It should be FINE.
I was mistakenly told that I could not be a pregnant & healthy vegetarian so I went back to eating meat. And then I was nursing and same thing. Then pregnant and nursing again (LOL~ 5 years straight, now, pregnant and/or nursing!)
Anyway... The things to worry about are calcium, healthy fat, protein, and iron. Iron especially while pregnant. Even the average woman can get anemic while pregnant.
Taking a prenatal vitamin is a great place to start. You'll be getting your calcium and iron through that, even if you are accidentally low in your diet for those 2.
Calcium foods:
Black Beans 1 cup, 120 mg calcium
Navy Beans\t1 cup, 130 mg calcium
Fortified Cereal\t1 cup, 300 mg calcium
Soybeans, cooked \t1 cup, 180 mg calcium
Spinach, cooked \t1/2 cup, 130 mg calcium
Bok Choy\t1/2 cup, 80 mg calcium
Kale, cooked\t1/2 cup, 90 mg calcium
Corn Tortilla\t1, 6 inch, 50 mg calcium
Greens, mustard \t1/2 cup, 100 mg calcium
Fortified Orange Juice\t1 cup, 300 mg calcium
Fortified Cereal \t1 cup, 300 mg
Waffle, fortified\t1, 150 mg
Soy milk, fortified\t1 cup, 400 mg
Greens, mustard\t1/2 cup, 100 mg
Tofu \t1 cup, 40 mg
Almonds\t2 oz., 150 mg
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Iron foods:
List of Grains Rich in Iron: \tIron (mg.)
Brown rice, 1 cup cooked \t0.8
Whole wheat bread, 1 slice \t0.9
Wheat germ, 2 tablespoons \t1.1
English Muffin, 1 plain \t1.4
Oatmeal, 1 cup cooked \t1.6
Total cereal, 1 ounce \t18.0
Cream of Wheat, 1 cup \t10.0
Pita, whole wheat, 1 slice/piece, 6 ½ inch \t1.9
Spaghetti, enriched, 1 cup, cooked \t2.0
Raisin bran cereal, 1 cup \t6.3
List of Iron Rich Legumes, Seeds, and Soy: \t
Sunflower seeds, 1 ounce \t1.4
Soy milk, 1 cup \t1.4
Kidney beans, ½ cup canned \t1.6
Chickpeas, ½ cup, canned \t1.6
Tofu, firm, ½ cup \t1.8
Soy burger, 1 average \t1.8 to 3.9*
List of Vegetables Rich in Iron: \t
Broccoli, ½ cup, boiled \t0.7
Green beans, ½ cup, boiled \t0.8
Lima beans, baby, frozen, ½ cup, boiled \t1.8
Beets, 1 cup \t1.8
Peas, ½ cup frozen, boiled \t1.3
Potato, fresh baked, cooked w/skin on \t4.0
Vegetables, green leafy, ½ cup \t2.0
Watermelon, 6 inch x ½ inch slice \t3.0
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Protein foods (more than you'd think!
)
Large Egg \t7 grams/egg
Milk \t8 grams/cup
Cheese (eg. Cheddar) \t7 grams/ounce
Bread \t4 grams/slice
Cereal \t4 grams/1/2 cup
Vegetables \t2 grams/ 1/2 cup
Soybeans (dry) \t10 grams/ounce
Peanuts \t7 grams/ounce
Lentils (dry) \t6.5 grams/ounce
Red beans \t6 grams/ounce
Baked potato \t9 grams/8 ounces
Cashews \t5 grams/ounce
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healthy fats: (couldn't find a comprehensive list, I'm sure others can add to mine)
avocados
olive oil
extra virgin olive oil
nuts
seeds
flax seed, ground (sprinkle on other foods or cook in, though the less-heated, the better)
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Basically, cook in oil or steam veggies, eat 2-3 veggies per main meal, have 1 starch per meal (beans, potato, rice, pasta), handful of nuts as a snack, etc.
If you aren't dropping eggs and dairy now (or ever) you'll find the hardest part is figuring out what to make as a rounded meal.
Starch & 2 veggies is what I shoot for. Potato, broccoli, carrots. Rice, stir fry. Pasta with chunky garden veggie sauce & a salad. Enchilada with rice, corn, beans, and spinach. The possibilities are endless!
HTH, and welcome!!
