Go Vegan During Pregnancy But Be Careful

Going vegan during pregnancy is a good idea when done with certain considerations. By going vegan, you are excluding meat, eggs, other products obtained from animals, including dairy products from your food chart. A vegan diet may or may not include honey and some other food items (which, perhaps, is a debatable subject). Basically, you are keeping away from animal and animal derived products in your eating habits. According to the American Dietetic Association, a vegan diet is suitable in all stages including pregnancy when carefully accompanied by aids (in the form of supplements).

Experts suggest that mothers-to-be can opt for vegan diet but with carefully chosen supplements and accompaniments. Pregnancy requires specific inputs for the mother and the child (to be born), which are essentially required to provide the right nutrition. The particular demands of the body have to be met in order to keep the mother and child in a safe and healthy condition. Specifically, the nutritional elements that are desired in a healthy diet of a pregnant woman include – protein, calcium, iron, vitamin B12, vitamin D, zinc and sufficient calories.

Right nutrition is important: A pregnant woman has to be active and physically sound for the benefit of the child developing inside her womb. So if you intend to go vegan during your pregnancy, you need to remember that a vegetarian diet is good so long as it provides all the required nutritional ingredients vital for you and your baby. Keep calories intake sufficient to drive you throughout the tedious day.

All important proteins: The protein component is very important as it helps your baby grow. The amino acid, which is the building block for human body, essentially congregates to give protein. The fast growing baby needs protein optimally to develop and grow. Your vegan food should essentially give you about 75 grams of protein every day. It is an easy ingredient for non-vegetarian eaters, but you can combine multiple items in your vegan food chart to get the desired dose. You can go for legumes, whole grains, nuts, seeds and soy. Legumes and beans are common friends of all. They are loaded with protein, fiber, calcium and iron. You can opt for the mature ones as they are all the better. Whole grain, when comprised of all the three components – the bran, the germ, and the endosperm – gives many nutritional benefits, besides protein. It has disease preventing ingredients when taken with all three components intact. Nuts are also good but be a little caution is the need, as they are rich in fat (polyunsaturated and mono unsaturated are actually the good fats!) as well. It is, sometimes, difficult to lose the extra weight gained throughout pregnancy, so a little bit is ok. Besides, nuts are beneficial for the brain. Soy food is very good for those who want to keep away from consuming animal derived products. They are good in taste as well, and come in various forms like soy chips, soy beans, soy juice and many others. The tofu is also in line with others. Soy can avoid your craving for meat with endless options.

Calcium: Your calcium intake has to be incremented during pregnancy. Milk and milk products are not the only calcium providers for you. You can choose calcium rich supplements in the form of juices, tofu, different soy products which are rich in calcium, tempeh, green leafy vegetables and others. Your doctor can advise additional calcium intake through medication, if needed.

Iron: Iron is also vital for you (and your baby). The hemoglobin component of the blood is an indicator of you and your baby’s heath. You can find iron in spinach, dry fruits, soy products, barley, seaweed, oat-bran, etc. Normally, iron supplements are advised to pregnant women after they are 20 weeks pregnant. Individual body needs differ and intake has to be administered accordingly.

Vitamins: Vitamins B12 and D may pose a little problem for the vegans. Vitamin B12 is mainly obtained from animals. It is very important for the growth of your baby, the blood cells and brain development. Fortified meat substitutes, nutritional yeast and some other food provide vitamin B12 but they may be inadequate. You may need medication or supplements in other forms. Vitamin D comes from sunlight (if you have to keep away from milk and dairy products). Many food items these days (like bread and cereal) have vitamin D component. The inexpensive option is to have some sunshine showering on yourself (and the baby within).

With careful manipulation and planning, your vegan diet can be tailored to give the right nutrition. But and a big BUT, caution is needed because it directly affects you and your baby, who may be at a disadvantage for lack of correct guidelines. Your doctor is the best source of information. Pregnancy is a wonderful experience of life and need not be taken as a burdening incident.

About the author: Amanda Kidd is a blogger whose lifestyle is all about healthy and green ways of living. She is very careful about her daily diet plan including ample amount of proteins, vitamins, calcium, iron and amino acids to prevent various health problems.

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