How to Eat Vegan During Pregnancy

Although some doctors may advise against it, you can probably continue on a vegan diet once you find out that you're pregnant. Vegan women are able to have healthy and normal pregnancies without dietary deficiencies. You just need to make sure that you get the extra vitamins and minerals needed while pregnant.

Instructions

Difficulty: Moderately Challenging

1. Get enough protein from plant sources. Protein requirements are increased during pregnancy, but do not need to come from animal sources. Make sure that you eat enough soy, grains and beans.
2. Include calcium rich foods in your vegan diet. Approximately 1000 to 1200 mg of calcium are recommended a day for pregnant women. Consume spinach, kale, figs and tofu.
3. Use sunlight to increase the amount of vitamin D that you get during pregnancy. Although you should avoid being overexposed to the sun while pregnant, 20 minutes of sunlight each day can give your body enough vitamin D.
4. Try to consume a bowl of fortified cereal daily. Fortified cereals contain many vitamins, including B12, that are necessary for pregnant women.
5. Take supplements to meet additional nutritional needs. Iron, folic acid and calcium supplements are recommended for a woman who plans to eat vegan during her pregnancy.

Tips & Warnings

• You can drink more soy milk during your pregnancy. Fortified soy milk with vitamin D would be an ideal choice.
• Remember to speak to your doctor about your vegan diet to ensure that you are meeting your nutritional requirements.