[0.44] Brigid welcomes Stef back to the podcast and introduces her to the listeners.

[3.00] Stef gives the top nutritional needs that a pregnant or pre-pregnant person requires in each trimester.

[8.09] Stef lists and explains the different types of vegetarian diets.

[11.30] Stef talks about what people should do to help them meet their nutritional requirements.

[12.10] Stef talks about the assumption that a vegetarian diet is significantly healthier than someone who eats meats or animal by-products.

[13.40] Stef talks about the Australian dietary guidelines of what to eat in pregnancy.

[16.51] Brigid and Stef talk about being interested in or enjoying cooking.

[19.13] Stef talks about layering other dietary restrictions with a vegetarian diet.

[20.58] Stef talks about the grams of protein that someone needs in their diet and compares animal sources of protein and plant-based sources of protein.

[25.20] Stef talks about what people can do to make sure that they can get enough protein, and how she helps her clients in this situation.

[29.05] Stef talks about some of the convenience foods that vegetarians can grab.

[32.17] Stef discusses omega-3 fats and their importance in pre-pregnancy, pregnancy and postpartum.

[33.25] Stef talks about ways that omega-3 levels are reached for those who eat a vegetarian diet.

[38.10] Stef talks about some of the micronutrients those who eat a vegetarian diet need to consider.

[39.44] Stef stresses the importance of taking B12.

[44.05] Stef talks about the nutrient choline and why it is important have.

[47.37] Stef talks about how vegetarians can be supported before, during and after pregnancy to make sure that they are getting all their important nutrients.

[51.12] Stef talks about where people can find her for support.