I am a vegetarian. What kind of food will give me all the nutrition I need?

If you are worried about getting all your nutrition while being on a vegetarian diet, do not be. You can have a vegetarian diet that will give you all the essential nutrients required during pregnancy by planning well.

The main food groups you should have something from each day are:

  • Fruits and vegetables

One must try and have around 5 portions of fruits and vegetables each day. Include a lot of green leafy vegetables in your diet as they are rich sources of vitamins and minerals like Vitamin A, Vitamin C, iron and calcium. A lot of citrus fruits in the diet could give you the required Vitamin C which will also aid in the body absorbing iron and calcium.

  • Starchy foods

Starchy foods ensure you have enough carbohydrates in your diet. You could include wholegrain bread, rice or potatoes in your diet and base your meals around them. These foods make you feel full and also help prevent constipation.

  • Protein-rich food

Include a lot of beans, pulses, legumes and nuts in your diet. They are rich in protein as well as iron, fibre and vitamins. Soybeans are very rich in proteins.

  • Dairy food

Milk and its products are an excellent source of calcium. You should try and include 3 portions of it in a day – either as a glass of milk, or a cup of yoghurt, or a piece of cheese.

Include nuts not just for proteins but iodine and omega 3 too.

Vary your diet and if you still feel you lack in nutrients you could ask your gynaecologist to prescribe you supplements.

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