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Healthy Vegetarian Eating for New Moms

sandwich with lettuce, tomato, onions and cheese


Meat can be a good source of iron and other nutrients. But - as long as you plan your meals properly - you can get all the energy you need from a vegetarian diet.  

Canada's Food Guide can help you make healthy choices by using these substitutions:

  • In the meat and meat alternatives group, substitute 75 g (2.5 oz) of meat with the following options: 
    • ¾ cup (175 mL) cup cooked dried beans, peas, or lentils
    • 2 eggs
    • ¼ cup (60 mL) nuts or seeds
    • ¾ cup tofu (175 mL)
    • 2 Tbsp (30 mL) peanut or nut butter
  • If you don't drink milk, try soy beverages fortified with calcium, vitamin D, and vitamin B12. One cup (250 mL) of soy beverage is one Canada’s Food Guide serving. You can also use fortified soy cheese or soy yogurt in place of cow milk-based yogurt or cheese.

For more information about vegetarian eating, call 8-1-1 to speak to a registered dietitian

Resources & Links:
HealthLink BC: Vegetarian Diets: Are Vegetarian Diets Healthy
HealthLink BC: Quick Tips: Adding Fruits and Vegetables to Your Diet 

Last Updated: August 5, 2013