Department of Clinical Nutrition and Dietetics

Vegetarian and Vegan Diet in Pregnancy

Healthy eating is very important before, during and after pregnancy to provide all the nutrients you need
to keep yourself well and feeling good and grow a healthy baby. When you are following a vegan or
vegetarian diet it can take some more planning to meet your nutritional requirements.

Eat regular Meals and Snacks

In order to fit all the foods you need into your day, aim to eat three main meals with 2-3 nourishing snacks
per day in between your meals. Never skip a meal.

Sample times for regular meals and snacks:

Breakfast Snack Lunch Snack Dinner Snack

Eat a wide variety of different types and colours of fruit, vegetables, proteins and grains to ensure that you
are getting all the vitamins and minerals you and baby need.

Wholegrain carbohydrates Protein-rich foods: Fruit and vegetables:

3-5 servings of each day (for 3 servings of each day (supports 2-3 Fruit and 3-5 Vegetables
energy, vitamins and fibre) growth & development) each day (for vitamins and fibre)
2 slices of wholegrain bread 6 dessertspoons of cooked 1 medium piece fresh fruit
beans, peas and lentils
1 tortilla wrap, chapatti, pita or 3 oz. cooked tofu/ tempeh 2 small fruit (kiwis, plums,
naan bread clementine)
1 cup of high fibre cereal e.g. 40g nuts 3 dessertspoons of fresh, frozen
porridge, granola or muesli or tinned fruit
2 cereal biscuits (Weetabix or 2 eggs 3 dessertspoons vegetables
Shredded wheat) (fresh or frozen) or salad
2 medium or 4 baby potatoes or 2 oz. cheese 1 small bowl homemade
sweet potatoes vegetable soup
1 cup (cooked) of whole-wheat 4 oz unsweetened fruit juice
pasta, brown rice, quinoa,
couscous or noodles

Fats are an important energy source and for healthy growth and development.
 Include sources of healthy fats daily from nuts, seeds, avocados, soy foods and small amounts
of vegetable oils, like rapeseed and olive oils.
 Avoid fat from sweets, cakes, biscuits, creamy or oily sauces and fried foods.
The plate model is a useful guide to plan nutritionally-balanced meals. Aim for ¼ of your meal or plate to
be made up of a protein source.

You will also need to pay close attention to some key nutrients:
1. Iron is important for healthy blood during pregnancy. A diet lacking in iron can lead to anaemia or low
iron in the blood. If you are anaemic, you may feel tired, lethargic and short of breath.

Non-animal sources of iron for vegetarians and vegans are:

 Pulses e.g. beans, lentils, chickpeas
 Eggs
 Dark green leafy vegetable e.g. spinach
 Fortified breakfast cereals and wholemeal breads
 Nuts, seeds, dried fruits and tahini

Iron from non-animal sources are not as easily absorbed in the body, therefore it is recommended to:
 Eat these with vitamin C-rich food (e.g. oranges, lemons, limes, peppers, tomatoes, berries) at
each meal to help absorb the iron.
 Avoid tea and coffee with meals as they can reduce iron absorption.
 Consider taking an iron supplement throughout pregnancy to maintain your iron stores.

2. Omega-3 fatty acids are important for your baby’s eye and brain development. They are found in
walnuts, soy, chia seeds and rapeseed oil. However, as it is difficult to meet your needs from these
foods, you should consider taking an omega-3 supplement (not cod liver oil).
3. Calcium and vitamin D are essential for bone health and blood pressure control for you and baby.
Pregnant women require 1,000mg calcium every day (teenage girls require 1,300mg every day).
 Aim to eat 3-5 portions of calcium-rich foods each day.
 You should also take a supplement containing at least 400 IU (10 mcg) vitamin D3 daily.

Non-animal sources of calcium and vitamin D Portion Calcium Vitamin D

Dairy alternatives
Calcium-enriched yoghurt alternatives (e.g. soya) 125g pot 150mg 1ug
Calcium-enriched Soya, Oat and Almond ‘milks’ 200ml 240mg 1.5ug
Fruit and Vegetables
Tofu (if set with calcium chloride – E509 – or 60g 200mg
calcium sulphate – E516 – not nigari).
Kale (cooked) 100g 150mg
Pak choi (cooked) 100g 73mg
Broccoli (cooked) 100g 40mg
Orange 1 medium 40mg
Orange juice with Calcium 200ml 270mg
Dried figs 4 (50g) 115mg
Nuts/ Seeds/ Beans
Baked beans ½ tin (200g) 100mg
Chickpeas 1 Tblsp (35g) 20mg
Almonds 6 nuts 15mg
Sesame Seeds/ Tahini paste 1 Tblsp (19g) 130mg
Leafy green vegetables are often rich in calcium, but some of them are also high in oxalates
(compounds that bind calcium) which reduce its absorption. Some high-oxalate foods include
spinach, beet, chard and rhubarb. Even though these foods contain calcium, you won’t absorb
much of it so they should not be considered good sources of calcium.

4. Vitamin B12 is essential for healthy blood, heart and nervous system. Vitamin B12 deficiency can lead to
anaemia, irreversible nerve damage and birth defects. Pregnant women require 2.6 micrograms (mcg)
every day. If you are following a vegan diet or do not get enough vitamin B12 from foods (see list
below), you will also need to take a daily vitamin B12 supplement of 2.0 micrograms (mcg).

Vegetarian and vegan sources of Vitamin B12

Fortified soy or dairy alternatives 250 ml = 0.9 mcg
Fortified yogurt alternative 250 g = 1.4 mcg
Cheese 30 g = 0.4 mcg
Fish 3oz = 1.0 to 5.4 mcg (varies)
Eggs 1 large = 0.4 mcg
Fortified breakfast cereals 30g service = 0.63mcg

5. Iodine is essential for your baby’s brain development. Pregnant women require 200 mcg every day.
 Two or more servings of milk or yogurt and eating white fish once a week is recommended to
meet your needs in pregnancy. If you follow a vegan diet, some fortified plant based milks now
contain Iodine (always check the label).
 A pregnancy multivitamin supplement containing 200 micrograms iodine daily may be required
if dietary sources are inadequate.
 Sample Meal Ideas

Breakfast
 Porridge made with fortified soya milk topped with berries/banana and nut butter/nuts/seeds
 Scrambled tofu/egg with wholegrain toast
 Beans on wholegrain toast +/- avocado/mushrooms/spinach
 Wholegrain cereal with fruit and seeds
 Wholegrain toast with nut butter and banana
 Overnight oats
And 1 glass of fortified orange juice or bowl of mixed fruit

Lunch
 Lentil soup with wholegrain bread
 Roasted veg/falafel and hummus sandwich/wrap
 Baked sweet potato with lentil and mushroom topping and salad
 Balance bowl/Leftover dinner
And 1 fortified yoghurt alternative

Dinner
 Stirfry with toasted cashew nuts and wholegrain noodles
 Chickpea curry with brown rice
 Veggie burgers with sweet potato chips and mixed salad
 Chili non-carne with rice and guacamole
 Lentil dahl with brown rice
And 1 glass of milk alternative

Snacks ideas:
 Soya yogurt with berries & chopped nuts
 Piece of fruit
 Wholegrain crackers & small portion of vegan cheese
 Trail mix
 Hummus and veg crudités/pitta
 Rice cakes with banana and peanut butter
 Oatcakes with avocado and lime
 Small bowl of homemade vegetable or lentil soup
 Hot chocolate made with fortified soya/oat/almond milk.
 Chia seed pudding

Ask your dietitian for a vegan recipe booklet!