Nutritional Basics for A Healthy Vegan Pregnancy

Even before I became pregnant with my daughter, well meaning friends and family shared their concerns with me on whether or not I would be getting enough protein and other nutrients in my diet now that I was eating for two. A well-balanced vegan diet is extremely healthy for both momma and baby during pregnancy, so it was easy to respond to anyone’s concerns when it came to the health of myself and my child.

During pregnancy, a woman’s nutritional needs change. There is a need for added calories, vitamins, and nutrients that the body needs to ensure that both momma and baby are growing healthy and strong throughout the 40 plus weeks of pregnancy. A well-balanced diet based on whole grains, fruits, vegetables, beans, seeds, and nuts will help you achieve this.

I have done extensive reading and research on vegan pregnancy nutrition to ensure that my baby and I were getting our nutritional needs met throughout my pregnancy, but I also had a reliable midwife I could turn to with nutrition questions throughout my pregnancy. As I am not a medical doctor, I highly recommend finding a midwife, doctor, or nutritionist who can offer nutrition support throughout your pregnancy. It is also a good idea for any pregnant woman, regardless of their diet, to keep a food journal if you are concerned about whether you are consuming enough calories and nutrients on a daily basis.

There are definitely benefits to having a vegan pregnancy. Some studies show that woman experience less morning sickness, less water retention and swelling, and less constipation. I definitely experienced the first trimester 24/7 hung over feeling, but I never found myself with my head in a toilet, and it only lasted a few weeks, as opposed to a few months.

Protein

Most vegans get plenty of protein in their diet, even when the needs are higher during pregnancy. Proteins are responsible for not only building strong bones and muscle in our bodies, they are also responsible for supporting your baby’s bone and muscle growth. Eating a varied diet based on whole grains, beans, legumes, fruits, vegetables, seeds, and nuts is a great way to ensure that you and your growing baby are getting the protein you need. One way to find out how much protein you need before getting pregnant is by multiplying your pre-pregnancy weight by 0.4. Your protein needs do not begin to increase until your fourth trimester, which is fortunate since many woman find it difficult to eat regularly during the first trimester, and you will need about 25 additional grams of protein daily to keep up with your baby’s growing needs. If you are having more than one baby, your protein needs will increase even further.

Some of my protein go-to’s, even during the first trimester nausea, were whole grain toast or bagels with peanut butter, tofu scrambles, three bean chili with brown rice, hummus, almonds, and quinoa.

Iron

Iron helps red blood cells deliver oxygen in your body and to your baby. During pregnancy, a woman’s blood supply increases 40-50 percent, which increases the need for iron. Your baby will take what they need in iron first from their momma’s body, which makes it important to keep iron levels up so you don’t end up with an iron-deficiency throughout your pregnancy. Good sources of iron include black strap molasses, spinach, sea vegetables, fruits, nuts, seeds, fortified breads and cereals, and a variety of dried beans, leafy green vegetables, soy products, whole grains, and my personal favorite, dark chocolate.

Calcium

We need calcium to ensure strong bones and teeth whether your pregnant or not. The difference is, that during pregnancy you have an increased need for calcium because you are also ensuring that your growing baby has strong bones and teeth as well. Healthy vegan sources of calcium include nuts, seeds, beans, grains, fruits, and leafy green vegetables. Broccoli, kale, soybeans, black beans, almond butter, sesame seeds, and dried figs are just some of the many foods that supply a good dose of calcium for you and your growing baby.

Folic Acid

Folic acid, also known as folate, is very important during pregnancy, especially in the beginning when you may not even know you are pregnant yet. Folic acid plays a key role in neural tube development, and helps reduces the risk of birth defects like spina bifida. Beans, leafy vegetables, oranges, orange juice, and peanuts are all good sources of folic acid. You can also find it in many grain products such as breads, pastas, and rice.

B12

B12 is an important part of in developing and maintaining the nervous system. A very small amount, less than a gram, is needed daily, but it is essential to our health. Unfortunately, there are no reliable plant based sources of B12 because neither animals or plants can make B12. You can find foods fortified with B12 that will help you meet your daily needs, including plant-based milks, tofu, breakfast cereals, and protein bars. Nutritional yeast is also a good source of B12 and can be added to soups, pastas, popcorn, and other foods to give it a cheesy like taste. On top of my prenatal vitamin that has B12 in it, I also use a daily supplement of B12 to ensure that my growing baby and I are getting the nutrients we need, especially on days when the idea of eating a variety of food is overshadowed by morning sickness.

Eating a wide variety of plant-based foods is healthy for everyone, but pregnant woman, woman trying to conceive, and breastfeeding mommas have an increased nutritional need that depends on a varied diet. To ensure I am getting all of the vitamins and minerals my little ones and I need, I also take a vegan prenatal vitamin. I am currently taking MyKind Organics prenatal vitamin, and have had great success with it, even during my first trimester. The first trimester can be a difficult time to keep up with eating a varied diet the way you might be used to when you find yourself fighting fatigue and morning sickness that actually lasts all day. Fortunately, most of your nutritional needs won’t increase until your second and third trimester when baby hits those huge growth spurts. Do your best to eat as healthy as possible and make sure the calories you are eating count. When in doubt, talk to your midwife or physician, speak to a nutritionist, or log your food if you don’t think you are getting an adequate amount of nutrition for both you and your baby. Pregnancy is such a magical time, so treasure every moment and know you are doing the best for your baby by eating a healthy vegan diet.

Love, Laughter, & Light

Julia