Having a varied and balanced diet during pregnancy is important for your health and the development of your baby.
If you’re a vegetarian or vegan, make sure you get enough:
You will also need to take supplements to get enough vitamin D and folic acid.
If you usually take a supplement, check that it is suitable for pregnancy.
Protein
Protein is important during pregnancy and for the growth of your baby. Include protein in all meals and snacks.
Good sources of protein for vegetarians and vegans are:
- tofu
- tempeh
- edamame
- fortified soya milk
- soya yogurt
- soya or soybeans
- lentils, peas, beans or chickpeas
- meat-free versions of mince, burgers, sausages, bacon, chicken fillets
- nuts, seeds and nut butters
If you eat eggs and dairy, try to have eggs, milk, cheese and yogurts every day.
If you are vegan, choose plant-based ‘milk’ drinks such as soya milk.
Most plant-based cheese alternatives do not contain protein.
Iron
You need iron in pregnancy:
- to produce extra blood cells
- to help your baby to grow
- so your baby has enough iron for their first 6 months
If you do not have enough iron during pregnancy you may develop anaemia. Anaemia happens due to a lack of iron in your blood. It is easier to prevent anaemia than it is to treat it.
Good sources of iron for vegetarians and vegans are:
- pulses - such as beans, peas or lentils
- tofu
- dark green vegetables - such as broccoli or spinach
- wholemeal bread
- breakfast cereals with added iron
- dried fruit, such as apricots
- eggs (if you include them in your diet)
Iron supplement
Your GP, obstetrician or midwife may talk to you about taking an iron supplement.
They'll tell you when to take it and how much. You may need to eat more fibre and drink more fluids to prevent constipation.
Vegetarian sources of iron are more difficult for your body to absorb. Vitamin C can help you absorb iron. Kiwis, peppers, berries and oranges are good sources of vitamin C. Avoid tea or coffee with these snacks.
Iodine
Iodine is an important nutrient for your baby's thyroid and brain development.
Milk, yogurt and white fish are the main sources of iodine in Ireland. If you are vegan or do not eat dairy products, use fortified plant-based milk substitutes.
If you are taking a pregnancy multivitamin, check that it gives 120 to 150 micrograms of iodine.
Tell your doctor or midwife if you take medicine for thyroid function.
Vitamin D
Vitamin D is important for bone health.
The body creates vitamin D from direct sunlight on the skin. But in autumn and winter months, you might not make enough vitamin D from the sun.
Vitamin D is also found in some foods. But it's difficult to get enough vitamin D from food alone.
Take a daily supplement containing 15 micrograms (600 IU) of vitamin D3 during pregnancy.
Most pregnancy multivitamins contain only 10 micrograms (400 IU). If you are taking a multivitamin, eat food rich in vitamin D to help you reach the recommended amount.
Sources of vitamin D include fortified:
- milk and yogurts
- plant-based milk drinks
- plant-based spreads
- bread
- breakfast cereals
If you’re vegan and taking a supplement, check the label to make sure your vitamin D is suitable for vegans. Some vitamin D3 supplements come from animal sources.
Calcium
Calcium is an important nutrient to help your baby's bones and teeth develop.
You need 1500mg calcium a day during pregnancy. You can get this by eating food rich in calcium 2 to 3 times per day.
If you are pregnant with twins, are a teenager or had bariatric surgery for weight loss, have 3 to 5 servings a day.
Good vegetarian and vegan sources of calcium include:
- milk, yogurt and cheese - if you eat dairy
- fortified unsweetened plant-based 'milk' drinks or yogurts
- dark green leafy vegetables such as kale or spinach
- calcium-set tofu
- sesame seeds and tahini - often found in hummus
- dried fruit such as apricots, figs or prunes - limit these if you have gestational diabetes
- pulses such as lentils, beans or chickpeas
- fortified breads
Vitamin B12
Vitamin B12 is essential in pregnancy for:
- energy
- using iron in pregnancy
- brain function
- a healthy nervous system for your baby
Vitamin B12 is only found naturally in foods from animal sources, such as such as meat, fish, dairy products and eggs.
If you eat dairy products and eggs, you probably get enough.
You are at risk of low vitamin B12 if you are vegetarian, vegan or do not eat dairy.
You may need B12 injections every 3 months if you:
- have low B12 levels before pregnancy
- had bariatric surgery for weight loss
If you are vegan
Take a supplement with 10 micrograms of B12 once a day. You will usually need this even if you are already taking a pregnancy multivitamin with B12 in it.
Include foods in your diet with added vitamin B12 such as:
- some fortified plant-based milk drinks
- fortified breakfast cereals
- fortified plant-based spreads
- fortified yeast flakes at least twice a day
Check the labels of fortified foods to see how much vitamin B12 they contain.
Vitamin B12 or B9 (folate) deficiency anaemia
Folic acid
If you're pregnant or trying for a baby, you should take a 400 microgram folic acid supplement daily. Do this until you're 12 weeks pregnant and continue taking folic acid after pregnancy.
Folic acid is essential for the healthy development of a baby, especially their neural tub.
Folic acid when planning a pregnancy
Omega 3 fatty acids
Omega 3 fatty acids are needed for the development of your baby's brain, nervous system and eyes.
The most important types in pregnancy are EPA, DHA and ALA.
Vegetarian and vegan sources of EPA and DHA are only found algae supplements. ALA is found in plant-based food.
Good sources of ALA include:
- rapeseed oil
- ground flaxseeds (linseeds)
- chia seeds
- olive oil
- walnuts
- flaxseed oil
- edamame
ALA is harder for the body to absorb. You should take a supplement of EPA and DHA during pregnancy.
Choline
Choline is important for baby’s brain health during pregnancy.
Most pregnancy multivitamins do not contain choline.
Sources of choline include:
- eggs
- edamame
- some green vegetables such as broccoli, Brussels sprouts and green peas
- shiitake mushrooms
- cauliflower
- some legumes such as navy beans or pinto beans
