You can maintain a vegetarian diet during pregnancy preparation and throughout pregnancy, provided your meal plan is well-designed to supply adequate energy and nutrients. An unbalanced vegetarian diet can lead to deficiencies in essential nutrients for the mother's health, blood formation, and the development of the fetus's brain, nervous system, bones, and tissues.

Before pregnancy, undergo a general health check-up and inform your doctor about your diet, specifying if you consume eggs and dairy or follow a strict plant-based regimen. Individuals who include eggs and dairy in their vegetarian diet often find it easier to meet their needs for protein, vitamin B12, calcium, iodine, and choline than those on a purely plant-based diet. Your doctor can assess your weight, body mass index, dietary intake, medical history, current medications, or supplements, and may recommend blood tests such as a complete blood count and ferritin levels.

Natural plant foods offer almost no reliable vitamin B12. Illustration: Van Anh

For daily meals, each main meal should include protein from sources like tofu, soybeans, various beans, peanuts, nuts, and whole grains. If your diet allows, incorporate eggs, milk, and dairy products. Avoid meals consisting solely of rice, noodles, or vermicelli with vegetables and soy sauce, as these often lack sufficient protein and energy.

Plant-based iron, found in beans, tofu, leafy green vegetables, nuts, and fortified grains, is less absorbed than iron from animal products. To enhance absorption, consume these foods with vitamin C-rich items such as oranges, grapefruits, guavas, kiwis, tomatoes, and bell peppers. Avoid drinking tea or coffee during or immediately after meals.

Vitamin B12 is vital for blood formation and the development of the fetal nervous system. Natural plant foods are generally not reliable sources of vitamin B12. Individuals on a purely plant-based diet should use B12-fortified foods or take supplements as advised by a professional.

Also prioritize iodine, choline, calcium, vitamin D, and omega-3. Iodine is necessary for the mother's thyroid function and fetal brain development; appropriate use of iodized salt can help meet this need. Choline is present in eggs, soybeans, various beans, peanuts, broccoli, and some nuts. Calcium can be obtained from milk, yogurt, cheese, or unsweetened plant milks fortified with calcium and vitamin D. While flaxseed, chia seeds, walnuts, and canola oil provide omega-3 alpha-linolenic acid (ALA), its conversion to docosahexaenoic acid (DHA) is limited.

Be aware that even a vegetarian diet can lead to excessive weight gain, blood sugar imbalances, or micronutrient deficiencies if it primarily consists of white rice, noodles, fried foods, sweets, soft drinks, and processed vegetarian dishes. Prioritize minimally processed foods and appropriately fortified options.

You are not required to reintroduce animal products if you can maintain a complete and varied diet with proper monitoring. Individuals who are purely plant-based, underweight, anemic, experience severe morning sickness, are carrying multiple fetuses, have gastrointestinal diseases, or a history of fetal growth restriction should consult their doctor early for advice and a comprehensive pregnancy monitoring plan.

Nutritionist Nguyen Thi Quynh

Department of Nutrition

Tam Anh General Hospital Hanoi