Learn how to fuel the best nutrition with these 5 Steps to a Healthy Plant-Based Pregnancy + Healthy Pregnancy Meals for New Moms.
Are you expecting a new baby? Congratulations, what an exciting time! And if you have chosen to eat a plant-based diet, such as a vegan or vegetarian diet, don’t let all of that excitement and celebration turn into anxiety over whether your diet is healthy for both you and your developing baby. It isn’t unusual for future mothers to hear from loved ones—and of course the Internet—that it is imperative to consume animal products during pregnancy to meet your nutrient needs. In reality, this long-told “requirement” needs a new update! In fact, according to recent research, a plant-based eating pattern may actually be protective during pregnancy, providing beneficial effects to both the mother and baby. And the Academy of Nutrition and Dietetics states that well-planned vegetarian and vegan diets are appropriate for all ages and life cycles, even pregnancy. Note: the emphasis is on well-planned. And that’s why I’m here to provide these important 5 Steps to a Healthy Plant-Based Pregnancy + Healthy Pregnancy Meals for New Moms. I’m the mother of two strong sons, and as a plant-based dietitian with 25+ years of experience, I’m happy to share some of my top pregnancy tips with you.
Having a good understanding of the necessary nutrients and food groups you need to fit in during your pregnancy diet is important. Not only can plant-based eating be a healthful way of eating during pregnancy, it can also support healthy breastfeeding nutrition. It’s probably a good idea to meet with a registered dietitian proficient in plant-based eating patterns (you can sign up for an appointment with a plant-based dietitian on my team here;just scroll down to look for personalized dietitian services). Check out my Plant Chat on the topic of plant-based pregnancy nutrition with experts here. And these key steps below will help you meet your nutrition goals of powering up your pregnancy with plants for a healthy lifestyle well into the future!
5 Steps to a Healthy Balanced Plant-Based Pregnancy Diet + Healthy Pregnancy Meals for New Moms
1. Meet Your Increased Energy Needs
Throughout the stages of pregnancy, many changes are happening within the body. Energy (or total calorie) needs increase, but not to the extent you often hear about. A widespread misconception is that when you become pregnant you are now “eating for two,” leading many women to double their portion sizes. This is not necessary, so let’s clear up some confusions!
Calorie needs during the first trimester are essentially the same as non-pregnant women. However, during the second and third trimester, a pregnant woman needs to consume approximately 350-450 more calories per day, compared to pre-pregnancy needs. This may sound like a lot, but it is actually quite easy to achieve each day. It could simply be the addition of a nutritious smoothie, hummus with pita and veggies, or a serving of protein-dense trail mix or granola. If you are very active during your pregnancy, you may need to consume even more than this.
2. Power Up on Plant Protein
Protein positively affects the development of the baby, specifically the brain. In addition, protein also helps the mother’s body to accommodate the growing fetus, and plays a role in increasing the blood supply. Protein needs increase by about 25 g per day for pregnant women. This is in addition to the overall amount of protein needed per day, which is based on your total body weight and activity level, varying from person to person. Most individuals get enough protein per day but when following a plant-based diet, it is important to be mindful of a potential shortcoming.
To figure out how much protein you need, start by dividing your weight by 2.2, which gives you your weight in kg. Here is a basic example which may help: 100 lb/2.2 = 45.5 kg. Once you have this number, multiply your newfound weight in kg by 0.8 (45.5 kg x 0.8 = 36 g protein). If you are very active you may want to use a factor of 1-1.2 instead of 0.8, depending on the intensity/frequency of the activity. In addition, vegans may benefit from using a factor of 1-1.0 to account for protein digestibility in plant foods. This will give you the total amount of protein needed per day for a non-pregnant person. Then if you are pregnant, just add 25 g to your total protein needs.
Eating a variety of plant foods can help to meet your protein requirement for the day. This may include items such as beans (try bean tacos), quinoa (try a quinoa salad), lentils (make lentil patties), tofu (add to salads), tempeh (include in sandwiches), nuts (bake breads with nuts), seeds (sprinkle over grain bowls), peanut butter (stir into cookies) and of course, dairy alternatives such as fortified soy milk (add to smoothies). Try to consume at least one serving of protein-rich plant foods at each meal and snack to provide a steady supply of this macronutrient for a healthy pregnancy. Learn more about plant proteins here.
3. Get Your Calcium and Vitamin D
Calcium and vitamin D are both very important for the development of a baby’s bones and teeth, especially during the third trimester, while also preserving the mother’s bone stores. While the recommended daily amount of calcium does not increase during pregnancy, those following a plant-based diet often do not consume enough at baseline and could potentially have a deficiency. Make sure you get a few calcium-rich plant-based foods each day, including dark green leafy vegetables (try kale salads), beans (include them in soups), almonds (top your porridge), broccoli (toss it into pasta), tofu (add to stir-fry dishes), calcium-fortified soymilk alternatives (add to soups), cereals (try steel cut oats), and orange juice. You also may consider taking a calcium supplement to help you meet your needs. Check with your health care provider before taking any supplementation, especially when pregnant. Learn more about plant-based calcium here.
Calcium Daily Requirement
Females, 14-18 years: 1,300 mg/day
Females, 19-50 years: 1,000 mg/day
Pregnancy and Lactation: 14-18 years: 1,300 mg/d; 19-50 years 1,000 mg/d
Vitamin D can be obtained naturally from the sunlight, but if you live in an area that does not get much sun or you are not outside often, you may need to pay closer attention to your intake to evaluate if supplementation is necessary. The amount of vitamin D recommended does not change during pregnancy, but it has been found that vitamin D levels were the lowest in vegans, compared to those following vegetarian and non-vegetarian regular diets. Some common plant foods that provide a good source of vitamin D include fortified items such as cereal, orange juice, and plant-milks, and mushrooms exposed to light.
Vitamin D Daily Requirement
Females, 1-70 years: 15 mcg/d
Some common plant foods that provide a good source of vitamin D include fortified items such as cereal, orange juice, and plant milks, and mushrooms exposed to light (try including mushrooms in pasta dishes, polenta, pot pie, and gravy).
4. Ensure Daily Vitamin B12
Vitamin B12 plays many important roles in a baby’s development and is very important for pregnant women following a plant-based diet to be mindful of getting an adequate supply in the diet. Vitamin B12 cannot be found in significant levels in plant foods that are not fortified; therefore, many individuals following a plant-based diet can be deficient without adequate supplementation. In fact, a recent review reported that 17-39% of pregnant women following vegetarian diets were deficient in vitamin B12 and a higher rate of deficiency was reported in vegans. To ensure that you are getting enough, daily supplementation is necessary. Since absorption is low in supplements, many experts suggest higher levels of B12 in order to achieve ideal status. Read more about vitamin B12 intake here.
Vitamin B12 Daily Requirement
Females, 14 years and older: 2.4 mcg/d
Pregnancy: 2.6 mcg/d
Lactation 2.8 mcg/d
5. Understand Prenatal Vitamins
A healthy plant-based diet that includes a great variety of plant foods in adequate supply is the best way to get the vitamins and minerals you need each day, with the exception of B12 supplementation. However, even when following a healthy plant-based diet to the best of your ability, you still may fall short in some key nutrients that are important during pregnancy. Supplementation prior to and throughout pregnancy may help you fill in the gaps. But what’s the difference between prenatal vitamins and a regular multivitamin supplement? The answer is two main components: folic acid and iron. Prenatal vitamins are designed specifically to include folic acid and iron to meet the special needs of moms-to-be. This ensures that the developing baby has key nutrients needed to avoid some serious complications and make for a healthy pregnancy.
Folate and folic acid are often used interchangeably so it can be difficult to know the difference. Folate is a B-vitamin naturally present in some foods, while folic acid is the form used in fortified foods and dietary supplements. Folic acid is very important, especially at the early stages of pregnancy, to help prevent neural tube defects in the fetus, which are serious abnormalities of the brain and spinal cord. Good sources of folate in the diet can be found in foods, such as enriched bread, pasta (try lots of pasta dishes), and cereal (try porridge), as well as in beans (include them in curry dishes), green leafy vegetables (try including more salads), spinach (cooked or raw recipes), asparagus (try roasting them), and orange juice. Plant-based diets tend to be high in folate already, but to ensure you are getting enough, supplementation is often recommended during pregnancy. Prenatal vitamins usually give 100% of the daily recommended intake of folic acid. Make sure your prenatal vitamin preparation is vegan by checking out the label.
Folate Daily Requirement
Females, 14-18 years: 400 mcg
Pregnancy: 600 mcg
Lactation: 500 mcg
Iron is key because it supports the baby’s growth and development, but also can help prevent anemia in the mother. Iron needs are higher during pregnancy because of the increased blood supply of the mother and new blood formed for the baby. Some plant food sources of iron include whole grains (try fitting in more whole grain side dishes), enriched cereals, dried beans (include in soups and stews), tofu (add to entrees), and green leafy vegetables (try adding them to stir-fries, like this bok choy dish). Even when following a plant-based diet, if you are lacking balance and variety you could fall short on iron. A prenatal vitamin regimen should provide 100% of the daily recommended intake of iron.
Iron
Females, 14-18 years: 15 mg/d
Females, 19-50 years: 18 mg/d
Pregnancy: 27 mg/d
Lactation: 14-18 years: 10 mg/d;19-50 years: 9 mg/d
With well-planned meals that include a variety of plant foods and correct supplementation when needed, a plant-based diet can truly be a healthy option for both mother and baby!
For other resources on healthy plant-based eating, check out the following:
- How to have a healthy pregnancy while eating a plant-based diet with Kayli Anderson
- How to Eat to Boost Fertility
- How to Get Plant Protein
- How to Get Vitamin B12 on a Vegan Diet
- How to Get Vegan Calcium Sources
- How to Get Your Nutrients with a Balanced Vegan Diet
Check out some of my favorite vegan pregnancy recipes, check out the following:
- Strawberry Banana Chia Smoothie Bowl
- Beet Smoothie
- Healthy Trail Mix Homemade Oatmeal
- Farmers Market Tempeh Hash
- Crunchy Mandarin Tofu Salad
- Soba Noodles Seaweed Salad
- Quinoa Corn Bean Chowder
- Farro and White Bean Veggie Burgers
- Black Beans and Rice Vegan Bowl
- Snow Peas and Seitan Vegetable Stir Fry
- Italian Zucchini Boats with Vegan Pasta
- Butternut Squash Lasagna with Sage Walnut Sauce
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Written by Sharon Palmer, MSFS, RDN with Clara Paternite, Dietetic Intern
Image: Blueberry Wheatberry Salad with Turmeric Vinaigrette, Sharon Palmer, MSFS, RDN
References
Mangels, Reed, and Katie Kavanagh-Prochaska. “Vegan Nutrition in Pregnancy and Childhood.”Vegan Nutrition in Pregnancy and Childhood — The Vegetarian Resource Group, www.vrg.org/nutrition/pregnancy.htm.
Mangels, Reed. “Pregnancy and the Vegan Diet.”The Vegetarian Resource Group, Simply Vegan, 5th Edition, www.vrg.org/nutrition/veganpregnancy.php.
“Office of Dietary Supplements – Folate.”NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 4 Oct. 2018, ods.od.nih.gov/factsheets/Folate-HealthProfessional/.
Pistollato, Francesca et al. “Plant-Based and Plant-Rich Diet Patterns during Gestation: Beneficial Effects and Possible Shortcomings.”Advances in nutrition (Bethesda, Md.)vol. 6,5 581-91. 5 Sep. 2015, doi:10.3945/an.115.009126
“Pregnancy.”Physicians Committee for Responsible Medicine, www.pcrm.org/good-nutrition/plant-based-diets/pregnancy
“Prenatal Vitamins: Why They Matter, How to Choose.”Mayo Clinic, Mayo Foundation for Medical Education and Research, 13 Apr. 2018, www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945.
Wardlaw, Gordon.Contemporary Nutrition. Mcgraw-Hill Education, 2015.
RDI information from National Institutes of Health: Office of Dietary Supplements.
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