Growing Strong And Healthy Vegetarian Kids: From Preconception Through Infancy

I am in the somewhat unusual position of being a second-generation (lacto-ovo) vegetarian now raising third-generation veggies. Inspired by a personal encounter with the factory farming that was then still on the rise, my mother, as a teenager, unilaterally decided she no longer wanted to eat meat. She knew no other vegetarians at that time, and didn’t until much later. (Yep, I checked, and I myself was the second vegetarian she ever encountered!)

By the time my father and she were ready for a baby, even he questioned whether vegetarians could get pregnant. When my mother did conceive, a doctor warned her that her child might be born looking healthy, but would likely turn out to be infertile. Slightly worried, she decided to compromise by becoming a pescatarian for the duration of her pregnancy.

I, having grown up meat-free, simply carried on attempting to eat a varied and healthy diet during my pregnancies. Vegetarianism being more popular by this time, I received no disparaging or concerned comments from anyone, including healthcare professionals. What do you do if the worried voices don't come from others, but from within yourself, though?

Thankfully, the answer very much appears to be “no". Though carefully considering your nutrition during pregnancy and the preconception stage is always wise, as your baby’s health does partially depend on what you eat, vegetarians have no reason to be more concerned than other future parents.

That is, studies stretching back decades make it perfectly clear that the birth weights of babies born to lacto-ovo vegetarians and vegans do not differ from the birth weights of those of meat-eaters in any statistically significant way. (Macrobiotic parents, however, may be grateful to receive the information that infants born to macrobiotic mothers indeed tend to have lower birth weights, and may consider adjusting their diets for the duration of their pregnancies.)

Do vegetarian women have anything to consider when they start trying to conceive, then? Indeed, they do.

• Folate (synthetically known as folic acid) is a hugely important nutrient during preconception and early pregnancy, as its intake has been shown to greatly reduce the risk of neural tube defects such as spina bifida. Amply available through all manner of leafy greens, this is not a nutrient vegetarians who consume lots of greens have to worry about.

• Protein, which lacto-ovo vegetarians can get from such sources as beans, soy products, nuts, eggs, and grains isn’t a concern for the average veggie either. It is recommended that you consume a combined daily total of 60 grams a day in pregnancy.

• Calcium and vitamin D, which work in cooperation, are both important to maintain your health during pregnancy. Should your intake of calcium be inadequate, your own body will become your baby’s source of calcium. Dairy and greens will be an adequate source of calcium for lacto-ovo veggies during pregnancy, as long as they were not deficient prior to conceiving. Ask your healthcare provider, based on the time you spend outside and the climate where you live, whether you need to take a vitamin D supplement.

• Vitamin B12, which only reliably comes from animal sources, is an essential nutrient during pregnancy and in general. The recommended daily intake is 2.2 mcg. Talk to your healthcare provider about supplement recommendations or look for fortified foods, of which there are plenty, if you are a vegan. If you are a lacto-ovo veggie, you will not typically need to worry.

• Zinc is another important nutrient. While you are no more at risk of a deficiency as a vegetarian than your meat-eating peers, make sure you eat things like hard cheese, dried beans and miso.

• Vegetarians, being slimmer, on the whole, than meat eaters, should make sure they gain an adequate amount of weight during their pregnancies, in consultation with their healthcare providers.

READ Five Groups of Vegan and Vegetarian High-Protein Foods

While new vegetarians who are also trying to conceive or pregnant might have to make some special efforts to ensure that their diet meets all their nutritional needs, as they’re still adjusting to a new diet, those who have been vegetarian for a (long) while will not typically need to make any dietary changes during pregnancy. (None, that is, besides those any pregnant mother will make: no alcohol, less caffeine, you know the drill!)

Growing Strong And Healthy Vegetarian Babies

Vegetarian Nursing Moms: What Do You Need To Know?

What do vegetarian and vegan breastfeeding mothers need to know? Karen Smith RD, a senior dietitian with the Physicians Committee for Responsible Medicine, assured you that you have nothing to worry about. She told SteadyHealth:

"Vegetarian and vegan mothers who breastfeed are giving their babies a great start in life, and they can be assured that maintaining a diet high in fruits, vegetables, whole grains, and legumes while breastfeeding can meet their nutrition needs as well as the nutrition needs of their babies. Breast milk is the best choice of nutrition for a baby for reasons that go beyond its perfectly designed nutritional composition. It contains antibodies and other properties that provide immunological protection against many diseases. And, the essential fatty acids in breast milk promote cognitive growth and visual acuity."

Is there anything vegetarian breastfeeding mothers should avoid eating, then? Karen advises against the consumption of milk and dairy products while you are nursing your baby:

"Since cow’s milk proteins are a known cause of colic and can pass through breast milk, avoiding dairy products is beneficial." 

She also notes:

"It is recommended that all breastfeeding mothers, regardless of diet, provide a vitamin D supplement to their infants. It is also important for vegan and vegetarian mothers to supplement their diets with vitamin B12."

While anyone consuming any kind of animal protein, including in the form of milk and other dairy products, likely gets enough vitamin B12, supplementation with this vitamin is essential for your health and your baby's if you have decided to follow the advice to steer clear of dairy products while you are breastfeeding.

When Vegan Mothers Can't Breastfeed

Vegan parents who do not breastfeed their babies, feeling strongly about avoiding animal products, may be tempted to look for a strictly vegan option. Does a safe vegan substitute for your own breast milk exist? The answer is "yes". As Karen points out:

"In the rare instance that a mother is unable to breastfeed, I highly recommend donated breast milk from a milk bank as the best alternative."

Breast milk from milk banks is tested and guaranteed to be free of diseases. While there are plenty of arguments against simply accepting pumped breast milk through ads on Craig's List and the like, parents who are lucky enough to have vegan breastfeeding friends who are willing to donate their milk might be able to offer their babies purely vegan breast milk.

READ Breastfeeding Your Baby: Why Breast Is Still Best

Note, however, that if donated breast milk is not available, home-made vegan formulas are not a safe alternative. Indeed, offering your baby such formulas can lead to severe malnutrition, as they lack essential nutrients. As has sadly already been seen, it can even lead to infant death.

Karen told SteadyHealth:

"If breast milk cannot be provided to an infant, the only safe alternative is commercial infant formula. Soy based formulas are typically not vegan as their source of vitamin D is animal derived. It is important to note that no matter your diet preference, the only options for infant nutrition are breast milk, which is the best form, or a commercial infant formula, and it is not safe to replace or eliminate these options."