Vegetarian knowledge for pregnancy and breastfeeding

Vegetarian knowledge means understanding where nutrients are found in plant-based foods. This is especially important if you’re pregnant or breastfeeding, as your baby gets all their nutrients directly from you. Let your midwife or the health visitor at your child health clinic know if you are vegetarian or vegan. A dietitian may need to review your diet and offer advice – especially if you have any allergies or exclude other types of food in addition to animal products.

The importance of vitamin B12

If you don’t eat any animal products, it’s vital to include foods fortified with B12. This vitamin is essential for your baby’s nervous system to develop normally. B12 isn’t naturally found in any plant-based food, but some products – such as fortified plant-based drinks – contain it. Note that organic plant-based drinks are only fortified with vitamin D. If you make your own drinks or choose organic versions, you’ll need to get B12, vitamin D and calcium from other sources like cheese or supplements.

The amount of B12 varies between products, so check the packaging carefully. Even if you're a lacto-ovo vegetarian, you need to ensure you're getting enough B12.

Omega-3

Oily fish is beneficial during pregnancy and breastfeeding, so if this is an option for you, it’s a good food to include. Oily fish contains DHA, a particularly valuable omega-3 fat – examples include farmed salmon, pickled herring, and mackerel. If you don’t want to or can’t eat fish, fish oil or algae oil containing DHA is an alternative. A suitable daily dose is 200 mg of DHA.

Vegetarian menu tips

To ensure adequate nutrition, include the following foods in your daily meals:

• Beans, lentils or other legumes in some form – for example chickpeas, hummus, falafel, soy sausages or tofu. These are rich in nutrients such as iron, zinc, fibre and protein.
• Wholegrain versions of bread, cereals and pasta, or porridge oats. Wholegrains provide more iron and folate than white flour.
• 300–500 ml of milk, yoghurt or plant-based alternatives daily. Choose fortified versions containing vitamin D, calcium, riboflavin and B12 – check the label to be sure.
• Rapeseed oil and spreads made from rapeseed oil, as these are one of the few plant sources of omega-3.
• Vegetables and root vegetables – good sources of fibre and nutrients including vitamin C, which aids iron and zinc absorption.
• Fruit and berries – also rich in fibre and nutrients, including vitamin C.
• Use iodised salt – but don’t over-salt your food, as you only need a small amount of iodine. Many mineral, herbal or flake salts are not iodised. Always check the packaging to make sure your salt contains iodine.