Plant-based diet during pregnancy
On February 16, 2021 by marghevivianiI think the best what I could do for me and my child is to switch to a vegetarian diet. And I would like to share my story here, to give more confidence to women who are being worried to eat plant-based even during a pregnancy.
Why I don’t eat meat anymore?
My husband is a vegetarian for more than 25 years. And when we met I was still eating fish. But during my pregnancy I became a complete vegetarian.
Someone decide to become vegetarian or vegan from one day to another, like my husband did. Me instead, gradually arrived to this stage. While living in Asia, my diet start consisting less meat and dairy products. After a while you notice a difference, that you body and mind becomes lighter and cleaner. You just feel better, that it.
At that moment I was already practicing yoga. And I remember a phrase my teacher in China said: “When you start practicing a lot, every day, never skip you realise that you don’t wanna drink alcohol again or smoke or eat meat.” This is connected to our consciousness, which we develop while practicing constantly.
If you start searching, you find out that yogi’s diet consist only of plant-based product. I write more about it in this post WHAT IS SATTVA AND WHY I CHOOSE SATTVIC DIET.
Main tips on vegetarian diet during pregnancy
Protein
During your second and third trimester, you should aim to eat around 70 grams of protein each day. High-protein, plant-based foods include tofu, tempeh, beans, lentils and whole grains.
Iron
Iron improves your blood’s oxygenation and can help you feel less tired. And women during pregnancy need 50% more of iron as your body increase its blood volume. And vegetarian diet is perfect for it, remember to consume enough of dark green leafs, kidney beans, lentils or green peas. Plus is important to take enough of vitamin C, as it helps with iron absorption.
Calcum
High-calcium foods include calcium-set tofu, green leafy vegetables, beans, seeds, nut butter, and fortified foods as plant-based milk and cereals.
Flaxseeds oil for Omega-3
I don’t wanna lie to you, but one table spoon os flaxseed oil contains daily amount of Omega-3. Is perfect substitution for vegetarians and vegan. Only thing, it tastes exactly like a fish 🙂 Another sources for Omega-3 are:
- flaxseeds, walnut or chia seeds on soups, salads or yoghurts;
- kidney beans or edamame beans
- avocado
- eggs (if you are vegetarian)
Vitamin B12 and D
Vitamin B12 is the only vitamin which is limited in vegetarian and vegan diet. Out of pregnancy I take supplements with B12 alone, but during pregnancy I switch to a B complex. As during pregnancy, especially first few months, is also important to take enough of folic acid which is vitamin B9. Just a reminder, folic acid helps to protect you baby against central nervous system defects, premature birth and low birth weight.
Takeaway
I meet more and more vegan and vegetarian women which decide not to change their diet even during pregnancy. But the most important thing here is to listen to yourself, to you own body, and you will find the answers. Don’t let somebody scare you, be sure about your own health.
If you would like to learn more about plant-based diet, I have written a guide exactly for this occasion. It called Plant-based Eating: A beginners guide to optimal health, sustainable weight loss and increased energy.
With the help of this guide, you will be ready to step into the world of plant-based eating in no time and set yourself up for success.
- You will learn about plant-based nutrition.
- You will learn about the science behind plant-based eating.
- You will discover the steps to transition to a plant-based nutrition.
- You will discover plant-based recipes.
- You will learn tips to reach success.
- And how to implement a plant-based nutrition in your lifestyle.
- And much more!
The cost of the book is only $7. You can buy it here. Enjoy!
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Take care dear!
Yours Marghe
Thanks for your blog, nice to read. Do not stop.
Thank you Mark! Appreciate a lot readers like you 🙂