A well-balanced vegetarian diet [ link to http://www.hc-sc.gc.ca/fn-an/nutrition/prenatal/national_guidelines-lignes_directrices_nationales-05b_e.html ] can meet the nutritional needs of both you and your baby.
It's important to include enough protein in your diet, you ensure that you’re getting such key nutrients as calcium, iron, vitamin D, folic acid, vitamin B-12 and zinc, you keep your overall food intake high enough to meet the energy needs of both you and your baby. [link to http://www.phac-aspc.gc.ca/hp-gs/know-savoir/nutrition_e.html ]
Calcium
If you don't consume dairy products, look for other ways to boost your calcium consumption (e.g. calcium-fortified soy and rice milk, fruit juices, cereals and waffles; soybeans; dark green leafy vegetables like collard greens, kale, and turnip greens; and calcium-precipitated tofu).
Iron
Your need for iron increases during pregnancy because your blood volume increases and your baby needs iron, too. This is why Iron deficiency anemia is common during pregnancy (both for vegetarians and non-vegetarians). Iron supplementation of 30 mg daily during the second and third trimester is commonly recommended. Supplements containing higher doses of iron can cause constipation, nausea, or heartburn or interfere with zinc absorption. To boost your iron reserves naturally, choose iron-rich foods like whole grains, legumes, tofu, and green leafy vegetables daily.
You can aid iron absorption by consuming iron-rich foods along with foods that are rich in vitamin C (e.g., orange juice or tomatoes). Note: Avoid drinking tea with your meals, as some of the ingredients in tea interfere with iron absorption.
Vitamin D
Vitamin D helps your body to absorb calcium. While milk, soy milk, certain cereals, and multivitamins are fortified with Vitamin D, cheese and other dairy products (which many people assume to be fortified with Vitamin D) are not, in fact, fortified with this essential nutrient.
Folic Acid
Folic acid plays a key role in preventing neural tube defects. Because the spinal cord forms during early pregnancy—before most women even know that they are pregnant, women are advised to take this nutrient throughout their childbearing years. It's difficult to get enough folic acid through diet along, which is why supplementation is recommended. Women who have previously given birth to a child with a neural tube defect or who exhibit certain risk factors (e.g., a family history of certain types of birth defects) will be advised to consume a higher-than-average quantity of folic acid.
Vitamin B-12
Vitamin B-12 assists with cell division and the processing of protein. It can be found in animal products, breakfast cereals, and certain soy milks.
Zinc
Your body's need for zinc increases by 50% during pregnancy. Zinc plays an important role during labor, assisting with cervical dilation and aiding with the normal progression of labor. Being deficient in zinc has been linked to premature rupture of the membranes (PROM)—having the sac of fluid that protects the developing baby rupture before it is time for labor to begin. Animal products are the best source of zinc, but legumes, nuts and whole grains are good sources of zinc. You can increase zinc availability by choosing yeast-raised bread or sprouted grains.
