Nutrition for Vegan Mothers to Be

by Pattie Hughes | More from this Blogger

18 Feb 2009 01:04 PM

Nutrition is an important topic for all pregnant women, but there are some additional factors to consider if mom is a vegan. Unlike vegetarians, who often eat eggs, cheese and other diary foods, vegans consume no animal products.

Regardless of the type of diet mom consumes, certain nutritional needs increase during pregnancy. Your caloric needs and the amount of weight you should gain will depend on a few factors, including your pre pregnancy weight. Although vegan mothers often weight less, this isn't always the case. Your health care provider can offer specific guidance for weight gain and daily caloric intake.

One factor to consider is the quality of your current diet. Do you stick to healthy foods and eat a varied diet or is there room for improvement? A food diary is one way to take stock of your diet and see where there are gaps in your nutrition. The nutrients to watch are the ones commonly found in animal products, such as protein, calcium and iron.

Make sure you are getting enough protein in your diet. If you eat a variety of foods like beans, grains and soy products, you are probably getting enough protein. If your diet is lacking in protein rich foods, you need to increase your intake. You should aim for a minimum of 60 grams per day.

Calcium is another important nutrient that can be lacking in a vegan diet. Most women get plenty of calcium from milk, cheese and yogurt. Vegan women need to include calcium rich foods, such as tofu and green vegetables like spinach and kale. Look for juices, breads, frozen waffles and other foods that are fortified with calcium to help ensure you are getting enough.

Iron deficiency is common in vegan and non vegan mothers. This can lead to anemia. The need for iron in the diet increases during pregnancy for mom and baby's blood volume. Iron rich foods include dark leafy green vegetables, prunes, raisins, beans, lentils and soybeans. Your health care provider may recommend a supplement, if your iron level is low.

The Vegetarian Resource Group offers a wealth of information about vegan diet during pregnancy and in childhood.

Related Articles:

Nutrition for Vegetarian Mothers to Be

Should I Eat Organic Foods?

Changes to Make in Your Diet Now

Learn more about Pattie Hughes

Pattie Hughes is a freelance writer and mother of four young children. She and her husband have been married since 1992. Pattie holds a degree in Elementary Education from Florida Atlantic University.

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