Plant-Based Nutrition Guide for the Pregnant You

The Essentials of Vegan Nutrition During Pregnancy

For a healthy pregnancy, you must include these essential nutrients in your diet:

1) Iron

2) Calcium

3) Vitamin B12

4) Vitamin D

5) Iodine

6) Zinc

7) Omega 3s

Pregnancy Supporters: Prenatal Vitamins for Vegans

So, what do you understand by the said term? Prenatal vitamins are similar to multivitamins, containing an extra boost of nutrients when you expect. Prenatal Vitamins provide essential vitamins and minerals like B12, iron, and calcium, ensuring a healthy pregnancy and fetal development.

Not all prenatal vitamins in the market are vegan; having said that, plenty of plant-based prenatal vitamins are available for vegans.

Pro-tip: If you are not pregnant or not planning to get pregnant, you should avoid taking these supplements as they have very high folic acid and iron content, which could harm your body.

Plant-Based Sources of Protein for an Expectant Mother

Most women get their share of protein from meat and dairy products. Does that mean vegans will remain deprived of the protein? The answer is NO. Here are plant-based sources of protein for vegans during pregnancies:

Tofu

Tofu is a versatile vegan and vegetarian favourite, offering 10 grams of protein per 100 grams quantity. It mimics various flavours, making it adaptable for incorporating it into any dish. Moreover, it's rich in iron and calcium, essential nutrients often lacking in regular vegetarian diets.

Edamame

Also known as young soybeans, they rule the vegan pregnancy picture with their delightful taste and crunch. Additionally, they offer 11 grams of protein per 100 grams. Further, if you're looking for a perfect snack, edamame should be your go-to choice! They can easily make any recipe better and more nutritious - packing it with fibre, folate, and vitamin K.

Soy Beans

Soy Beans, mature edamame and tofu's main ingredient, are a complete protein powerhouse. They provide all the necessary amino acids—ideal for vegans. They're always a wise choice, offering 17 grams of protein per 100 grams. 

Pro Tip: Always opt for non-GMO varieties.

Chickpeas

Better known for preparing hummus, they offer 9 grams of protein in a 100-gram serving. Beyond dips, they're excellent served in soups and chilis while they provide a hearty dose of fibre.

Teff

The nutrient composition of this ancient grain boasts of manganese, magnesium, phosphorus, zinc, fibre, and B vitamins. With 4 grams of protein per 100 grams, it's a versatile ingredient, often used as a flour substitute.

Seitan

It is a meat-like option and packs a humongous 25 grams of protein per 100 grams. It's a top choice for plant-based protein, containing selenium for antioxidant benefits and combating inflammation and oxidative stress.

Lentils

Another protein powerhouse, they end up offering 20 grams of protein per 100 grams. They're also rich in iron, zinc, and folate. Further, lentils are ideal for soups and alongside root vegetables.

If you're an expectant mother, too, it's imperative to get ample protein in your diet. So, make sure to eat the above-listed foods if you are vegan.

Proteins and Omega-3 Fatty Acids Go Hand-In-Hand

Omega 3 fatty acids, along with proteins, are a must-have for the overall functioning of the body and fetal development. While you may be aware of their benefits, let us learn about the plant-based sources of omega-3 fatty acids. The protein foods, when combined with these, push you more towards your pregnancy fitness goals.

Plant-Based Sources of Omega 3s

Chia Seeds

An ounce of chia seeds contains 5 grams of omega-3s per serving! Mix them into smoothies, oatmeal and chia seed pudding.

Flax Seeds

A tablespoon of flaxseeds contains 2.4 grams of omega-3s! Sprinkle on top of oatmeal or bake into bread, muffins, and other baked goods.

Beans

Half a cup of beans contains 0.10 grams of omega-3s! Use them in soups, salads, dips, hummus, veggie burgers, or even delicious burritos.

Walnuts

Did you know 28.35gm walnuts contain 2.6 grams of omega-3s? Yes, surprising, isn't it? They taste great as a topping for oatmeal, salads, or when eaten straight out of hand!

Edamame

Half a cup contains 0.28 grams of omega-3s! Serve with salads, stir-fries, and soups.

During pregnancy, vegan women can safely and effectively meet their essential DHA needs by taking algae-based supplements. These supplements offer a dependable source of DHA without the use of fish-derived products. Hence, these properties make them an excellent choice for vegan mothers to support foetal brain and eye development.

8 Vegan Pregnancy Superfoods

While you are an expectant mother, meeting your nutrition needs is essential as your baby receives all their nutrients from your body.

Effective planning can help ensure that a vegan diet is a nutritious and suitable eating pattern for you and your baby. We have listed down a few vegan superfoods for pregnancy:

Avocado

It is an excellent source of healthy fats and provides potassium, folate, and fibre. This plant-based food has all the nutrients needed for foetal and infant health and development.

You can enjoy smashed avocado with cracked black pepper on toast for breakfast.

Quinoa

Quinoa is a power-packed, protein-enriched food. You can have it for breakfast as a substitute for oats. 

Try making quinoa porridge for breakfast and relish.

Berries

Blueberries, strawberries, and raspberries are rich in antioxidants, including vitamin C, which helps boost the immune system and protect cells from oxidative damage. Add varied berries to make smoothies for breakfast.

As healthcare experts do not recommend vitamin C supplements during pregnancy, you can meet your daily needs through a diet rich in fresh vegetables and fruits, especially berries.

Dried Apricots

These are excellent foods for pregnant mothers as they are natural energy sources that carry a good amount of non-heme iron.

Add chopped apricots to a homemade trail mix, which includes dark chocolate chips, coconut flakes and mixed nuts. The said mix could be a good snack option.

Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds come packed with healthy fats, protein, and essential omega-3 fatty acids. These are vital for developing the baby's brain and nervous system.

You can have them before breakfast or as snacks whenever those hunger pangs play on.

Leafy Greens

Green veggies like spinach, kale, and Swiss chard are rich in folate, a crucial nutrient for foetal development. They also provide iron and calcium, essential for the mother's health and the baby's bone development.

You can either have these greens as salads or cook them as a main dish for lunch or dinner.

Beans and Legumes

The protein and fibre found in beans and legumes can help curb cravings. Further, they keep you satiated for a long time, prevent constipation, and even stabilise blood sugar.

Try cooking recipes such as bean chilli or lentil dahl for quick and tasty meals when you're short on time.

Seaweed

Seaweed, like nori or wakame, is a source of iodine, a nutrient essential for thyroid function and brain development in the baby.

Use seaweed flakes to add a savoury 'umami' twist to your meals.

Above is the list of superfoods for breakfast, lunch and dinner. You can consume them as advised by your healthcare professional.

Overcoming Common Nutritional Challenges

Managing iron and vitamin B12 intake on a vegan diet can get super challenging. If you are a vegan and expecting, you should prioritise foods like beans, lentils, tofu, and fortified cereals for iron. Also, it would help if you simultaneously relied on fortified foods or supplements for vitamin B12. 

To combat nausea and food aversions, eating smaller, more frequent meals is a good idea. Also, you could employ ginger in your meals. 

Lastly, do not think twice about seeking advice from a healthcare professional for underlying causes. You must always consult a registered dietician or your healthcare professional before making any changes in your diet.