Vegan Pregnancy Diet – Everything You Need To Know
3. Iron:
Iron deficiency is very common
in a pregnant woman. Hence, all women should be extra cautious and take extra efforts to ensure they are taking adequate quantities of iron. Iron rich diets along with iron supplements might be essential if you are deficient in iron.
Please make sure not to take iron supplements along with calcium supplements, as it reduces iron absorption in the body. You can take iron supplements between meals, as it maximizes iron absorption and would be beneficial for you and your baby.
The food items which are rich in iron for vegan diet for pregnancy are:
- Soybeans
- Lentils
- Blackstrap molasses
- Kidney beans
- Chickpeas
- Black-eyed peas
- Swiss chard
- Tempeh
- Black beans
- Prune juice
- Beet greens
- Tahini
- Peas
- Bulghur
- Bok choy
- Raisins
- Watermelon
- Millet
4. Vitamin B12:
It is recommended to have an adequate quantity of vitamin B12 for a pregnant woman. It helps in providing nutrition to the fetus. However, food items in a vegan diet, which are rich in vitamin B12, are a bit restricted, hence not offering much of a choice if you don’t like them. Here is the list of food items rich in vitamin B12:
- T6635 Red Star nutritional yeast also known as Vegetarian Support Formula
- Fortified soy milk
[ Read: Nutritional Foods To Eat During Pregnancy ]
5. Folate:
Folate is a very important nutrient as studies have shown a linkage in babies having birth defects whose mothers lack folic acid in their diet. The linkage shows a connection with a birth defect [neural tube defect] when mother folate levels are low.
Folate is essential from the day you think about planning a child once until you conceive for its brain development. The daily recommended dose of folic acid is 400 micrograms for a pregnant woman.
For a vegan mother, the following food items are rich in folic acid:
- Bread
- Pasta
- Dried Beans
- Cold Cereal
- Orange Juice
- Green Leafy Vegetables
6. Iodine:
Iodine is another important nutrient, to be taken up by a pregnant woman to avoid any physical malformation in your child. Usually the salt we use is enough to meet that requirement, but make sure always to have iodized salt.
Your Daily Diet Plan:
Here is a quick vegan pregnancy diet plan, which may be handy for you to decide on what to eat: [3]
1. Whole Grains, Cereals, Breads:
- Include nine or more servings
- 1/2 cup cooked rice, cereal, or pasta,
- 3/4–1 cup of your favorite ready-to-eat cereal
2. Vegetables:
- Four or more servings
- Serving = 1/2 cup cooked with salt or spices or 1 cup raw vegetables as salad
3. Fruits:
- Four or more servings
- Serving = 1/2 cup cooked with sugar/salt, 1 cup raw as fruit salad
4. Legumes, Soy Products, Non-dairy Milks:
- 5–6 servings
- 8 ounces fortified soymilk or other nondairy milk
- Serving = 1/2 cup cooked beans, tofu, or tempeh
5. Nuts, Seeds, Wheat Germ:
- One-two servings
- Serving = 2 tablespoons nuts or seeds dry or roasted
- Two tablespoons wheat germ, two tablespoons nut butter
Make sure to keep rotating the food items from your daily diet plan so that you don’t get bored of one and that also ensures you are getting all the vital nutrients for yourself and your baby.
Do you have any experience to share for your vegan specific diet? Do let us know.
Enjoy your pregnancy vegan diet.
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