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Puspa Gautam

Professor: Paul Robert

HLTH 1020

8th November, 2017

Pregnancy and Vegetarian Diet

Everyone wants to give birth to healthy baby. Development of the fetus depends on the

food and nutrition intake and lifestyle of the mother. There is evidence that optimal fetal

neurodevelopment is dependent on specific nutrients supplied by the mother mainly from dietary

sources; these may include long-chain polyunsaturated fatty acids (LC-PUFAs) such as

docosahexaenoic acid (DHA), an n-3 fatty acid, and arachidonic acid, an n-6 fatty acid.

(Emmett et. al). It is true that obesity, cardio-vascular diseases, diabetes, blood pressure,

cholesterol, stroke, cancer, diseases related to metabolism, and liver related diseases are mostly

related to unhealthy food habits. There are other proofs that these diseases have some kind of

correlation with births. In this context, vegetarian diet is considered as a healthy diet during

pregnancy.

People are getting unhealthier and more obese day by day. There are thousands types of

easily available processed foods with additives and preservatives in the market; all of them are

approved by the government to sell but are not beneficial for our health. Researches show that

every year a huge number of people are affected by cancer, diabetes, cardio vascular diseases,

and obesity. To maintain weight balance, to maintain proper physical, mental, and spiritual

health, the importance of vegetables and fruits is vital before the birth of the child. Life starts
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with conception. To have optimal birth, we have to be more food-conscious before the birth of a

child. Vegetarian food habits are one of the best way to achieve the optimal birth.

There are several types of vegetarian people: vegans who eat only plant foods.

Fruitarians primarily eat fruits, nuts, honey, and vegetable oils. Lactovegetarians are a bit more

liberal than vegans; they allow dairy products in their plant-based diet. Lactoovovegetarians

modify the diet even further and eat dairy products and eggs, as well as plant foods. (Wardlaw

et al. 225). This research for the paper is especially focused on lactovegetarian foods and their

positive impact on pregnancy.

A vegetarian diet was not considered as nutritious before. A couple of decades ago,

vegan diets often were considered risky among the health profession community, but today a

growing number of studies have shown health benefits linked with vegan diets, which have less

saturated fat and cholesterol and more fiber, folic acid, vitamins C and E, potassium, magnesium,

and phytochemicals than non-vegetarian diets. (Polmer). In the modern day, planned vegetarian

foods are considered nutritionally beneficial and believed to reduce the risk of many chronic

diseases such as obesity, cardio-vascular diseases, diabetes, blood pressure, cholesterol stroke,

cancer, diseases related to metabolism, liver related diseases etc. Vegans tend to be thinner,

have lower serum cholesterol, lower blood pressure, and reduced risk of cardiovascular disease.

(Polmer). A vegetarian diet is rich in carotenoids but low in vitamin B12, iron and essential fatty

acids. A well planned vegan diet can be nutritionally adequate, and is especially high in folic

acid, fiber, antioxidants, phytochemicals, and carotenoids. (Tyree et al.). Protein is normally

low in a vegetarian diet but can be maintained by a proper plan. Proteins are found in variety of

foods other than meat and animal products, such as nuts, grains, legumes, and tofu. (Tyree et

al.)
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Calorie Requirement and Lifestyle

A calorie requirement is normal during first trimester but to maintain the healthy weight

during pregnancy a pregnant female needs additional 350 to 450 calories in the second and third

trimesters. Pregnancy is a time of increased nutritional needs, both to support the rapidly

growing fetus and to allow for the changes occurring in the pregnant woman's body. Throughout

pregnancy, recommended intakes of many vitamins and minerals are higher than those

recommended prior to pregnancy (Mengels). Instead of consuming 350 calories in the form of

junk food such as soda, potato chips or ready-to-eat noodles, it is wise to consume fresh fruits

and vegetables, which are rich in carotenoid and other essential phytochemicals. Protein is very

important for the pregnant women, as well as, the growing fetus. All essential amino acids are

derived from protein. Single plant-based protein does not have all essential amino acids

therefore; wide varieties of plant-based protein should be consumed during pregnancy. During

the first trimester no additional protein is required; during the second and third trimester the need

for protein increases from approximately 46 grams per day to 71 grams per day. (Tyree et al.).

Varieties of grains and legumes are a good source of plant-based protein. The recommended

dietary allowance (RDA) for carbohydrates during pregnancy is 175 grams per day.

Carbohydrates are the source of energy and can be an important source of fiber and other

essential nutrients. During pregnancy about half of your calories should come from

carbohydrates. Whole grain bread, brown rice, baked potatoes, fresh fruits and vegetables should

be consumed. Fresh fruit contains a lot of simple carbs, in the form of natural sugar, it also

contains significant amount of fiber and essential nutrients. Polyunsaturated fatty acid is also

important to pregnant women during pregnancy for the development of babys nervous system

and brain. Fetal brain and nervous system development depends on polyunsaturated fatty
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acids. (Tyree et al.). Sunflower oil, corn oil, and safflower oil are major plant-based

polyunsaturated fatty acids.

Calcium and vitamin D are important for bone development during pregnancy. The RDA

recommendation of calcium during pregnancy is 600-1200 mg/day. Our body, itself, synthesizes

slightly low vitamin D and calcium levels. Vegetarian people may need less amount of calcium

because they lose less calcium during protein synthesis. Thiamin, riboflavin, niacin, pantothenic

acids, biotin, vitamin b6, folate, and vitamin B12 are considered as B vitamins. B vitamins are

coenzymes and are important in cell metabolism. Fortified cereals, whole grains, dried beans,

mushrooms, leafy green vegetables, peanuts, broccoli, cauliflower, seeds, sprouts etc. are the

vegetarian sources of most of the B vitamins.

Minerals are also essential for our body. They do not yield energy but they participate as

cofactors or coenzymes in energy-yielding reactions. Some of the minerals are required more for

pregnant women. Additional iron is required during pregnancy to maintain the increased blood

volume and formation of babys blood. The RDA for iron is 27mg/day which is essential to

provide iron for the fetus. Fortified cereals, dried beans, dark-green leafy vegetables, orange

juice, seeds, raisins, and whole wheat etc. are major sources of iron. Zinc is also an important

mineral for fetus growth and development. The RDA recommendation of zinc is 8 mg/ day for

women. It should be doubled during pregnancy. Whole grains, nuts, and seeds are the good

vegetarian sources of zinc. Sufficient iodine is required during pregnancy to avoid goiter, mental

retardation, anemia and poor growth. Iodized salt and dairy products are foods to be consumed

during pregnancy to maintain iodine level. Potassium, chloride, phosphorus, magnesium,

selenium, copper, and fluoride etc. are other required minerals for the body. Legumes, bananas,

green leafy vegetables, dairy products, nuts, whole grains, dried fruits, mushrooms, and oatmeal
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etc. should be consumed to maintain minerals level in balance. Along with nutrients, vitamins,

and minerals, pregnant woman should drink minimum 11 cup water per day.

Due to hormonal changes, constipation commonly occurs in pregnant women. It is more

challenging when they intake supplements. Constipation is also a common complaint. It occurs

because of hormonal changes associated with pregnancy and is often worsened by calcium or iron

supplements. (Mengels). A pregnant vegetarian suffers from constipation less, due to the high

intake of fiber. Pregnant women should drink plenty of liquids, and eat fruits, vegetables, dry

fruits and whole grains to minimize the severity of constipation. Along with healthy vegetarian

food, physical activity is essential for pregnant or postpartum woman for their overall health.

Moderate-intensity aerobic activity such as brisk walking should be done during and after their

pregnancy under the supervision of specialists.

Consumption of Other Substances

Studies show that caffeine and alcohol intake is harmful during pregnancy. Alcohol

intake is associated with neurological and other developmental birth defects. Moderate to large

amounts of alcohol during pregnancy can cause fetal alcohol syndrome, which impairs mental

and physical development. Even one or two drinks of alcohol are associated with greater risk of

spontaneous abortion and low birth weight. (Mengels). Excessive caffeine intake is the cause of

low birth weight, unwanted abortion and other developmental issues. Drug abuse and smoking

lead to abortion, low birth weight, disability and other complicacies.

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Conclusion

To ensure optimal pregnancy outcomes, a planned diet is required, along with healthy

and active lifestyle. Conception is the beginning of life, therefore, we should have better

understanding of food and its connection with pregnancy. Food habits are our daily behavior and

we can modify them for better, future health. A vegetarian diet is one of the healthiest foods

during pregnancy but it should be planned and organized. All required nutrients cannot be

achieved from a limited intake of vegetarian food so wide varieties of food should be consumed.

Pregnant women should especially focus on adequate intake of vegetables and fruits along with

whole grains and legumes. Supplements can be taken under the recommendation of expert.

Pregnant women should stay away from smoking, alcohol intake, drug abuse, and high intake of

caffeine and its harmful impact on both mother and growing fetus. They should be aware of the

positive impact of active lifestyle too and consider a vegetarian diet.

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Sources

Emmett, Pauline M., Louise R. Jones, and Jean Golding. "Pregnancy Diet and Associated

Outcomes in the Avon Longitudinal Study of Parents and Children." Nutr Rev Nutrition

Reviews 73. Suppl 3 (2015): 154-74. Web. 27 Nov. 2016.

Lombard, MJ, TS Ackerberg, and IL Labuschagne. "Optimal Nutrition during Pregnancy and

Lactation." N.p., 1 Feb. 2012. Web. 27 Nov. 2016.

Mengels, Reed. "The Vegan Diet During Pregnancy, Lactation, and Childhood." Vegetarian

Journal (1991): n. page. Web.

Polmer, Sharon. "Low Fat Vegan Diets." Today's Dietitian Oct. 2016: n. pg. Print.

Tyree, Steven, Bethany R Baker, and Deborah Weatherspoon. "On Veganism and Pregnancy."

N.p., July 2012. Web. 27 Nov. 2016.

Wardlaw, Gordon M., and Anne M. Smith. Contemporary Nutrition: A Functional Approach.

Boston: McGraw-Hill, 2009. Print.