Veggie knowledge for pregnancy and breastfeeding

Veggie knowledge means knowing where nutrients are found in vegetarian foods. This is especially important during pregnancy or breastfeeding, since your baby gets all their nutrition directly from you. Let your midwife or pediatric nurse know if you’re vegetarian or vegan. A dietitian may need to review your diet and give you guidance—especially if you’re allergic to certain foods or avoid more than just animal products.

The importance of vitamin B12

If you don’t eat any animal products, it’s crucial to eat foods fortified with B12. This vitamin is necessary for your baby’s nervous system to develop properly. B12 isn’t found naturally in plant foods, but some products—like fortified plant-based milk—do contain it. Note that organic plant-based milk is usually only fortified with vitamin D. If you make your own milk or buy organic, you’ll need to get B12, vitamin D, and calcium from things like cheese or supplements.

The B12 content varies by product, so always check the label. Even if you’re a lacto-ovo vegetarian, make sure you’re getting enough B12.

Omega-3

Fatty fish is a healthy choice during pregnancy and breastfeeding, so if it works for you, go for it. Fatty fish contains DHA, an especially important omega-3 fat. Good options include farmed salmon, pickled herring, or mackerel. If you don’t want to or can’t eat fatty fish, you can take fish oil or algae oil that contains DHA. A good daily dose is 200 mg DHA.

Vegetarian meal tips

To get all the nutrients you need, try to include the following foods in your daily meals:

• Beans, lentils, or other legumes—like chickpeas, hummus, falafel, soy sausages, or tofu. These are full of important nutrients like iron, zinc, fiber, and protein.
• Whole grain versions of bread, cereal, and pasta, or oatmeal. Whole grains have more iron and folate than refined grains.
• 1–2 cups (approx. 10–17 oz) of milk, yogurt, or fortified plant-based alternatives per day. Choose options with added vitamin D, calcium, riboflavin, and B12—check the label to be sure.
• Canola oil and spreads made from canola oil—one of the few plant-based sources of omega-3.
• Vegetables and root vegetables—these provide fiber and nutrients including vitamin C, which helps absorb iron and zinc from plant foods.
• Fruits and berries—also good sources of fiber and vitamin C.
• Use iodized salt, but don’t oversalt your food—your body only needs a small amount of iodine. Many mineral, herb, or flake salts are not iodized. Read the label to be sure.