With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the vegan nutrients your body needs.
If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12.
Wanda will discuss with you all the fundamentals you need to understand with this Pregnancy Plant-Based Consultation all your dietary needs will be discussed during your pregnancy. including meal planning and preparation the intake of the correct nutrients at the correct times during your pregnancy.
During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.
If you’re bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.
Calcium is needed to maintain healthy bones and teeth.
Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.
Good sources of calcium for vegans include:
A 30g portion of dried fruit counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a snack between meals, to reduce the impact of sugar on teeth.
The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.
Good sources of vitamin D for vegans include:
Read the label to ensure the vitamin D used in a product is not of animal origin.
Iron is essential for the production of red blood cells.
A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.
Good sources of iron for vegans are:
The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.
Many people get vitamin B12 from animal sources, such as meat, fish and dairy products. Sources for vegans are limited and a vitamin B12 supplement may be needed.
Sources of vitamin B12 for vegans include:
Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.
Sources of omega-3 fatty acids suitable for vegans include:
Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.
But if you follow a vegan diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that’s high in saturated fat, and watching how much salt you eat.