realises Wife Cheating On Him, Son Not Biologically His

    Delivery Rider Works 16 Hours a Day for Family, Realises Wife Cheating On Him, Son Not Biologically His

  • "It was like a bad movie." Family of 5 Jumps Off From Their Apartment in Switzerland

    "It was like a bad movie." Family of 5 Jumps Off From Their Apartment in Switzerland

app info
get app banner
  • Can You Save Money In Singapore By Becoming a Vegetarian?

    Can You Save Money In Singapore By Becoming a Vegetarian?

  • The best vegetarian restaurants in Singapore

    The best vegetarian restaurants in Singapore

  • Delivery Rider Works 16 Hours a Day for Family, Realises Wife Cheating On Him, Son Not Biologically His

    Delivery Rider Works 16 Hours a Day for Family, Realises Wife Cheating On Him, Son Not Biologically His

  • "It was like a bad movie." Family of 5 Jumps Off From Their Apartment in Switzerland

    "It was like a bad movie." Family of 5 Jumps Off From Their Apartment in Switzerland

Get advice on your pregnancy and growing baby. Sign up for our newsletter
  • Pregnancy
    • Baby
    • Education
    • Events
    • Allergies & Conditions
  • Family Occasions
    • Breastfeeding & Formula
    • Child Safety
    • Health
    • Diseases-Injuries
  • Lifestyle
    • Home
    • Money
    • Feeding & Nutrition
    • Diet & Weightloss
  • Normal Delivery
    • Cesarean Delivery
    • Behaviour
    • Secondary School
    • Formula Feeding
  • Ages & Stages
    • Latching & Concerns
    • Festivals & Holidays
    • Education
    • Pre-teen & Teen
  • More
    • TAP Community
    • Advertise With Us
    • Contact Us
    • Become a Contributor


  • Singapore flag Singapore
  • Thailand flag Thailand
  • Indonesia flag Indonesia
  • Philippines flag Philippines
  • Malaysia flag Malaysia
  • Sri-Lanka flag Sri Lanka
  • India flag India
  • Vietnam flag Vietnam
  • Australia flag Australia
  • Japan flag Japan
  • Nigeria flag Nigeria
  • Kenya flag Kenya
© Copyright theAsianparent 2022. All rights reserved
About Us|Team|Privacy Policy|Terms of Use |Sitemap HTML
  • Tools
  • Articles
  • Feed
  • Poll

We use cookies to ensure you get the best experience. Learn MoreOk, Got it

We use cookies to ensure you get the best experience. Learn MoreOk, Got it

theAsianparent heart icon
We’d like to send you notifications for the latest news and updates on baby care and health.