2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Healthy eating during pregnancy is important for your health and the full development of your baby, and future vegetarian or vegan mothers you need to make sure you get enough iron and vitamin B12 every day.
A balanced diet of the mother during pregnancy is essential for the health of the pregnant woman and is crucial for optimal fetal development. According to some theories, environmental factors and lifestyle during pregnancy determine the risk of developing chronic diseases later in life and also affect the health of children throughout life.
In recent decades, the number of vegetarians and vegans has greatly increased worldwide. Although plant-based diets carry the risk of nutritional deficiencies, the available scientific evidence shows that well-planned vegetarian and vegan diet is safe during pregnancy and breastfeeding. But it requires strong awareness.
Iron, folic acid and vitamin D supplements are essential during pregnancy. All pregnant women need adequate nutritional supplements. The addition of iron is essential to prevent anemia during pregnancy. To avoid a neural tube defect in the baby, a folic acid intake of 600 mcg / day from fortified foods and supplements is required. In addition, adequate levels of vitamin D (600 IU / day), choline (450 mg / day) and iodine (220 mcg / day) are required for normal fetal growth and brain development.
During a normal pregnancy, the efficiency of calcium absorption increases. Adequate calcium intake during pregnancy and lactation is considered to be 1000 mg / day. Women with a calcium intake of less than 500 mg / day need extra amounts to meet the needs of the mother and fetus.
Good sources of iron for vegans are legumes, dark green leafy vegetables, whole grain breads, fortified cereals (with added iron) and dried fruits such as apricots.
Good sources of vitamin B12 for vegetarians are milk and cheese (it is advisable to choose low-fat dairy products where possible), plus eggs. Good foods for vegetarians and vegans are fortified cereals (it is recommended to choose sugar-free options), fortified and unsweetened soy drinks, nutritional yeast. Because there are fewer sources of vitamin B12 for vegans, a vitamin B12 supplement may be needed.
In terms of vitamin D intake, although we get it from sunlight, we do not always have enough. All adults, including pregnant and lactating women, should consider taking a daily supplement containing 10 micrograms of vitamin D, especially during the winter months (October to late March). From late March / early April to late September, most people should be able to get enough vitamin D from sunlight.
Vegetarian dietary sources of vitamin D include egg yolk, and for pregnant vegans - foods fortified with vitamin D, including certain cereals and supplements with this vitamin. Vegans should read the label to make sure that the vitamin D used in a product is not of animal origin.
As regards calcium intake, pregnant vegan women they need to make sure that they do not lack this mineral. Good sources of calcium for vegans include dark green leafy vegetables, legumes, soy milk, rice and oats enriched with vitamins and minerals, black bread, sesame and tahini, dried fruits, mushrooms, tofu.
Long-chain omega-3 fatty acids, especially docosahexaenoic acid (DHA), are important for the normal development of the baby's brain and eyes. Oily fish, such as salmon, mackerel and trout, are rich sources of long-chain omega-3 acids.
Pregnant women who do not eat fish can get omega-3 fatty acids in their diet through dietary supplements based on certain types of algae. Foods that contain omega-3 fatty acids include flaxseed and chia seeds, nuts and walnut oil, soy, vegetable oils (such as flaxseed), canola and soy.
Example of a vegan menu during pregnancy
Breakfast: A bowl of oatmeal, soaked overnight in vegetable milk and mixed with more nuts (almonds, cashews, etc.). Fruits of your choice (pieces of banana, grated apple, etc.), cinnamon powder or ginger and, if you prefer a sweeter breakfast, a teaspoon of brown sugar.
Lunch: Vegan moussaka, lean rice with vegetables, baked beans, vegan tripe soup, cabbage with rice, lentil stew, vegetable casserole.
Dinner: Portion of wholemeal pasta with sauce made from tomatoes, garlic, herbs and spices, seasoned with pieces of tofu and olive oil and eaten with a salad of arugula or baby spinach.
Healthy vegan snacks:
- boiled and roasted chickpeas, with a little salt and red pepper;
- vegetable yoghurt with muesli;
- hummus with sticks, carrot, cucumber;
- a mixture of raw nuts and dried fruits;
- fresh fruit.
Attention! In vegetarianism and veganism during pregnancy, be sure to tell your gynecologist about your diet. Let the intake of food supplements take place after consultation with a specialist.
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