Have a beef with eating beef? Wondering if you'll have to trade in your soy for sirloin now that you're trying to conceive? Fortunately for you and your dietary principles, the answer is no. Babies born to vegetarian moms are just as healthy as those born to carnivores. You can remain meatless (and fishless, and eggless — even dairyless) and still have a healthy preconception and pregnancy — as long as you get the right amounts of certain key nutrients. Discuss your diet with your practitioner, take a prenatal vitamin, and pack your plate with these essentials, which are typically trickier for vegetarians to tap into. If your partner is a fellow vegetarian, make sure he's getting his fill of these nutrients as well — shortfalls could slow your conception success!
- DHA: This omega-3 fatty acid is crucial for brain and nervous system development and found in fatty fish such as salmon but also in such vegetarian favorites as DHA eggs and algae.
- Zinc: This mineral helps keep sperm and eggs healthy and is critical for the production, repair, and functioning of DNA — pretty darn important for a pregnant mom or wannabe! Get it from fortified cereal or cooked dried beans or peas.
- Folic acid: Also known as folate or vitamin B9, this mineral can prevent neural tube defects such as spina bifida. Good vegetarian sources are leafy greens, legumes, papaya, and strawberries.
- B12: Since vitamin B12 is found only in foods that come from animals, strict vegetarians will have to get it in supplement form, or from special soy milks, cereals, and meat substitutes that are B12-fortified. (If you are already taking a prenatal vitamin, ask your practitioner if you need extra B12.)
- Protein: Vegetarians who eat eggs and dairy usually have no problem getting enough protein (though it's important to note that these protein sources are not as efficient as fish and poultry). But vegans may have to work a little harder at it and look to dried beans, peas, tofu, and other soy products to ramp up the protein.
- Iron: It helps your body make blood (which you need a lot of when you're pregnant) and maintain a healthy immune system. Cook in a cast-iron pan when you can, and try these vegetarian-friendly sources of iron: fortified cereal, oatmeal, legumes, tofu, and spinach. Talk to your practitioner about taking an iron supplement too.
- Calcium: Just like Mom always said, milk builds strong bones and teeth — yours and your baby's. But if you don't eat dairy, then get your calcium from fortified soy products, fortified OJ, leafy greens, even dried figs and corn tortillas.
- Vitamin D: D is a team player — working with calcium on bone- and tooth-building. Though you can get some vitamin D from sunlight — and fortified milk — as a vegetarian, you'll probably need a supplement.
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