As more and more people choose to adopt a natural, unprocessed foods or vegetarian lifestyle, it’s becoming easier to find nutritional resources, guidelines, and even medical advice. Increasing numbers of physicians, nutritionists, and other health practitioners are encouraging their patients to eat less meat and more produce. In fact, one popular pediatric website cites a research study which found that vegetarian kids have a much healthier diet than their non-veg counterparts.

It’s no wonder that kids who follow a vegetarian diet are healthier. Research is showing that vegetarian kids tend to give more thought to what they consume, eat less processed or fast food, and consume a much smaller amount (if any) of the growth hormones and antibiotics routinely administered to animals slaughtered for meat (which this author believes to be the sole reason for the epidemic of sickness as well as increase in diagnoses of physical and behavioral disorders.) So, where do the habits of healthy eating begin? At home and, hopefully, in the womb.

Healthy nutrition truly does begin in the womb. During childhood, it can easily be maintained with a bit of encouragement and a lot of modeling. After all, as much as it sometimes doesn’t seem so, our kids do look to us as an example to be followed. Many moms find that pregnancy and parenting have even further forced us to create better eating habits than ever before. We now find ourselves reaching for that apple, handful of nuts, or bunch of carrot sticks much more often. For our own health and our children’s, we are choosing as many fresh, unprocessed foods as possible as a way of daily life. Many mothers are choosing a more plant-based diet meaning that the majority of what we eat is based on grains, beans, fruits, and vegetables. Some families include organic dairy in the form of yogurt, milk or cheese while others embrace a vegan diet which excludes all animal products (even honey.)

For mom-to-be, it’s extremely important to take a prenatal vitamin during pregnancy. If possible, it’s even better to begin taking this supplement prior to conception. This will ensure that you intake all the necessary vitamins and minerals for healthy fetal development—the most important being folic acid (B9) which is responsible for neural tube development. Be aware that a prenatal multi-vitamin will provide you and baby with plenty of the essential vitamins and minerals except calcium. They tend to lack adequate calcium and magnesium (needed for ca absorption), so you may want to take a supplement. Recently, some prenatal vitamin manufacturers have been including omega fatty acids which are components that support brain and eye development not only during pregnancy but postpartum as well. So, remember to continue keeping up with your prenatal vitamin all through breastfeeding however long you choose to do so. When selecting a prenatal multi-vitamin, be sure to find a vegetarian/vegan source. This suggestion is endorsed by the Vegetarian Society.

Are you interested in learning exactly what each vitamin and mineral does to promote healthy development in the baby in your belly? Check out the Vegetarian Society’s page which provides information on nutrient function and their food sources.

If you’re looking for a quick list of food sources of the most essential nutrients a pregnant and nursing mother’s body craves, look no further. We’ve compiled an easy to follow list for you to browse and use.
Remember to drink plenty of water for good hydration (most resources recommend between 8-12 eight ounce glasses daily). Water will help to keep things flowing to the baby, create amniotic fluid, promote healthy digestion, ward off gestational hypertension and diabetes, and prevent/alleviate constipation and hemorrhoids.

Note that many foods listed below are excellent sources for several different nutrients—which is a powerful endorsement for a plant-based diet. Such is the case with broccoli which in just one cup (2 servings) offers a daily dose of vitamin C and calcium as well as packing notable levels of vitamins A, B1, B2, B3, B6, and minerals folic acid, iron, magnesium, potassium, and zinc. And, proving that it’s an excellent example of a truly well-rounded nutritional source, steamed broccoli even provides 2 grams of protein per serving. In most cases, servings listed below will provide 20-30% of the nutrient’s daily recommended intake. The list below is meant to offer a general guide for menu planning. You may check out the Vegetarian Resource Group as well as the American Pregnancy Association for more in-depth information.

Vegetarian sources of Folic Acid (600-800 micrograms/day)
Folic Acid is absolutely essential in preventing neural tube defects such as spina bifida. According to kidshealth.org, doctors and scientists still aren’t completely sure why folic acid has such a profound effect on the prevention of neural tube defects, but they do know that this vitamin is crucial in the development of DNA. As a result, folic acid plays a large role in cell growth and development, as well as tissue formation.
• Legumes and beans (½ cup) lentils, garbanzo beans, navy beans, split peas, black beans
• Dark leafy greens (1 cup) such as swiss chard, mustard, beet and collard greens, green and red romaine lettuce, and spinach; parsley, chicory, watercress
• Nuts (1/4 cup) and seeds (2 tbsp)walnuts, almonds, pecans sesame and ground flax seeds
• Fruit: (1/2 cup) oranges, lemons, grapefruit, mangos, strawberries, melons
• Whole grain breads (1 slice) and cereals (3/4 - 1 cup), oatmeal (1 cup)

Vegetarian sources of Iron (27 milligrams/day)
When eaten with a food rich in Vitamin C, iron is absorbed more readily by your body. As it greatly increases the food’s iron content, we also recommend using cast iron cookware whenever possible (except when cooking acidic foods such as tomatoes).
• Black strap molasses (1 Tbsp )
• Legumes and beans (½ cup) lentils, garbanzo beans, navy beans, split peas, black beans
• Dried Fruits (1/4 cup) raisins, prunes, apricots
• Seaweed flakes (2-3 Tbsp) nori, kombu, dulse, hijiki
• Tofu, firm processed with calcium sulfate (4 oz) and Miso paste (1 tsp dissolved in 1 cup water)
• Dark leafy greens (1 cup) such as swiss chard, mustard, beet and collard greens, green and red romaine lettuce, and spinach; parsley, chicory, watercress)
• Grains (3/4 cup) quinoa, millet, barley
• Almonds (1/4 cup) and Seeds (2-3 Tbsp) toasted pumpkin, squash, sesame,

Vegetarian Sources of Calcium (1000 mg/day)
Look for the wide variety of calcium-fortified foods now readily available from sources like tofu, soy milk, yogurt and cheese to breads and cereals to orange juice. If you are lacto-vegetarian, it’s worth it to use organic products to avoid the high levels of bovine growth hormones and antibiotics commonly administered to cattle. The long-term effects of human consumption of animal products who have been subjected to these chemicals is still not fully known, however we do know that the age of menstruation onset (due to increased levels of hormones through diet) in non-vegetarian girls has gradually reduced to 12 years old as opposed to vegetarian girls who begin this stage of life between 15-18 years of age.
• Tofu, firm processed with calcium sulfate (4 oz) and Miso paste (1 tsp dissolved in 1 cup water)
• Dark leafy greens (1 cup) such as turnip, rhubarb and collard greens, spinach, kale
• White beans (½ cup) white beans such as great northern, navy, white kidney
• Blackstrap molasses (1 tbsp)
• In moderate, yet notable amounts: figs, sesame seeds and tahini, almonds and almond butter

Vegetarian Sources of Protein (75-85 mg/day)
Protein sources for a vegetarian aren’t at all the concern they are sometimes thought to be. Even foods such as potatoes -which are generally considered a high carbohydrate food- contain some protein— up to 6 grams depending on the size.

• Legumes and beans (½ cup) lentils, garbanzo beans, navy beans, split peas, black beans
• Quinoa (1 cup)
• Tofu, firm processed with calcium sulfate or Tempeh (4 oz)
• Nuts (1/4 cup) walnuts, almonds, pecans and Seeds (2 tbsp) sesame and ground flax seeds
• Nut butters (2 Tbsp)
• Veggie burgers, hot dogs, patties and nuggets
• Seitan/Wheat Gluten (4 oz)
• Cottage cheese, yogurt, soy or organic cow’s milk (8 oz)
• Whole grains (1 cup) Millet, Bulgur, Spelt, Amaranth, Buckwheat, Barley

Always consult your physician or medical team before beginning any new diet or supplementation. Information provided by earthmother.org is for informational purposes and is never intended to replace the advice or orders of your doctor/midwife.

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