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Bhupal Gautam
Blake Cason
Salt Lake Community College
HLTH 1020
27th November, 2016
Pregnancy and Vegetarian Diet
Everyone wants to give birth to healthy baby. Development of the fetus depends on the
food and nutrition intake and lifestyle of the mother. There is evidence that optimal fetal
neurodevelopment is dependent on specific nutrients supplied by the mother mainly from dietary
sources; these may include long-chain polyunsaturated fatty acids (LC-PUFAs) such as
docosahexaenoic acid (DHA), an n-3 fatty acid, and arachidonic acid, an n-6 fatty acid.
(Emmett et. al). It is true that obesity, cardio-vascular diseases, diabetes, blood pressure,
cholesterol, stroke, cancer, diseases related to metabolism, and liver related diseases are mostly
related to unhealthy food habits. There are other proofs that these diseases have some kind of
correlation with births. In this context, vegetarian diet is considered as a healthy diet during
pregnancy.
People are getting unhealthier and more obese day by day. There are thousands types of
easily available processed foods with additives and preservatives in the market; all of them are
approved by the government to sell but are not beneficial for our health. Researches show that
every year a huge number of people are affected by cancer, diabetes, cardio vascular diseases,
and obesity. To maintain weight balance, to maintain proper physical, mental, and spiritual
health, the importance of vegetables and fruits is vital before the birth of the child. Life starts

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with conception. To have optimal birth, we have to be more food-conscious before the birth of a
child. Vegetarian food habits are one of the best way to achieve the optimal birth.
There are several types of vegetarian people: vegans who eat only plant foods.
Fruitarians primarily eat fruits, nuts, honey, and vegetable oils. Lactovegetarians are a bit more
liberal than vegans; they allow dairy products in their plant-based diet. Lactoovovegetarians
modify the diet even further and eat dairy products and eggs, as well as plant foods. (Wardlaw
et al. 225). This research for the paper is especially focused on lactovegetarian foods and their
positive impact on pregnancy.
A vegetarian diet was not considered as nutritious before. A couple of decades ago,
vegan diets often were considered risky among the health profession community, but today a
growing number of studies have shown health benefits linked with vegan diets, which have less
saturated fat and cholesterol and more fiber, folic acid, vitamins C and E, potassium, magnesium,
and phytochemicals than non-vegetarian diets. (Polmer). In the modern day, planned vegetarian
foods are considered nutritionally beneficial and believed to reduce the risk of many chronic
diseases such as obesity, cardio-vascular diseases, diabetes, blood pressure, cholesterol stroke,
cancer, diseases related to metabolism, liver related diseases etc. Vegans tend to be thinner, have
lower serum cholesterol, lower blood pressure, and reduced risk of cardiovascular disease.
(Polmer). A vegetarian diet is rich in carotenoids but low in vitamin B12, iron and essential fatty
acids. A well planned vegan diet can be nutritionally adequate, and is especially high in folic
acid, fiber, antioxidants, phytochemicals, and carotenoids. (Tyree et al.). Protein is normally low
in a vegetarian diet but can be maintained by a proper plan. Proteins are found in variety of
foods other than meat and animal products, such as nuts, grains, legumes, and tofu. (Tyree et
al.)
Calorie Requirement and Lifestyle

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A calorie requirement is normal during first trimester but to maintain the healthy weight
during pregnancy a pregnant female needs additional 350 to 450 calories in the second and third
trimesters. Pregnancy is a time of increased nutritional needs, both to support the rapidly
growing fetus and to allow for the changes occurring in the pregnant woman's body. Throughout
pregnancy, recommended intakes of many vitamins and minerals are higher than those
recommended prior to pregnancy (Mengels). Instead of consuming 350 calories in the form of
junk food such as soda, potato chips or ready-to-eat noodles, it is wise to consume fresh fruits
and vegetables, which are rich in carotenoid and other essential phytochemicals. Protein is very
important for the pregnant women, as well as, the growing fetus. All essential amino acids are
derived from protein. Single plant-based protein does not have all essential amino acids
therefore; wide varieties of plant-based protein should be consumed during pregnancy. During
the first trimester no additional protein is required; during the second and third trimester the need
for protein increases from approximately 46 grams per day to 71 grams per day. (Tyree et al.).
Varieties of grains and legumes are a good source of plant-based protein. The recommended
dietary allowance (RDA) for carbohydrates during pregnancy is 175 grams per day.
Carbohydrates are the source of energy and can be an important source of fiber and other
essential nutrients. During pregnancy about half of your calories should come from
carbohydrates. Whole grain bread, brown rice, baked potatoes, fresh fruits and vegetables should
be consumed. Fresh fruit contains a lot of simple carbs, in the form of natural sugar, it also
contains significant amount of fiber and essential nutrients. Polyunsaturated fatty acid is also
important to pregnant women during pregnancy for the development of babys nervous system
and brain. Fetal brain and nervous system development depends on polyunsaturated fatty

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acids. (Tyree et al.). Sunflower oil, corn oil, and safflower oil are major plant-based
polyunsaturated fatty acids.
Calcium and vitamin D are important for bone development during pregnancy. The RDA
recommendation of calcium during pregnancy is 600-1200 mg/day. Our body, itself, synthesizes
slightly low vitamin D and calcium levels. Vegetarian people may need less amount of calcium
because they lose less calcium during protein synthesis. Thiamin, riboflavin, niacin, pantothenic
acids, biotin, vitamin b6, folate, and vitamin B12 are considered as B vitamins. B vitamins are
coenzymes and are important in cell metabolism. Fortified cereals, whole grains, dried beans,
mushrooms, leafy green vegetables, peanuts, broccoli, cauliflower, seeds, sprouts etc. are the
vegetarian sources of most of the B vitamins.
Minerals are also essential for our body. They do not yield energy but they participate as
cofactors or coenzymes in energy-yielding reactions. Some of the minerals are required more for
pregnant women. Additional iron is required during pregnancy to maintain the increased blood
volume and formation of babys blood. The RDA for iron is 27mg/day which is essential to
provide iron for the fetus. Fortified cereals, dried beans, dark-green leafy vegetables, orange
juice, seeds, raisins, and whole wheat etc. are major sources of iron. Zinc is also an important
mineral for fetus growth and development. The RDA recommendation of zinc is 8 mg/ day for
women. It should be doubled during pregnancy. Whole grains, nuts, and seeds are the good
vegetarian sources of zinc. Sufficient iodine is required during pregnancy to avoid goiter, mental
retardation, anemia and poor growth. Iodized salt and dairy products are foods to be consumed
during pregnancy to maintain iodine level. Potassium, chloride, phosphorus, magnesium,
selenium, copper, and fluoride etc. are other required minerals for the body. Legumes, bananas,
green leafy vegetables, dairy products, nuts, whole grains, dried fruits, mushrooms, and oatmeal

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etc. should be consumed to maintain minerals level in balance. Along with nutrients, vitamins,
and minerals, pregnant woman should drink minimum 11 cup water per day.
Due to hormonal changes, constipation commonly occurs in pregnant women. It is more
challenging when they intake supplements. Constipation is also a common complaint. It occurs
because of hormonal changes associated with pregnancy and is often worsened by calcium or
iron supplements. (Mengels). A pregnant vegetarian suffers from constipation less, due to the
high intake of fiber. Pregnant women should drink plenty of liquids, and eat fruits, vegetables,
dry fruits and whole grains to minimize the severity of constipation. Along with healthy
vegetarian food, physical activity is essential for pregnant or postpartum woman for their overall
health. Moderate-intensity aerobic activity such as brisk walking should be done during and after
their pregnancy under the supervision of specialists.
Consumption of Other Substances
Studies show that caffeine and alcohol intake is harmful during pregnancy. Alcohol intake
is associated with neurological and other developmental birth defects. Moderate to large
amounts of alcohol during pregnancy can cause fetal alcohol syndrome, which impairs mental
and physical development. Even one or two drinks of alcohol are associated with greater risk of
spontaneous abortion and low birth weight. (Mengels). Excessive caffeine intake is the cause of
low birth weight, unwanted abortion and other developmental issues. Drug abuse and smoking
lead to abortion, low birth weight, disability and other complicacies.

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Conclusion
To ensure optimal pregnancy outcomes, a planned diet is required, along with healthy and
active lifestyle. Conception is the beginning of life, therefore, we should have better
understanding of food and its connection with pregnancy. Food habits are our daily behavior and
we can modify them for better, future health. A vegetarian diet is one of the healthiest foods
during pregnancy but it should be planned and organized. All required nutrients cannot be
achieved from a limited intake of vegetarian food so wide varieties of food should be consumed.
Pregnant women should especially focus on adequate intake of vegetables and fruits along with
whole grains and legumes. Supplements can be taken under the recommendation of expert.
Pregnant women should stay away from smoking, alcohol intake, drug abuse, and high intake of
caffeine and its harmful impact on both mother and growing fetus. They should be aware of the
positive impact of active lifestyle too and consider a vegetarian diet.

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Emmett, Pauline M., Louise R. Jones, and Jean Golding. "Pregnancy Diet and Associated
Outcomes in the Avon Longitudinal Study of Parents and Children." Nutr Rev Nutrition
Reviews 73. Suppl 3 (2015): 154-74. Web. 27 Nov. 2016.
Lombard, MJ, TS Ackerberg, and IL Labuschagne. "Optimal Nutrition during Pregnancy and
Lactation." N.p., 1 Feb. 2012. Web. 27 Nov. 2016.
Mengels, Reed. "The Vegan Diet During Pregnancy, Lactation, and Childhood." Vegetarian
Journal (1991): n. page. Web.
Polmer, Sharon. "Low Fat Vegan Diets." Today's Dietitian Oct. 2016: n. pg. Print.
Tyree, Steven, Bethany R Baker, and Deborah Weatherspoon. "On Veganism and Pregnancy."
N.p., July 2012. Web. 27 Nov. 2016.
Wardlaw, Gordon M., and Anne M. Smith. Contemporary Nutrition: A Functional Approach.
Boston: McGraw-Hill, 2009. Print.