7 Apr 2006


It is especially important during pregnancy to have a well balanced diet with added protein and the correct supplements. Nutritious wholefoods packed with nutrients and low on fat and sugar, giving around 300 extra calories a day from your normal diet.

Folic Acid
This should be taken before you fall pregnant and continued throughout pregnancy. You can buy it on it's own or as part of a Multivitamin supplement. It helps prevent birth defects of the brain and spinal cord when taken very early in pregnancy. Foods with Folic Acid include lentils, spinach, asparagus. peanuts, fortified breads and pasta.

Calcium/Vitamin D
Important for bone development. Include at least four servings pf calcium rich foods a day like calcium fortified soy milk, Vitamin D fortified cereals, tofu, dark leafy vegetables, tahini and sunflower seeds.

Vitamin B12
Is required for tissue synthesis. This can be bought seperately or as part of a Multivitamin supplement. Fortified cereals, soymilk and nutritional yeast often contain Vit B12 but do check the label and seaweed and tempeh but to be totally sure you can buy it in pill form, seperately or as part of a Multivitamin supplement.

For both Mother's and baby's blood and to prevent Anemia. Being abundant in a Vegan diet it is not always necessary to take a supplement until the later in the pregnancy. Found in dark green vegetables, nuts, seeds, blackstrap molasses, dried beans and dried fruit. Absorbtion is improved if including citrus fruit in with iron rich foods.

Needed for growth and development. Found in brown rice, fortified breads and cereals, tempeh, peas beans, spinach, nuts and tofu.

So plan your meals carefully to make sure that you get at least 6 servings of wholegrains, bread or cereals, a couple of servings of darl geen leavy veggies, 4 to 5 servings of other veggies and fruit. 3 to 4 servings of bean or soy products and 1to 2 sevings of nuts, seeds andwheatgerm per day.

There are some excellent guidelines in these sites about Vegan pregnancy:

Also you can find some excellent books on the subject, here are a couple:

Pregnancy, Children and the Vegan Diet by Michael Klaper, MD
Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition Holly Roberts

No comments: