The protein in these vegetarian favorites counts as a unit. Strive for six units per day of proteins. Adding veggies, fruits, calcium-fortified juice, and plenty of whole grains to these suggestions will quickly add up to a balanced intake of nutrients during pregnancy or while breastfeeding.
- One free-range egg: scrambled and served with whole grain toast, or boiled and stuffed with the yolk and organic cottage cheese or hummus.
- One-half cup cooked lentils with shredded carrots wrapped in a sesame tortilla and tossed with a balsamic vinaigrette.
- Two heaping tablespoons of natural peanut butter on crackers or on a sandwich. Also try almond butter or cashew butter for some variety.
- One-third cup mixed nuts (almonds, cashews, walnuts) crushed and mixed into yogurt, on a salad, or tossed with crispy rice noodles and oriental seasoning (MSG free).
- Four ounces tofu, tempeh, or textured vegetable protein (TVP) cooked and cubed over whole wheat pasta with raw or cooked veggies and pasta sauce, or wrapped in large romaine lettuce leaves topped with shredded organic cheese.
Helpful Support and References
Finding a caregiver for you and your baby who is well-versed in the specifics of veggie diets may take some searching, or you may have to do some gentle education about nutritional soundness. There is little evidence to suggest that a well-balanced vegetarian diet is any less credible than a well-balanced meat diet.
Collect reference books or articles that provide support, such as Pregnancy, Children, and the Vegan Dietby Dr. Klaper.