Women don’t have to abandon their vegan or vegetarian eating regimen if they’re pregnant.
Women who consume a vegan or vegetarian diet and are going through a pregnancy may worry whether they can get enough nutrients for themselves and their unborn child while maintaining their typical eating regimen. But they need not fret. “Vegans and vegetarians can have a healthy pregnancy. Moms report many changes with pregnancy and children, but giving up vegan or vegetarian ways does not have to be among them,” says Jenna Bell, a registered dietitian based in St. Petersburg, Florida. She’s the co-author of the book “Energy To Burn: The Ultimate Food And Nutrition Guide To Fuel Your Active Lifestyle.”
Developing a daily meal plan is essential.
Plotting a daily eating regimen is crucial for expecting vegans and vegetarians, Bell says. A meal plan for a vegan and vegetarian would be similar in many respects, but there would be some differences. That’s because vegans eat no animal products, while vegetarians don’t eat meat, poultry or fish but can consume dairy products and eggs. “Moms-to-be who are vegan, lacto-vegetarian [dairy] and lacto-ovo vegetarian [dairy and eggs included] need to have a daily diet plan to avoid deficiencies and negative pregnancy outcomes,” she says. Pregnant women need to make sure they consume enough protein, which contains essential amino acids, omega-3 essential fatty acids, iron, calcium and vitamins D and B12. A well-balanced nutritional intake can be achieved by carefully planning meals and healthy snacks and taking appropriate supplements, says Lise Gloede, a registered dietitian based in Arlington, Virginia. All pregnant women should discuss any supplements they’re taking with their care team, says Lisa Garcia, a registered dietitian based in Laconia, New Hampshire. Vegans and vegetarians can get the nutrients they need for a healthy pregnancy, if they follow these strategies, experts say:
Protein: nuts and beans
If you’re avoiding dairy and eggs, plenty of plant-based options are available to help you get enough protein, Bell says. “The key is to mix and match,” she says. Plant proteins may be low in one or two of the essential amino acids compared to animal proteins. By eating a variety of plant protein sources, you can get the essential amino acids you need. Bell advises: “Every day, [you should] have plant-based protein beverages, eat an assortment of nuts and nut butters, incorporate beans and legumes, like chickpeas and lentils, and focus on whole grains.” To get the protein you need, Bell recommends foods such as peanut butter and jelly sandwiches on whole-grain bread, beans and rice, assorted nuts atop a salad or whole-grain offerings like farro or quinoa.
Folic acid: whole grain cereals and spinach
The Centers for Disease Control and Prevention recommends that all teenage girls age 14 and above, as well as all adult women, get at least 400 micrograms of folic acid (a B vitamin) daily. Pregnant women should get at least 600 micrograms daily, the CDC recommends. The U.S. Preventive Services Task Force recommends that all women who are planning a pregnancy or who can become pregnant take a daily folic acid supplement. The supplement should contain 400 to 800 micrograms of folic acid. Women who are at high risk of having a child with a neural tube defect should ingest 4,000 micrograms daily of folic acid, says Dr. Stephanie Zeszutek, a board-certified OB-GYN with the Touro College of Osteopathic Medicine in Middletown, New York. Neural tube defects are defects of the brain, spine or spinal cord that occur during the first month of pregnancy; they often happen before the mother-to-be knows she’s pregnant. Consuming the recommended amount of folic acid can help pregnant women avoid these complications. That means eating whole-grain cereals that are high in folic acid, spinach, asparagus, enriched spaghetti and Brussels sprouts. You can also get enough folate by taking a multivitamin that contains folic acid, according to the CDC.
Calcium: broccoli and figs
Knowledgeable vegans and vegetarians should have no problem getting enough calcium through their typical diet, Garcia says. That typically means 1,000 milligrams a day for pregnant women over age 18 and 1,300 milligrams daily for pregnant teenagers up to age 18, according to the National Institutes of Health recommendations. “Certainly, I would recommend that any woman or especially a teenager who is planning a pregnancy or has become pregnant should check in with a registered dietitian to make sure she is meeting all of her needs and the needs of her baby,” Garcia says. “One of the nutrients that we look at is calcium.” Calcium is essential for the baby’s bones as he or she grows, says Kimberly Snyder, a nutritionist and co-author with Deepak Chopra of “Radical Beauty: How To Transform Yourself From the Inside Out.” Getting plenty of calcium helps protect expectant mothers from losing calcium from her bones during pregnancy and possibly developing osteoporosis later in life, Bell says. Westerners have been conditioned to look to dairy products to meet their calcium needs, but there are plenty of plant-based sources, such as beans, lentils, kale, broccoli, rice milk, figs, sweet potatoes, butternut squash and plant milks, including soy, almond and cashew varieties. For example, an 8-ounce cup of soy milk has 45 percent of the recommended daily allowance of calcium women need. Calcium supplements are another option.
Omega-3 fatty acids: Brussels sprouts and nuts
Omega-3 fatty acids are key in promoting the health of the baby and his or her mother, according to the American Pregnancy Association. Consuming enough omega-3s is important for women to maintain a balanced production of hormone-like substances called prostaglandins, which help regulate such physiological functions as blood pressure, blood clotting, nerve transmission and the function of the kidneys and the gastrointestinal tract, according to the association. Omega-3s help us build cell membranes and improve circulation and oxygen intake, says Susan Levin, a registered dietitian based in the District of Columbia and director of nutrition education for the Physicians Committee for Responsible Medicine. Soy beans, Brussels sprouts, chia seeds, walnuts, pine nuts, pumpkin seeds and hemp seeds are all good sources of omega-3s.
Iron: dried apricots and whole grain cereals
You can get lots of iron, of course, from meat, “but if you’re off the chops, there are many plant-based sources, but they are harder for the body to absorb,” Bell says. Iron intake is important for pregnant women; the American College of Obstetricians and Gynecologists recommends that all pregnant women consume 27 milligrams of iron daily. These sources include whole-grain cereals, lentils, beans, podded peas, green beans, white button mushrooms, leafy green vegetables like spinach and herbs such as parsley and cress. Fruits such as dried apricots, dried coconut and raspberries are also good sources of iron. “To help with absorption, pair these foods with something acidic to obtain more iron,” Levin says. Eating foods high in vitamin C, like citrus fruits, strawberries, tomatoes or broccoli along with plant sources of iron can help increase the amount of iron absorbed. Iron status is especially important during pregnancy because if it’s too low, mom’s immune system will suffer, opening the door for infections. Low iron stores have also been linked to low birth weight. Many physicians recommend pregnant women not only eat foods rich in iron but also take an iron supplement.
Zinc: Fortified cereals and seeds
As with iron, zinc is found in whole grains, beans, nuts and seeds, says Reed Mangels, a registered dietitian based in Santa Cruz, California, and nutrition adviser for the Vegetarian Resource Group. Zinc helps the body’s immune system keep bacteria and viruses at bay, according to the Office of Dietary Supplements, part of the National Institutes of Health. Zinc can also be used to treat cold symptoms. Expecting moms should consume 11 milligrams of zinc daily, although pregnant teens should up the dose to 12 milligrams a day, according to the NIH. Fortified breakfast cereals, beans, nuts, whole grains and dairy products are good sources of zinc. “Zinc absorption from plant-based sources can be increased by including sprouted grains, beans or seeds and yeast-raised breads in the diet, soaking and cooking legumes, and combining zinc sources with acidic ingredients such as lemon juice or vinegar,” Levin says.
Prenatal vitamins
Ask your health care team what prenatal vitamins or supplements you should take, Garcia says, emphasizing that making sure to get enough B12 is important, especially for vegans. One way to do so is by consuming fortified foods, like breakfast cereals and fortified soy milk.
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How to Eat Vegan During Pregnancy originally appeared on usnews.com
