All women whether vegan or not need to pay extra attention to nutritional needs during pregnancy.
To ensure a safe and healthy vegan pregnancy, here are a few simple guidelines for you to follow :
1. Increase Your Protein Intake
Your protein needs increase by nearly 50% during pregnancy. It isn’t difficult at all to get enough, there are plenty of protein rich plant foods.
Make an effort to have 5 or 6 servings per day of the following foods :
Legumes such as peas, beans, lentils, chickpeas and peanuts. Soy foods including tofu, tempeh and edamame.
Pistachio nuts and quinoa are excellent protein sources as well. A serving is 1/2 a cup.
2. Make Sure You Get Plenty Of Folic Acid
Folic Acid is one of the most important vitamins necessary for adequate fetal development.
It is especially important in the very early stages of pregnancy.
Good sources are legumes and leafy green vegetables.
3. Make Sure You Get Enough Vitamin B12
Vitamin B12 along with Folic Acid, is also very important for your growing baby’s development.
As there are no natural sources of Vitamin B12 in the plant world, it is essential that you choose products fortified with this vitamin.
Make sure that your non-dairy milk alternative is fortified with B12 and look for enriched cereals as well.
It’s also a very good idea to have a chewable Vitamin B12 supplement as well.
The chewable tablets are better, as your body will absorb them more easily.
4. Eat Plenty Of Iron Rich Foods
Good sources of iron include dried beans, peas, lentils, fortified cereals, dark leafy greens, dried fruit and whole grain products.
Most doctors also recommend iron supplements for all pregnant women, vegan or not.
5. Have Vitamin C With Every Meal
Including a good source of Vitamin C with every meal increases iron absorption.
There are loads of good sources of Vitamin C… strawberries, tomatoes, kiwifruit, pineapple, oranges, bell peppers, broccoli, cauliflower and brussel sprouts, to name a few.
It’s very easy to get plenty of this vitamin with your meals.
A real easy way is by adding a glass of juice to your meals.
6. Eat Lots Of Calcium Rich Foods
You can get plenty of calcium from leafy green vegetables and fortified soy milk and orange juice.
7. Eat Nuts And Seeds
Aim for a couple of servings a day of nuts and seeds which are good for Zinc.
8. Get Out In The Sun
Make an effort to get out in the sun for at least 20 minutes a day.
If you don’t think you are getting enough sun, it’s a good idea to take a Vegan Vitamin D Supplement.
9. Make Sure You Are Gaining Enough Weight
Your doctor will be monitoring your weight, to make sure you are on the right track.
If you are having trouble putting on enough weight, increase your intake of healthy higher calorie foods such as avocados, bananas, nuts and nut butters.
10. Take A Vegan Prenatal Supplement
Your doctor will most likely recommend a Prenatal Supplement, just as they would with any pregnant woman.
Make sure you take a Vegan Prenatal Supplement.
By following these guidelines, along with regular visits to your health care provider, you will be able to enjoy a healthy, happy vegan pregnancy.
If anyone you know has any doubts that you can have a healthy vegan pregnancy, just send them to this page to see some real Vegan Children.
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