Vegan Pregnancy Benefits

by | January 2, 2018

Is a Vegan Pregnancy Healthy?

Having a healthy diet is crucial for women trying to conceive and throughout pregnancy The healthiest diet out there is a Plant Based diet. The biggest misconception out there is that a vegan diet is not suitable for expecting mothers. The truth is a vegan pregnancy is healthy in all stages of life.

The biggest concern people have about a vegan diet is always, “Where will I get my protein?”. There are some that believe it will deprive the baby of essential nutrients and cause Mom to become malnourished. Yet, the plant-based diet actually ensures you and the baby have the healthiest pregnancy!

A Vegan Pregnancy Makes It Easy

Besides the ethical reasons and sustainability of a vegan diet, many people transition to veganism for the amazing health benefits. So, it’s natural to continue or start a vegan diet throughout pregnancy. The benefits of a plant based diet include improved heart health, weight loss and a stronger immune system. These advantages will give you a healthier, stronger body during pregnancy.

The American Pregnancy Association actually recommends pregnant women to avoid raw meat, deli meat (Listeria contamination), smoked seafood, raw eggs, soft cheeses (Listeria), fish high in mercury,  and unpasteurized milk.

All the items on this list are animal based foods. If you look at the facts, it’s actually safer to go through a vegan pregnancy. The American Pregnancy Association encourages pregnant women to eat fruits, vegetables, grains, and legumes for a healthy pregnancy. All of these items are vegan!

Key Nutrients During A Vegan Pregnancy

The four most important nutrients are: protein, iron, folic acid and calcium.

There are so many options in a plant based diet to ensure you get these during a vegan pregnancy – animal products are not necessary!

  1. Protein- Beans, Tofu, Oats, Spinach, Whole Grains, Potato, Lentils, Quinoa
  2. Iron- Brown rice, Spinach, Oatmeal, Fortified Plant Milks, Kale, Kidney Beans
  3. Folic Acid- Brocolli, Asparagus, Avocado, Dark leafy greens, Fortified Cereals
  4. Calcium- Brussels sprouts, Collard greens, Sesame seeds, Almonds, Figs

A Safe Vegan Pregnancy

A vegan pregnancy will provide your body with the all the key nutrients you need. Keeping a log of the foods you eat can be helpful, or using meal plans will ensure a healthy pregnancy. With resources available like Ask A Plant Based Dietitian, it’s easy to be successful with your vegan diet.

It’s a good idea to discuss your diet an OB/GYN. They can help you with more individualized nutritional advice for a healthy pregnancy.

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