Frequently Asked Questions about Vegetarian Diets For information such as whether dairy products are necessary for strong bones, or whether there is sufficient protein in a plant-based diet, about pregnancy or raising children on a plant-based diet can be answered by look at these sites. A Short Web Page Answering Some of the Most Common Questions Information on Vegetarian and Vegan Diets. Vegetarian Diets in Pregnancy Vegetarian diets in pregnancy are very healthy. Vegetarian moms have a lowered risk of pregnancy induced hypertension, pre-eclampsia, excessive weight gain and gestational diabetes. I would suggest that the fat content of the diet be about 15- 20% of total calories, though that fat should come from natural unprocessed sources like avocado or nuts rather than bottled oils. I also suggest taking a vitamin B12 oral supplement of 100 mcg per day or 2,000 mcg once a week. I generally suggest all pregnant women whether vegetarian or not to supplement with folic acid 400 mcg daily, vitamin D at 400 IU per day (if not getting good sun exposure) and DHA (an omega 3 fatty acid) of 200 mg per day. See my web page discussion about DHA. For more information on vegetarian diets in pregnancy I suggest reading this book, click on the link to order or you can order it from Amazon: Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition By Holly Roberts, D.O., F.A.C.O.G. Fulfilling every nutritional guideline recommended by the American College of Obstetrics and Gynecology, this book is the first authoritative guide to maintaining a healthy plant-based diet before, during, and after the birth of your child. Here is a short web page: Vegetarian Diets in Pregnancy Does a Vegetarian Diet Provide Enough Protein or Calcium? What About Dairy Products? Yes! There is no need to worry. No food combining or excessive attention need be paid to where you get your protein. Don’t worry you’ll get all the calcium you need from plants. Regarding Dairy, Calcium and Strong Bones visit Strongbones.org I highly recommend that you check out Dr. McDougall’s Articles on Protein, Calcium and Diary. He also has a good video on the subject. What about Athletes on a Vegetarian Diet? Without a doubt athletes can succeed on a vegetarian diet. Perhaps you’d like to be like Scott Jurek Professional Ultimarathon Champion course record holder and consecutive seven-time champion of the Western States 100 Mile Endurance Run, two-time champion of the Badwater Ultramarathon, defending two-time Spartathlon champion, and winner of Hardrock 100 Mile Endurance Run. Or maybe like Brandon Brazier Professional Triathlete and author of The Thrive Diet Or like Carl Lewis the Olympic Champion. Intrigued? See Dr. McDougall’s Article Building Your Own Athletic Body Children Thrive on a Vegetarian Diet Don’t worry, children do great on a vegetarian diet. Vegetarian kids are less likely to be obese and most importantly grow just as tall and strong as kids eating a regular western diet. Check out these handouts: Vegetarian Diets for Children: Right from the Start Vegetarian Diets: Advantages for Children Healthy Snacks for Kids Books: Healthy Eating for Life for Children By Amy Lanou, Ph.D Mostly Vegetarian Diet Disease Proof Your Child: Feeding Kids Right By Dr. Joel Furhman Return to Moving Toward a Plant-Based Diet or Continue with the Next Topic Environmental Benefits of Switching to a Plant-Based Diet

Frequently Asked Questions about Vegetarian Diets

For information such as whether dairy products are necessary for strong bones, or whether there is sufficient protein in a plant-based diet, about pregnancy or raising children on a plant-based diet can be answered by look at these sites.

A Short Web Page Answering Some of the Most Common Questions

Information on Vegetarian and Vegan Diets.

Vegetarian Diets in Pregnancy

Vegetarian diets in pregnancy are very healthy. Vegetarian moms have a lowered risk of pregnancy induced hypertension, pre-eclampsia, excessive weight gain and gestational diabetes. I would suggest that the fat content of the diet be about 15- 20% of total calories, though that fat should come from natural unprocessed sources like avocado or nuts rather than bottled oils. I also suggest taking a vitamin B12 oral supplement of 100 mcg per day or 2,000 mcg once a week.

I generally suggest all pregnant women whether vegetarian or not to supplement with folic acid 400 mcg daily, vitamin D at 400 IU per day (if not getting good sun exposure) and DHA (an omega 3 fatty acid) of 200 mg per day. See my web page discussion about DHA.

For more information on vegetarian diets in pregnancy I suggest reading this book, click on the link to order or you can order it from Amazon:

Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition
By Holly Roberts, D.O., F.A.C.O.G.

Fulfilling every nutritional guideline recommended by the American College of Obstetrics and Gynecology, this book is the first authoritative guide to maintaining a healthy plant-based diet before, during, and after the birth of your child.

Here is a short web page:

Vegetarian Diets in Pregnancy

Does a Vegetarian Diet Provide Enough Protein or Calcium? What About Dairy Products?

Yes! There is no need to worry. No food combining or excessive attention need be paid to where you get your protein. Don’t worry you’ll get all the calcium you need from plants.

Regarding Dairy, Calcium and Strong Bones visit Strongbones.org

I highly recommend that you check out Dr. McDougall’s Articles on Protein, Calcium and Diary.

He also has a good video on the subject.

What about Athletes on a Vegetarian Diet?

Without a doubt athletes can succeed on a vegetarian diet.

Perhaps you’d like to be like Scott Jurek Professional Ultimarathon Champion course record holder and consecutive seven-time champion of the Western States 100 Mile Endurance Run, two-time champion of the Badwater Ultramarathon, defending two-time Spartathlon champion, and winner of Hardrock 100 Mile Endurance Run.

Or maybe like Brandon Brazier Professional Triathlete and author of The Thrive Diet

Or like Carl Lewis the Olympic Champion. Intrigued? See Dr. McDougall’s Article Building Your Own Athletic Body

Children Thrive on a Vegetarian Diet

Don’t worry, children do great on a vegetarian diet. Vegetarian kids are less likely to be obese and most importantly grow just as tall and strong as kids eating a regular western diet.

Check out these handouts:

Vegetarian Diets for Children: Right from the Start

Vegetarian Diets: Advantages for Children

Healthy Snacks for Kids

Books:

Healthy Eating for Life for Children
By Amy Lanou, Ph.D

Mostly Vegetarian Diet

Disease Proof Your Child: Feeding Kids Right

By Dr. Joel Furhman

Return to Moving Toward a Plant-Based Diet

or Continue with the Next Topic Environmental Benefits of Switching to a Plant-Based Diet