Do you really have to give up veganism during pregnancy?

Many women stop being a vegan when they’re pregnant because they give in to pressure from doctors and parents. Is this really the only way?

 

A vegan pregnancy can also be healthy. (jlp)

 

Gaining weight

Vegan pregnant women can have problems gaining weight. The recommended weight gain is between 25 and 35 pounds (11 and 16 kilograms), for very young (teenage) or skinny mothers even between 31 and 44 pounds (14 and 20 kilograms). If the weight is increasing too slowly, eat food with more fat and less fibre.

Protein

A study showed that non-pregnant vegan women eat almost as much protein as they would need during pregnancy. So if you eat soy products, legumes, hulled wheat and if you’re weight is increasing normally and evenly, then you have no reason for concern.

 

 

Pretty much the same recommendations apply to vegan and non-vegan mothers. (jlp)

Calcium and vitamin D

A balanced vegan diet ensures enough calcium, but you have to pay more attention to it during pregnancy. Marine algae are an excellent vegetable source of calcium; calcium from these organisms can be added to soy milk. If you spend enough time in the sun, you get enough vitamin D, but if it’s questionable, consult with the doctor about supplements for this vitamin.

Iron

Future vegan mothers also often lack iron, so they have to take supplements. Usually, they have to pay more for a completely vegetable iron supplement. Choose food which is naturally rich with iron, especially green vegetables with leaves, blueberries, dry apricots...

Vitamin B12

The addition of this vitamin is recommended to all vegans, even more so to pregnant women.

 

Being a vegan is also appropriate for breastfeeding mothers and babies. (jlp)

Folic acid

Vegan food is already rich with folic acid, but supplements are still a good idea.

DHA, omega-3 fatty acid

This is a type of fat, which is usually present in greasy fish. The vegetable sources for this are flax seeds, flax seed oil, walnuts, soy.

Iodine

If you use salt with iodine when cooking, then an average pregnant woman should get enough of it.

We conclude with some words from a young and pleased vegan mother: “I always eat what I want and I’m very cranky if I don’t get it!“

 

 

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