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Pregnancy is a joyous time, but it is a time that is also full of doubt and confusion. There are so many misconceptions and old wives tales circulating (and no shortage of people willing to tell you what you should and shouldn't be doing) that every time you lift a fork to your mouth you could wonder, "Is this bad for my baby?". Rest assured that no matter what meat-eaters tell you, you can have a healthy vegetarian or vegan pregnancy.

Thanks to the Atkins diet, protein is now a focus in our diets,usually in the form of meat. Vegetarian forms of protein are often lower in fat, lower in calories and generally healthier for you. Although meat is a complete protein meaning it has every amino acid in it, you can combine vegetarian sources to create complete proteins. Brown rice and beans, or a slice of whole grain bread with cottage cheese are a few examples. You also don't have to eat these foods at the same time to get the benefits from them. For a vegetarian complete protein, grab a bowl of quinoa, a tasty grain that is great as a side or in a salad. Other great sources or protein are tofu, seitan (which you can make yourself), whole wheat pasta, and you can even make burgers out of beans or nuts for a fraction of what you pay when you buy the frozen ones.

Iron is another topic of concern when it comes to vegetarians/vegans. Those beans that you are eating for protein are also a great source of iron, and so are anti-oxidant rich dark leafy greens everyone should be eating.

Vitamin B12 is easily obtained through milk and dairy products, but also vegan sources such as fortified cereals and fortified soy milks. You can also find vegan supplements.

Omega 3's can be found from flaxseeds and flaxseed oil. You can also find omega 3's in certain products that use algal oil, a vegetarian source made from algae.

Everyone should be watching what they are eating, pregnant or not. It can be very annoying to have people giving unwanted opinions, and for whatever reason when you are pregnant people feel the need to tell you what to do. The odds are that if you are eating properly, you are getting all of the nutrients you need, maybe even more than our carnivorous counterparts. I have been a vegetarian for almost 12 years, and have had two successful, wonderful pregnancies. During my first pregnancy, I had an older gentleman offer me meat at work everyday because he wanted to make sure I was getting enough protein for my growing baby. Fast forward to the end of my pregnancy, my son was born 9lbs 6oz and grew like a weed through his infancy. So next time someone gives you a hard time about your dietary choices, smile, take a big bite of your tofu jerky, and feel confident that you are providing a great start for your new baby.

Learn more about this author, Berlinda Acosta.
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