First off, no….I’m not pregnant!

It’s been over 13 years since I was last pregnant and at the time I was vegetarian. So why am I writing about being plant-based and pregnant you might ask?!

I just started my newest plant-based course through the University of Guelph. This is my fifth course and this one focuses on plant-based diets across the lifespan. The first unit is on pregnancy so I thought I’d share my learning with all of you!

Let’s get started with some common questions:

Is a plant-based diet safe in pregnancy?

Yes! With some thought and planning you can have a safe and healthy pregnancy while avoiding animal products. During all life stages, some planning around food intake and diet is necessary to ensure that you are getting the required nutrients and during pregnancy is no exception.

What should I eat now that I’m pregnant?

If you already eat a healthy and varied plant-based diet, then continue eating all those amazing foods. However, there are a few things you need to change now that you are eating for two!

• Increase your protein

  During pregnancy, you need to consume an extra 25g of protein per day. This can come from a wide variety of plant-based food options, as all plants contain protein. Some suggestions of protein rich foods are: beans, lentils, quinoa and tofu. Eating protein at each meal/snack is an easy way to get in the extra  protein.

• Increase your calcium

  Calcium is important for building bones and many people aren’t meeting the daily (700mg) requirements. Everyone, but especially pregnant people, would benefit from an increase in calcium rich foods such as dark green leafy vegetables, calcium set tofu, and calcium-fortified milks, yogurts and juices.

Should I take supplements?

As a person who eats a plant-based diet, you should already be taking a B12 supplement. This supplement is extremely important for your own and your baby’s health.

In addition, all pregnant people regardless of their diet, need to ensure they are taking folic acid in order to prevent neural tube defects. You may take this as part of a prenatal vitamin or separately.

Depending on where you live, you may not be getting enough sunlight. A vitamin D deficiency can increase the risk of preeclampsia and miscarriage in pregnant people. A supplement can help you meet your daily requirements. Some cereals and plant milks are also fortified with vitamin D.

Most pregnant people will take a prenatal vitamin in order to meet their nutritional needs. It is important that you read the labels to make sure you are getting the required daily nutrients for a healthy plant-based pregnancy.

Do I need to eat red meat for iron?

A pregnant person may be at risk of developing an iron deficiency. This is not just specific to plant-based pregnancies. During pregnancy, people need 27 mg/day of iron and people following a plant-based diet may need more.

Iron is important during pregnancy because it supports the development of the brain and nervous system, as well as building up the baby’s iron stores. A lack of iron can cause neurological and behavioural issues in the baby/child.

Everyone can benefit from eating iron-rich foods such as beans, greens, quinoa, tofu and blackstrap molasses. Legumes are also a good choice because in addition to providing protein, iron and fiber, legumes can reduce the risk of gestational diabetes. Eating iron rich foods with a source of vitamin C can also help with iron absorption.

An iron supplement may also be beneficial. Speak with your doctor to see what’s right for you.

Are there any other vitamins or minerals that I need to be concerned about?

• Choline—450 mg of choline is recommended during pregnancy because choline is important for a baby’s healthy brain development. Some plant-based options are tofu, soy milk, broccoli, brussel sprouts and peanut butter. A supplement as part of the prenatal vitamin or a separate tablet may also be necessary.

• Iodine—Iodine is also important in preventing birth defects and can be consumed through iodized salt and nori. 

• DHA—DHA is important in building the fetal brain, nervous system and eyes. Most prenatal vitamins don’t contain DHA so a separate supplement (300 mg/day) is required.

I eat meat and dairy products. Are there any benefits to switching to a plant-based diet while pregnant?

In the journal article, Vegan Nutrition for Mothers and Children: Practical Tools for Healthcare Providers they stated that a plant-based diet during pregnancy may protect the mother against the development of preeclampsia and pre-gravid obesity as well as minimizing her exposure to toxins. The benefits to the unborn child include protection from pediatric diseases such as pediatric wheezing, diabetes, neural tube defect, orofacial clefts and some tumors.

The Bottom Line

A well planned and balanced plant-based diet during pregnancy is completely safe and gives the baby the best start in life!

References:

Baroni, L., Goggi, S., Battaglino, R., Berveglieri, M., Fasan, I., Filippin, D., Griffith, P., Rizzo, G., Tomasini, C., Tosatti, M. A., & Battino, M. A. (2018). Vegan Nutrition for Mothers and Children: Practical Tools for Healthcare Providers. Nutrients, 11(1), 5. https://doi.org/10.3390/nu11010005

Davis, B., & Melina, V. (2014). Becoming Vegan : The Complete Reference to Plant-based Nutrition: Vol. Comprehensive edition. Book Publishing Company.