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All pregnant women need to put a little extra thought and attention into their diet. A vegetarian woman is no different; with minimal effort, she can maintain a strong, healthy body for herself and her child without eating meat.

The main dietary concerns for pregnant women are protein (to build healthy muscle and tissue), iron (for blood oxygenation), folic acid (to aid cell division in early pregnancy), calcium (for bones, teeth and muscular energy) and good fats (for fetal brain development). All of these dietary needs can be successfully met with a healthy vegetarian diet.

PROTEIN:
Eggs are a great source of protein as well as omega 3 fats (the good kind) and choline (important for nerve and brain functioning.) Indeed, eggs are often called 'The Perfect Pregnancy Food'. Vegetarians concerned about animal welfare can purchase organic, cage free, vegetarian fed eggs at their local health food store.

Soy is also a useful source of protein and also provides calcium.

Legumes- peas, lentils, beans and nuts- make for a great meal or snack and are high in protein.

Dairy products- especially yogurt, which provides the health benefits of probiotics, are a good source of protein. To protect the mother's milk supply, organic dairy products are the safest choice.

IRON:
Often lacking in vegetarian diets, great sources are leafy greens, seaweed, dried fruits, pulses, wheat germ, bran, yeast, nuts, seeds (pumpkin seeds have the most), parsley, and molasses.

FOLIC ACID:
Folic acid can be found in yeast, whole grains, nuts, and dairy products.

CALCIUM:
Natural food sources of calcium are soy products, nuts, seaweed and kelp products, wheat germ and wheat bran. (The effects of calcium from dairy are debated.)

GOOD FATS:
Eggs, flax seeds or flax oil, nuts (walnuts have the greatest amount.

Of course, a wide range of foods not listed here- including whole grains, fruits and vegetables- are always beneficial for pregnant women.

In addition, all pregnant women should drink 68-80 ounces of water each day. At the end of the pregnancy, Raspberry leaf tea can be consumed to help soften the cervix in preparation for birth as well as stimulate milk production.

Learn more about this author, Leigh Dennis.
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