Prenatal Nutrition Tips for Vegetarians and Vegans
Congratulations! You're embarking on the incredible journey of pregnancy. As a vegetarian or vegan, you might have questions about how to ensure you and your growing baby are getting all the essential nutrients during this special time. Fear not, mama-to-be! With a little planning and some helpful tips, you can confidently navigate a plant-based pregnancy and nurture a healthy pregnancy journey.
Planning a nutrient-rich vegetarian or vegan diet for pregnancy is achievable and rewarding.
Building a well-balanced plate packed with a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds is key. While it will take more thought-out planning on your part, you can still achieve optimal nutrition during pregnancy while following a plant-based diet.
Let's explore the wonderful world of plant-based prenatal nutrition!
Essential Nutrients for a Thriving Plant-Based Pregnancy
Protein:
Crucial for building your baby's tissues and your own. Include protein-rich plant sources like tofu, tempeh, lentils, beans, nuts, and seeds in your meals and snacks.
Note: Not all plant-based proteins are equal. Some are considered a complete protein meaning they contain all of the essential amino acids that grow a healthy baby, while others are incomplete meaning they lack one or more essential amino acids.
Fear not! As long as you include a variety of sources in your diet you’ll be able to achieve the necessary amino acids daily. Try to focus on the overall day versus each meal to make it more sustainable. Click here to read more about the different plant-based proteins.
Iron: Essential for carrying oxygen to your baby. Include leafy green vegetables, lentils, beans, dried fruits, nuts, and seeds.
There are a few key rules to follow when consuming foods high in iron to maximize absorption.
Iron + vitamin C = maximum absorption. Always pair your iron rich foods with foods high in vitamin c like berries, citrus fruits, kiwi, and peppers to name a few.
Iron + calcium = decreased absorption. Iron and calcium compete for absorption in the body. Be sure to separate eating times of high iron and high calcium foods to maximize absorption of both key nutrients.
Calcium: Builds strong bones and teeth for your baby.
Choose calcium-fortified plant-based milks, leafy green vegetables, tofu, beans, nuts and seeds, figs, and calcium-fortified plant-based yogurt.
Folate: Crucial for preventing neural tube defects in your baby.
Include leafy green vegetables, lentils, beans, nuts & seeds, citrus fruits, beets, bananas, and avocados.
Vitamin D: Supports bone development in your baby. There aren’t many foods that are high in vitamin D, but some plant-based sources include mushrooms, and fortified plant-based milks, yogurts, and tofu.
Plant-based or not, I always recommend taking a vitamin D supplement in pregnancy since most prenatal vitamins aren’t sufficient enough for you and your baby.
Vitamin B12: Essential for healthy nerve function. Incorporating fortified plant milks and cereals, nutritional yeast, shiitake mushrooms, and algae have been shown to include small amounts of B12.
If none of these food sources sound great (hello, first trimester food aversions), know that you’re covered by your prenatal vitamin.
DHA (Docosahexaenoic Acid): Important for your baby's brain development. Consider algae-based DHA supplements since most prenatal vitamins do not include DHA.
Consider seaweed or algae-based DHA supplements since most prenatal vitamins do not include DHA.
Planning Your Plant-Based Pregnancy Meals:
The Forager Project's Plant-Based Pregnancy Guide is an excellent resource for additional information and delicious plant-based recipes specifically designed for pregnancy.
Variety is Key:
Include a rainbow of fruits and vegetables in your diet for a wide range of vitamins, minerals, and antioxidants. Plant-based mamas - the advice is no different for you than my meat-eater mamas. Variety truly is key! Once you’re past the first trimester food aversions and nausea, expand your diet to include a variety of foods to ensure you’re getting all of the vitamins and minerals that grow a healthy baby.
Challenge yourself to rotate into the mix one new fruit and veg per week to add variety and color.
Embrace Whole Grains:
Whole grains provide essential fiber, vitamins, and minerals. Opt for brown rice, quinoa, whole-wheat bread, and other whole grains.
I talk in more depth about why carbohydrate choices matter in my pregnancy ebook, but try to focus on complex carb choices to add fiber and protein to keep your blood sugar levels stable.
Healthy Fats are Your Friends:
Did you know that your baby’s brain is 60% fat? That healthy fat is all coming from you! Include healthy fats from sources like avocados, nuts, seeds, and olive oil. These keep you satiated and provide essential fatty acids for your baby's development.
Stay Hydrated:
Water is critical for overall health and fetal development. Aim for 100 ounces of water daily.
Embrace the Journey!
Remember, you are not alone on this journey. A Registered Dietitian is a valuable source of guidance and support throughout your pregnancy. Do you have any concerns about your diet and your baby's development? Contact us today and we’d be happy to support you on your fertility and pregnancy journey.
With a little planning and the right information, you can enjoy a healthy and fulfilling plant-based pregnancy experience.
