If you are a vegan, who is expecting, you may be concerned about your baby's growth and nutrition intake. Well, the good news is that you can follow a vegan diet and have a healthy pregnancy and a healthy baby. All you need is to make sure, that your diet includes protein, calcium, iron, vitamin B12 and vitamin D.
A Vegan Diet Plan For Pregnancy
Here's the list of nutrients and the resources you need if you are a vegan:
Sources Of Protein
All kinds of Lentils and Legumes like moong, tur, masoor, rajma, chana, soybean, whole grains, soy and nuts and seeds
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Chickpeas
Black, navy, kidney or pinto beans
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Bulgar (Dalia), buckwheat (Kuttu) and whole wheat couscous
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Whole-wheat pasta
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Nut butters made of Almond/ Peanut/ Cashew
Walnuts, cashews, pistachios, almonds, Brazil nuts and pine nuts
Soy milk
Tofu
(Also read: What To Eat During Your Pregnancy: Foods For Trimester 1)
There are plenty of vegan food resources can be added to your diet
Sources Of Calcium
All kinds of Green leafy vegetables
Soy milk
Tofu
Calcium-fortified orange juice
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Sources Of Iron
Beans
Edamame
Soy products
Oat bran
Barley
Quinoa
Bulgur(Dalia)
Pumpkin seeds
Dried fruit
Spinach, all other greens leafy vegetables
Sources Of Vitamin B12
Vitamin B12-fortified soy milk
Fortified cereals
(Also read: 13 Foods That Help Power Your Baby During Pregnancy)
Along with sunlight, you must add food resources of Vitamin D to your diet
Sources Of Vitamin D
Fortified soy milk, breads, cereals and Orange juice are a few sources of Vitamin D. However, they are usually not enough. It is important therefore, to take a supplement to meet your daily requirements of Vitamin D.
For a Vegan diet plan, substitute milk with Almond / Cashew / Peanut / Coconut milk. Various milk products like cheese and yoghurt can be made from these milks. Substitute paneer with tofu.
Green smoothie with spinach, apple, lemon, peanut butter with whole grain bread, jowar dosas, whole grain bread sandwich with hummus, tomatoes and lettuce, flax seeds can be eaten as breakfast or as snacks in between.
With a little thought and some planning, a well-balanced pregnancy vegan diet - that is focused on the above nutrients can ensure that you get all your necessary nutrients. In addition do take all your prenatal vitamins every day.
Visit your doctor for all of your prenatal appointments. Your doctor will monitor you and will keep a check to ensure you are not deficient of the nutrients you need. Ask your doctor if you have any doubts or questions regarding your diet.
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