the vegetarian starter kit

the diet during pregnancy

During pregnancy your need for all nutrients increases. For example, you will need more calcium, more protein, and more folic acid. But calorie needs increase only modestly during pregnancy. In fact, you will need to pack all of that extra nutrition into just 300 extra calories a day. For that reason, all pregnant women need to choose their meals wisely. It is important to eat foods that are rich in nutrients, but not high in fat or sugar or excessive in calories.

Vegetarian diets, based on nutritious whole foods, are healthful choices for pregnant women. Use the chart below to plan your meals.

MINIMUM DAILY SERVINGS FOR PREGNANT VEGAN WOMEN

Whole Grains

• 6 servings 

• Serving = 1 slice of bread; 1/2 bun or bagel; 

• 1/2 cup cooked cereal, rice, pasta; 

• 1 ounce ready-to-eat cereal

Vegetables

• 4 servings 

• Serving = 1/2 cup cooked or 1 cup raw

Fruits

• 4 servings 

• Serving = 1/2 cup cooked; 1 cup raw; 

• 1 piece of fruit; 3/4 cup fruit juice; 

• 1/4 cup dried fruit

Milk Alternatives

• 4 servings 

• Serving = 8 ounces soymilk

Legumes, Nuts, Seeds

• 3 servings 

• Serving = 1/2 cup cooked beans; 

• 2 tablespoons nuts, seeds, or nut or seed butter; 

• 4 ounces tofu or tempeh

Adapted from: Messina M, Messina V. The Dietitians Guide to Vegetarian Diets. Aspen Publishers, 1996, p. 256.