According to Julieanna Hever, young or old, Olympic athlete or coach potato, a well-planned vegetarian diet will give your body the fuel it needs to thrive.
A veg diet is appropriate for all populations across the lifespan, including pregnant women.
A pregnant women needs to be mindful of healthy weight again (a total average of 25-35 pounds), as well as of her nutrient intake, since nutrient needs increase at this time.
Ensure adequate consumption of a wide variety of whole plant foods: protein via beans, lentils, peas, nuts butter, seeds, and leafy greens; omega-3 fats for brain development from flax/hemp/chia seeds, walnuts, soy products, and leafy greens; and iron from iron-rich foods (beans, leafy greens, sea vegetables, lentils, and tahini) together with vitamin C-rich foods (fruits, bell peppers, broccoli, and kale).
Encourage kids to eat a diverse selection of whole fruits, veggies, legumes, grains, nuts, and seeds (and vitamin B12 supplement) through role modeling, consistently providing healthy options, and maintaining many tasty choices in the home.
The greatest challenge is dealing with social situations –school, parties, sporting events, etc.- so be sure to be prepare in advance for these occasions.
With sufficient calories to maintain energy needs and lots of colorful fruits and vegetables, a veg diet is ideal for athletes.