Health & Nutrition Pregnant Uncategorized

Meal Ideas for Vegetarian Pregnant Mums

Pregnant women need to ensure their diets include essential nutrients and avoid taking potentially harmful foods during pregnancy.


Vegetarians do not consume meat for a variety of reasons, and pregnant mums who are vegetarians may be concerned about obtaining sufficient nutrients in their diet.

Can pregnant women maintain their vegetarian diets while supporting a healthy pregnancy? The answer is yes, as rich sources of essential nutrients can be found in non-meat products.
Consuming a healthy variety of vegetables, legumes, nuts and fruit is beneficial to both mother and baby. With proper meal planning, plant-based diets can be continued throughout pregnancy.


The key nutrients to focus on are protein, iron, calcium, Vitamin D, Vitamin B12 and folate.

Vegetarian meals can be nutritious and a delight to the palate. We have curated some palatable meal ideas that brim with healthy wholesome nourishment for vegetarian pregnant mums!


Start your day with hummus on toast and a side of mixed fruit.



  • Chickpea Hummus on toast
    Hummus can be easily made by blending boiled chickpeas with tahini and lemon juice. An excellent source of iron, Vitamin B6, magnesium, protein and fibre, chickpeas also contain folate, Vitamin K, phosphorus, zinc, copper, manganese, choline and selenium.


  • Banana Pancakes
    Pregnancy may cause fatigue to creep any time during the day, so this easy two-ingredient recipe is not only easy to whip up but also contains protein and carbohydrates to power you up.


Light Snacks


  • Fruit Platter
    When it comes to fruits, aim for a colourful variety. Eat a rainbow of fruits to increase the number of nutrients consumed to support a healthy pregnancy. Passion fruit, blackberries, green grapes and starfruit are some of the fruit you can add to your vegetarian diet.


  • Nut butter on crackers
    Nut butters are incredibly easy to make and you can choose from almonds, cashews, hazelnuts… the choices are endless! Nuts contain monounsaturated fatty acids for a healthy heart and are packed with protein.


Dairy-free cheeses can be used as a topping for pizza.




  • Simple Vegan Pizza
    Surprise, you can have guilt-free pizza that is as satisfying as its traditional counterpart. Vegan cheese is made from blended cashew nuts and does not contain dairy. If you do not have an allergy to nuts, the copper in cashew nuts helps the body to make use of iron efficiently. It is a good source of monounsaturated fats. Top it with roasted vegetables and add spinach for your daily iron requirements. Iron is a necessary nutrient as it supports additional red blood cells, placenta and the growing baby.


  • King Oyster “Scallops”
    When prepared a certain way, king oyster mushrooms can pass off for scallops. Mushrooms have long been used as a vegetarian substitute for meat. King oyster mushrooms are low in fat and calories, yet high in fibre and protein. A cup of sliced mushrooms provides 6% of daily protein requirements and 8% of dietary fibre for women.


  • Vegetarian Sushi
    This vegetarian maki roll is light and satisfying as it has carrots, omelette and cucumber enveloped in fluffy, vinegared sushi rice. Some vegetarians consume eggs and dairy products, so it depends on how strict you are. Eggs are a source of iron and egg yolk contains Vitamin D.


The colourful appearance of vegetarian sushi can help improve appetite and makes for a delish meal for pregnant mums.




  • Vegan No-Churn Chocolate Ice Cream
    Indulge in smooth, creamy, chocolate ice cream made from only 5 ingredients! This recipe contains dates, which are high in fibre and antioxidants. It is known to relieve constipation, a common bugbear of pregnant women in their second and third trimesters. Dates lower blood cholesterol, regulate blood sugar and keep you satiated and feeling fuller for longer.


As you can see, there are plenty of non-meat substitutes and meals that vegetarian mums can enjoy and maintain a healthy pregnancy at the same time. Enjoy guiltless and delicious meals without compromising on nutrition and taste!


Are you a vegetarian pregnant mum? Do share some of your favourite vegetarian recipes too!


Babies Health & Nutrition Toddlers

List of Iron-rich Food to Boost Your Child’s Iron Levels

Iron is needed to make haemoglobin found in red blood cells.

These red blood cells carry oxygen around our child’s body, to ensure that their organs, muscles, tissues and cells receive oxygen.

Iron is also essential for brain development and optimal function of their central nervous system.


How much iron do babies and toddlers need per day?

Health experts advise that full-term healthy babies are born with an iron reserve. During the first six month, babies obtain iron through breastmilk and/or iron-fortified infant formula milk. When they are ready to start solids, foods rich in iron can be included in their diet so they receive essential nutrients from fresh food too.

As a guide on the amount of iron essential for healthy development, babies from 7 to 12 months need 11mg of iron per day, and toddlers (1 – 3 years) require about 7mg of iron daily.

Babies who have low iron levels, or are diagnosed with anaemia or iron deficiency, may experience symptoms such as pale skin, frequent tiredness, dizziness and a slower development. It is important to seek medical advice or treatment from health experts. Doctors may prescribe multivitamins with iron for kids, or iron supplements for children to include in their diets.


List of Wholesome Foods Rich in Iron

Through diet, children can obtain iron from their daily meals. Eating a balanced diet is part of forming healthy eating habits in the family, to educate young children about conscious eating.

There are 2 types of iron – Heme and non-heme iron; from meat and vegetables respectively. Between both types of iron, heme sources are more easily absorbed by the body. Here is a list of iron-rich food that are great options for your babies and toddlers:

Beef up your child’s iron levels with tender beef cubes simmered in a tangy tomato broth – thumbs up for mama!

#1: Red meat

Beef, lamb, pork and duck are types of red meat that parents can prepare for children. However, due to religion or other reasons, certain red meat may be avoided. Hence, parents should look to other poultry or non-heme iron from vegetables instead.

Amount of iron your child gets: 100g beef = approx. 2.6mg iron; 100g lamb = approx. 1.9mg iron; 100g duck = approx. 2.7mg

Food ideas: Grill, stir fry, roast or bake – put together a one-pot beef stew, lamb pasta, or duck porridge. For young children, ensure that meat is fully cooked, avoiding semi-rare cooking states to reduce risk of food contamination.

These egg-cellent source of iron serves up a host of nourishment for your growing child.

#2: Eggs

Besides being touted as a brain food for its doses of DHA and Choline, eggs are high in iron too. For babies, serve them fully cooked as undercooked ones may pose a risk for food poisoning due to salmonella bacteria.

Amount of iron your child gets: 1 whole egg = approx. 1mg iron

Food ideas: One of the most versatile ingredients, eggs can be served in a variety of ways. Hard boiled eggs are great for babies and toddlers for that palate experience. Stuff omelettes, scrambled eggs and baked frittatas with added goodness from spinach and tomatoes (or other veggies!) for extra nutrients! Or simply crack an egg in your toddler’s bowl of Mee Sua – easy peasy!


Iron-rich lentils are usually blended, added in soup or made into a dip. A great palate experience for kids!

#3: Beans

Don’t belittle these itsy-bitsy beans! Kidney beans, lentils and chickpeas provide a rich source of iron for growing children. Vegans and vegetarian families may consume more of these beans for iron intake. What’s more, these beans add fibre to your child’s diet too, easing his bowel movements.

Amount of iron your child gets: 100g kidney beans = approx. 2.2mg iron; 100g lentils = approx. 3.3mg iron; 100g chickpeas = approx. 2.9mg iron

Food ideas: For babies, these beans may be blended and mashed to prevent choking. Try a mixed beans hummus as a deliciously healthy dip with toast or celery sticks; or perhaps a warm beans gravy to go with their iron-fortified cereal or rice. For toddlers, roasted chickpeas make tasty and healthy finger food too!

Kale juice, baked kale chips, sautéed kale and kale in salad – diverse ways to serve these greens to your kids!

#4: Kale and Spinach

These leafy greens are often added into baby’s food for good reasons. In addition to vitamins and minerals, Kale and spinach are rich in iron, and boost high nutritional goodness that support healthy development. Clearly, Popeye knew what’s good for him!

Amount of iron your child gets: 100g kale = approx. 1.5mg iron; 100g spinach = approx. 2.7mg iron

Food ideas: To retain the nutrients in spinach and kale, cook them briefly before they wilt completely. These vegetables are brilliant as is – try sautéed spinach with garlic, baked kale chips, or simply add a handful of these delectable greens into your child’s bowl of grains or noodles.

Look out for iron-fortied pasta, cereals and wholegrains to boost your child’s iron levels.

#5: Iron-fortified cereals, pastas and whole grains

Instead of white rice, consider offering iron-fortified cereals and pastas. That way, your child receives his daily dose of iron intake from his source of carbs too!

Amount of iron your child gets: Refer to individual packaging

Food ideas: Infant cereals enriched with iron are convenient food options. Serve according to the recommended way, so simply add fruits rich in Vitamin C to aid in iron absorption!


Seafood such as clams and oysters serve up a dish of succulent and juicy sources of iron for kids to enjoy!

#6: Seafood

Clams and oysters are ocean-fresh sources of iron-rich foods to add to your child’s diet. However, do be careful with the first introduction of seafood to your little ones, especially if there’s a seafood allergy in the family.

Amount of iron your child gets: 100g cooked clams = approx. 28mg; 100g cooked oyster (farmed) = approx. 7.8mg iron

Food ideas: Clams are commonly added into porridge or soup-based meals for their natural seafood sweetness! If your child enjoys fresh seafood, try a clam and oyster pasta dish or a Spanish cuisine like paella – ensure seafood is thoroughly cooked before serving your tot.

Besides regular diet, children may consume iron-fortified formula to meet their daily nutritional requirements and support optimal development.

To improve iron absorption, offer foods or drinks rich in vitamin C to enhance iron absorption. Freshly squeezed juices usually score with the kids! All in a bid to raise healthy and happy world-ready children!


Are you including iron rich food in your children’s meals? Do share them too!