 Chloe Jo Davis,
Founder of Girlie Girl Army
In the Midst of a Vegan Pregnancy by Robyn Moore
Vegan Pregnancy - My Own True Story by Hita Bambhania-Modha Your Healthy Vegan Pregnancy by Halfpintpixie Vegan Pregnancy Diet by Mindy Goorchenko ArticlesPregnancy and the Vegan Diet
Vegan Nutrition in Pregnancy and Childhood Superfoods for a Healthy Vegan Pregnancy Superfoods for Vegetarian Pregnancy and Lactation Alicia Silverstone's Pregnancy blog Vegetarian Diets for Pregnancy Recommended Reading
Skinny Bitch Bun in the Oven: A Gutsy Guide to Becoming One Hot (and Healthy) Mother! by Rory Freedman and Kim Barnouin
Vegetarian Mothers Cookbook: Whole Foods To Nourish Pregnant And Breastfeeding Women - And Their Families by Cathe Olson Your Vegetarian Pregnancy : A Month-by-Month Guide to Health and Nutrition by Holly Roberts The Everything Vegan Pregnancy Book: All you need to know for a healthy pregnancy that fits your lifestyle by Reed Mangels Vegan Pregnancy Survival Guide by Sayward Rebhal Vegan Baby Shower
|
Getting Nutrients During Pregnancy as a Vegan or VegetarianAs vegan or vegetarian, choosing a healthy diet is simple: eat grains, vegetables, fruits, protein and healthy fats, in that order, from largest to smallest servings. The same concept applies to your diet during pregnancy. The only difference is that it’s perfectly okay in fact, it’s essential that you eat more of certain nutrients once you’re pregnant. Why? Because your body needs more energy and nutrients to support the growth of your baby.
While you know it’s important to eat well, getting a grasp on the different nutrients a pregnant woman needs and making sure you get the right amounts each day may seem daunting. The information and tables to follow explain all the nutrients you need, how much of each one you should get daily, and how to get the right amounts from food and supplements. Pregnant women need to get more of certain nutrients than they did before pregnancy because the amounts of these nutrients in the body changes during pregnancy. These items include folic acid, protein, vitamin B12 and others. On the other hand, the amount of calcium and eight lesser known nutrients you need doesn’t change during pregnancy (see Table 1 for a complete list of the nutrients). (1) Can I get all the nutrients I need without eating dairy or meat ? Absolutely! If you want to avoid these foods during your pregnancy, it is safe to do so. If your loved ones want proof, you can tell them that the American Dietetic Association states that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegan diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes." In fact, when providing dietary recommendations during pregnancy, the American Dietetic Association and USDA both place beans, legumes and nuts in the same food group as meat and allow meat to be replaced by these plant sources. (2,3) Above based on The Green Pregnancy Diet by Radha McLean.  1. Institute of Medicine, "Dietary Reference Intakes: Macronutrients," September, 2002, http://www.iom.edu/Global/News20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx.
2. American Dietetic Association, "Position of the American Dietetic Association: Nutrition and Lifestyle for a Healthy Pregnancy Outcome," Journal of the American Dietetic Association 102 (2002): 1479-1490. 3. United States Department of Agriculture, "MyPyramid for Pregnancy and Breastfeeding," www.mypyramid.gov/mypyramidmomsindex.html. ________________________________________________________________________________________ Sample Meal Plan for A Vegan Pregnancy BREAKFAST
1/2 cup oatmeal with maple syrup 1 slice whole wheat toast with fruit spread 1 cup fortified soymilk 1/2 cup calcium-fortified orange juice MORNING SNACK 1/2 whole wheat bagel with margarine 1 banana LUNCH Veggie burger on whole wheat bun with mustard and ketchup 1 cup steamed collard greens medium apple 1 cup fortified soymilk AFTERNOON SNACK 3/4 cup ready-to-eat cereal with 1/2 cup blueberries 1 cup fortified soymilk DINNER 2/4 cup tofu stir-fried with 1 cup vegetables 1 cup brown rice medium orange EVENING SNACK whole grain crackers with 2 Tbsp. peanut butter 4 oz. apple juice This sample meal provides approximately 2500 calories, 94gm protein, 70gm fat (24% of calories), and 396 gm carbohydrate. This sample meal meets the RDA for iron, calcium, zinc, vitamin B12, folate, Vitamin D, thiamin, riboflavin, and niacin. Chart reprinted from Simply Vegan, by Debra Wasserman and Reed Mangels, PhD, RD. Click for another sample vegan pregnancy meal plan. |
Proudly powered by Weebly
