It's pretty easy to have a healthy vegetarian pregnancy but a healthy vegan pregnancy takes a little more work. If...
It's pretty easy to have a healthy vegetarian pregnancy but a healthy vegan pregnancy takes a little more work. If you're vegan, you don't have to start eating meat or even a vegetarian diet during pregnancy, but because there are some key nutrients that are easier to miss with a vegan diet, you'll just need to pay close attention to your diet plan and discuss your nutritional needs carefully with your prenatal provider. Here are some key areas to pay close attention to if you're pregnant and vegan: Calories: Many healthy vegan diets are naturally lower in calories than a healthy diet plan that includes meat, eggs, cheese, and so on. During pregnancy you'll need an extra 300 or so calories per your second and third trimesters. It's easy to make up those extra calories with a couple of healthy vegan snacks scattered throughout the day. Iron: Iron is tough for even non-vegan women to get enough of. Iron is vital for a healthy pregnancy but easy to get if you load up on foods like dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit. You can pack in more iron by eating foods rich in vitamin C. Vitamin C helps your body absorb non-animal sources of iron and includes foods such as strawberries, citrus fruits, tomatoes, cabbage and broccoli. Eat meals with a mix of vitamin C food and iron rich foods for the best absorption. Zinc: Your body needs zinc during pregnancy as it promotes healthy baby growth and development. Zinc needs actually increase during pregnancy so be sure to eat plenty of peas, beans, brown rice, spinach, nuts, tofu, and tempeh. For a full rundown of your nutritional needs during a vegan pregnancy visit The Vegetarian Resource Group - they also have an excellent sample vegan diet during pregnancy plan posted.

Tags: healthy vegan pregnancy vegan baby vegan diet plan vegan pregnancy


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