Vegan and pregnant: what to look out for during pregnancy
A vegan diet during pregnancy is not a problem as long as you take care to eat all the important nutrients. This requires a targeted selection and combination of foods. Here you can read what to look out for.
Vegan diet during pregnancy
Eating vegan during pregnancy is evaluated differently.
- According to experts, a vegetarian diet usually covers the nutritional needs during pregnancy.
- However, German experts are of the opinion that a vegan diet does not make sense during pregnancy. They advise making an exception for dairy products and eggs during pregnancy.
- US and British experts, on the other hand, confirm that if properly planned, vegan food intake is possible even during pregnancy and lactation.
- The consequences of vegan and vegetarian diets have not yet been clearly researched. However, no negative effects on pregnancy and child have been identified as long as the diet is well planned.
- However, the nutritional plan during pregnancy must include nutritionally fortified foods and supplements.
You need these nutrients
A pregnant woman has to consume a larger amount of nutrients than usual. With a vegan diet, this nutrient requirement is even higher.
- From the second trimester, the woman has to consume 255 kcal / day to cover the energy requirement. From the third trimester then 500 kcal / day. 255 kcal are consumed with the amount of a snack, starter or a larger main meal.
- Already 40 grams of whole grain pasta (uncooked) with 100 grams of peas and a teaspoon of oil, a serving of pumpkin soup with a slice of whole grain baguette or a small banana on a corn waffle with 10 grams of cashew butter provide this calorie quantity.
- Protein : You need more protein from the 20th week of pregnancy. Choose foods that provide you with all the essential amino acids. This includes cereals, legumes, potatoes and nuts. Combine them, for example, in a chickpea and potato curry with whole grain couscous or whole grain pasta with lentil bolognese.
- Omega-3 fatty acids : Of the three omega-3 fatty acids alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), almost only ALA is ingested on a vegan diet.
- However, DHA is particularly important for the formation of the brain and retina of the fetus. Therefore, take DHA in the form of enriched oils (from microalgae oil). This includes linseed, coconut and olive oil. Two to three tablespoons a day are enough here.
- Vitamin B12: You definitely need to take this vitamin through food supplements, as the need during pregnancy cannot be met with plant-based foods.
- Iron: During pregnancy you need to consume twice as much iron as usual. However, a substitute is not recommended here. Talk to your doctor about this.
- Combine whole grain cereals, legumes and oil seeds. To do this, eat nuts and dried fruit with foods containing vitamin C. Soaked or pureed, you can extract even more iron from your food.
- Zinc : Here too the need increases during pregnancy. The best way to get zinc is in the form of whole grain cereals, legumes, oil seeds and nuts.
- Calcium : The daily calcium requirement is 1000 mg - pregnant or not pregnant. You can easily get this from calcium-rich mineral water. Sesame and almonds are good sources of calcium, as well as fennel, broccoli and kale.
- Iodine: This nutrient is important for the growth of the fetus. Therefore, only use iodized table salt or sea salt with iodine-containing algae additives. In addition, take in algae with medium iodine content, for example norial algae.
- Vitamin D : This vitamin is only absorbed by the body through the skin. So, with some clear skin, stay in the sun for 15-30 minutes a day. In winter, regardless of your diet, you should take vitamin D through supplements.
In the next article you will read which sports you can do during pregnancy.