“A healthy, balanced vegetarian diet during pregnancy and breastfeeding is completely safe for both mother and child. However, vegetarians may need to plan their diets to ensure they get adequate intakes of iron, calcium, protein and folate.
Eat plenty of iron-rich foods such as tofu, red kidney beans, dark green vegetables and iron-fortified breakfast cereals, with a source of vitamin C to ensure maximum absorption. Include dairy products and foods fortified with calcium, like soy drinks and breakfast cereals, to help increase calcium in the diet.
During pregnancy and breastfeeding, a slightly higher amount of protein is necessary, which can be adequately met by a varied vegetarian diet, including soy products, pulses, cereals, nuts, eggs and milk products.
Folate and vitamin A are also important – vegetarians can boost their intake of vitamin A by eating plenty of orange and yellow vegetables and can increase their folate with pulses, bread and fortified cereals.”