Plant-Based and Pregnant: What You Need to Know
PlantBased and Pregnant: What You Need to Know
Becoming pregnant is an exciting and challenging time for any woman. However, for those following a plant-based diet, there may be some additional considerations to keep in mind. Here are some important things to know about being plant-based while pregnant.
The Importance of Proper Nutrition
As with any pregnancy, nutrition is key to a healthy and successful journey. The good news is that it is possible to have a nourishing plant-based diet during pregnancy. The key is to ensure that you are getting enough of key nutrients, such as protein, iron, calcium, and folic acid.
Protein: While many people believe that plant-based diets lack protein, this is actually not the case. There are plenty of plant-based sources of protein, such as lentils, beans, tofu, quinoa, and nuts. It is important to make sure you are getting enough protein to support the growth and development of your baby.
Iron: Pregnant women need about 27mg of iron per day. While plant-based sources of iron may not be as easily absorbed by the body compared to animal sources, there are plenty of ways to boost absorption. Pairing iron-rich foods with vitamin-C rich foods, such as leafy greens with citrus fruits, can help increase iron absorption.
Calcium: Calcium is essential for building strong bones and teeth for both you and your baby. While dairy is a common source of calcium, there are plenty of plant-based alternatives, such as fortified plant-based milks and leafy greens.
Folic Acid: Folic acid is crucial for preventing neural tube defects in newborns. Pregnant women need about 600 micrograms of folic acid per day. While many bread and pasta products are fortified with folic acid, there are plenty of plant-based sources as well, such as dark leafy greens, beans, and fortified cereals.
List of Foods to Include in Your Diet
Tofu and other soy products
Legumes, such as lentils, beans, and peas
Nuts and seeds
Leafy greens, such as spinach and kale
Whole grains, such as quinoa and brown rice
Fortified plant-based milks and cereals
Fruits and vegetables
Supplements to Consider
In addition to a well-balanced diet, your healthcare provider may recommend taking certain supplements during pregnancy to ensure you and your baby are getting all the necessary nutrients. These may include:
Prenatal vitamins
Iron supplements
Vitamin D supplements
Omega-3 supplements
Challenges and How to Overcome Them
Being plant-based while pregnant may come with some challenges, such as food aversions, nausea, and cravings. To help overcome these challenges, try incorporating a variety of foods and flavors into your diet. This will not only provide a well-rounded nutrient intake, but also help satisfy any cravings.
It may also be helpful to plan and prepare meals in advance, in case you experience any pregnancy-related symptoms that make cooking difficult. Experimenting with new plant-based recipes and finding substitutes for your favorite non-plant-based foods can also add some excitement and variety to your diet during pregnancy.
The Benefits of a Plant-Based Pregnancy
While every pregnancy is unique, there are some potential benefits to following a plant-based diet during pregnancy. Some studies have shown that women who follow a plant-based diet tend to have lower rates of gestational diabetes and pre-eclampsia, and may also have a lower BMI before and during pregnancy.
Additionally, a plant-based pregnancy may also help you and your baby avoid exposure to certain food contaminants, such as pesticide residues and heavy metals found in some animal products.
Consult with Your Healthcare Provider
It is important to consult with your healthcare provider before making any significant changes to