Vegan Pregnancy Diet – Everything You Need To Know
Are your in-laws and spouse worried that a vegan diet may not provide you with enough nutrients? Are you not sure which food to pick so that you have a vegan balanced diet? Are there any foods to avoid in the vegan pregnancy diet? Would my baby get enough nutrients with a vegan diet?
Well, if you are planning to switch or already are eating a vegan diet during pregnancy, we’ll help you to sort out your meals and advise you as to which food can provide you with what kind of nutrients. Just read this post.
What Is A Vegan Pregnancy Diet?
We all know vegetarians are people who don’t eat poultry, seafood, eggs, fish, etc. Vegans are vegetarian, but they also do not use or eat animal products and their derivatives like milk, eggs, honey wool, leather or even cosmetics.
The idea of being a vegan is because of their care and love towards animals. Just for, e.g., If we drink cow’s milk, what would a calf get? He doesn’t get enough milk to fill his tummy. And that’s the reason people adopt veganism, to save animals from being extinct.[1]
How To Get Essential Nutrients During Pregnancy From A Vegan Diet?
If your worry is how and what kind of food will provide your with iron, protein and other nutrients during pregnancy, just relax. we have listed down the nutrient requirements in vegan diet while pregnant and what different kinds of food you could try out. [2]
1. Calcium And Vitamin D:
For the development of the baby’s bones and teeth, Calcium and Vitamin D both are essential. In one of the studies, it was accomplished that a woman instead of increasing her calcium intake should work on the calcium absorption capacity and reducing calcium losses.
In general, women who are less than 18 years need 1300 milligrams and women more than 18 years; a daily intake of 1000 milligrams is recommended. However a pregnant woman needs to have eight or more servings of calcium-rich food.
The same is the case with Vitamin D. If you are getting adequate exposure to the sun, you won’t need Vitamin D supplements. Otherwise, 15 micrograms of Vitamin D is recommended for a pregnant woman. Make sure to consult your gynecologist before starting on Vitamin D supplements, as there have been cases where high doses of vitamin D resulted in risk factors for pregnant women.
Food Rich In Calcium And Vitamin D:
You can include the following food items, such as a calcium and vitamin supplements:
- Soy and Rice Milk – Rich in Calcium and Vitamin D
- Blackstrap Molasses – Rich in Calcium
- Cooked Collard greens – Rich in Calcium
- Tofu – Rich in Calcium and Vitamin D
- Tahini – Rich in Calcium
- Almonds – Rich in Calcium
- Cooked Kale – Rich in Calcium
- Orange Juice- Rich in Calcium
2. Protein:
Getting enough protein is not doubtful at all in a vegan diet, as vegan food is rich in protein. Are you aware that each trimester your protein intake should actually increase? So if you are in the second trimester, you should increase your protein intake by 25 grams daily and in the third trimester, an increase of 71 grams of protein is necessary.
Of all the vegan food items, except sugar, alcohol and fat most of the other items in some way or the other way are rich in protein.
Here is your quick daily plan to meet the protein requirement:
Breakfast
- 1 cup oatmeal
- One medium bagel
- 1 cup soymilk
Lunch
- 1 cup vegetarian baked beans
- Two slices of whole wheat bread
Dinner
- 1 cup brown rice
- 2 tbsp almonds
- 5 oz tofu
- 1 cup broccoli
Snacks
- Crackers
- Peanut Butter
You can vary the menu as per your liking to avoid the mundane taste.
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