The following article contains vegan pregnancy nutrition information for expectant mothers.
There are a lot of people who believe that an expectant mother must eat meat, eggs, dairy, and fish to ensure that the birth of a healthy child. However, it should be noted that a vegan diet can provide the proper amount of vegan pregnancy nutrition for both the baby and the mother. This short article will help to dispel any myths or rumors about the dangers of being on a vegan diet during pregnancy.
The majority of people who follow a vegan diet will do so because of various reasons such as environmental, ethical, religious, or nutritional. A vegan diet consists of grains, plant foods, fruits, vegetables, and legumes. A vegan diet does not contain any dairy products, fish, eggs, meat, or poultry. Most women who follow a vegan diet will continue to do so throughout their pregnancy and lactation.
It is a fact that pregnancy is a time of high nutritional and metabolic demands. It is important for any pregnant woman to follow proper nutritional guidelines and this will be the same for both non-vegans and vegans alike. Anyone who is on a vegan diet will be able to meet all of the required increases in nutrient and energy levels. This will be simply a matter of good sense, research, and a little planning.
A vegan diet will avoid all of the dangers associated with a non-vegan diet. This includes the dangers of unpasteurized milk products, mercury containing seafood, under-cooked meats, moldy cheeses, and so forth. All of these dangers will be automatically excluded when a pregnant mother adheres to a vegan diet. The only food products that a pregnant mother will need to avoid are raw produce that has not been properly handle and sprouts. Harmful raw produce may be produce that is found at a salad bar or a retail store where the employees do not wash the vegetables or fruit properly.
During pregnancy, the body will require more calories. The caloric intake of a pregnant woman will be basically the same during the first trimester. During the second and third trimesters however there will need to be an increase of between 200 to 300 calories per day. Even though this will mean a caloric intake of approximately 15 percent higher it also means an increase of nutrients by up to 50 percent.
Therefore, a pregnant vegan woman will need to make sure that the calorie increase contains high nutrient foods. Some foods that contain a higher nutritional factor include vegan milkshakes using rice, soy, or almond. Also, nut butters, nuts, dried fruits, olives, avocados, bean dips, and soy products will contribute to a higher nutritional intake.
A daily increase of 200 to 300 calories may seem difficult to consume but it is not. For example, a slice of whole grain bread with only two tablespoons of peanut butters is 250 calories. One ounce of almonds and one orange equals 230 calories. Yes it is true, a vegan diet can adequately supply all of the nutritional requirements during pregnancy.