Healthy Choices
Vegan and pregnancy

Vegan and pregnancy

Eating healthily during pregnancy is important for your own health and the health of your developing baby.

pregnancy

If your vegan and pregnant it’s important to eat a varied and balanced diet during pregnancy to provide enough nutrients for you and the development and growth of your baby.

If you’re pregnant and a vegetarian or vegan, you need to make sure you get enough iron and vitamin B12, which are mainly found in meat and fish, and vitamin D.

Read about Vegan Nutrients

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Iron in your diet

Good sources of iron for vegetarians and vegans are:

  • pulses
  • dark green vegetables
  • wholemeal bread
  • eggs (for vegetarians who include them in their diet)
  • fortified breakfast cereals (with added iron)
  • dried fruit, such as apricots

Vitamin D in your diet

Although we get vitamin D from sunlight, vegetarian food sources include:

  • egg yolk
  • foods fortified with vitamin D, including some breakfast cereals and most fat spreads
  • dietary supplements

Because vitamin D is found only in a small number of foods, it might be difficult to get enough from foods that naturally contain vitamin D and fortified foods alone.

All adults should consider taking a daily supplement containing 10 micrograms of vitamin D, particularly during the winter months (October until the end of March).

If you’re vegan, check the label to make sure your vitamin D is suitable for vegans.

From late March/early April until the end of September, most people should be able to get enough vitamin D from sunlight.

Calcium in your diet

If you’re a vegan, you also need to make sure you get enough calcium. This is because non-vegans get most of their calcium from dairy foods.

Good sources of calcium for vegans include:

  • dark green leafy vegetables
  • pulses
  • fortified unsweetened soya, rice and oat drinks
  • brown and white bread
  • calcium-set tofu
  • sesame seeds and tahini
  • dried fruit

Talk to your midwife or doctor about how you can get all the nutrients you need for you and your baby.

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Author Bio

Wanda Tandy Nutro Vegan

Through my personal experience, I have no doubt that disease and ailments can be greatly improved, if not cured, by a healthy diet and lifestyle.As I work with clients, I encourage them to let go of the idea that only medicine can treat disease, that is simply not true. Food is fuel.

1 thought on “Vegan and pregnancy

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