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Eating Plant-

HEALTH MONSTER

Based During
Pregnancy?
How to be a
Condent,
Healthy
Mom-to-Be
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June 11, 2015

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Search

Pregnancy is one of the most challenging, exciting, and (lets face it) weirdest times in a
womans life. A combination of joy, lack of control over the body, and sometimes utter
confusion about what is supposed to be happening, pregnancy is an essential time for stellar
NEWSLETTER

nutrition. For plant-based eaters, it may seem daunting at rst with all the questions you may
receive from well-intentioned friends, family (or perfect strangers!) about dietary choices, so it
is imperative to be comfortable with your decision to have a plant-powered pregnancy.

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So, how do you do that?

FOLLOW

1. Be able to answer nutritional questions

Like

knowledgeably and with condence.

1M

(http://onegreenplanet.tumblr.com)

Questions based on misinformation, misunderstanding, or honest curiosity, can be equally

Follow

frustrating if uncertain about the answers yourself. Below are some of the most common
inquiries pregnant vegans receive.

Pregnant women need more folate, calcium, vitamin D, and protein. Dont you need animal

(https://twitter.com/onegreenplanet)
(http://instagram.com/onegreenplane

(http://www.pinterest.com/onegreenplanet/)
(https://plus.google.com/1050202607
rel=author)

products to meet these requirements?

Dairy, meat, and sh certainly contain these nutrients, but you may be surprised by the
amounts found in many powerhouse plant foods in comparison. A vegan diet comprised of a
wide variety of foods, paired with supplementation deemed necessary by your healthcare
team, makes it simple to meet needs during pregnancy
(http://www.onegreenplanet.org/natural-health/basic-dietary-needs-during-pregnancy-for-theplant-based-mom-to-be/).

Recommended Dietary Allowance (RDA) for pregnant adults

Folate (http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/)= 600 mcg/day

Animal

Plant

Products*

Products*

3 oz

1 cup

grass-fed

tempeh =

strip

40 mcg

steak =

1/2 cup

11 mcg

raw navy

1 oz

beans =

cheddar

379 mcg

cheese =
7 mcg
1 cup 1%
milk = 12
mcg

Calcium (http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/)= 1,000 mg/day

1 oz

1 cup

cheddar

tempeh =

cheese =

184 mg

191 mg

1/2 cup

1 cup 1%

raw navy

milk =

beans =

314 mg

153 mg

(http://onegreenplanet.org/foodmonster/)

1 cup
vanilla

TRENDING

almond
milk = 451
mg

335.7K
SHARES

How to Eat a Healthy Whole

Foods, Plant-Based Diet on $50
Per Week

(http://www.onegreenplanet.org/natural-health/whole-

foods-

Vitamin D (http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/) = 600 IU/day

1plant-based-fty-dollars-a-week/)
oz
1 cup
cheddar

chocolate

cheese =

almond

7 IU

milk = 101

1 cup 1%

IU

milk = 98

1 cup

IU

diced
maitake

Should Animal Abuse be

274.6K

mushrooms
Considered
a Violent Crime?

SHARES

= 789 IU
100 grams

(http://www.onegreenplanet.org/animalsandnature/shouldanimal-abuse-be-considered-a-violent-crime/)
soy yogurt

= 53 IU

Protein

3 oz

1 cup

(https://www.iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Macronutrients.pdf)= grass-fed

tempeh =

71 grams/day

strip

30.78 g

steak =

1/2 cup

(based on 1.1 g/kg/day pre-pregnancy weight)

19.61 g

raw navy

Blind Man and His Armless Best

270K

1 oz

Friend
Have=
Planted Over 10,000
beans

SHARES

Trees in China

cheddar

23.22 g

cheese =

1 cup

(http://www.onegreenplanet.org/news/blind-man-and-his-

6.82
g
armless-best-friend-plant-trees-in-china/)
cooked
1 cup 1%

quinoa =

milk =

8.14 g

8.53 g

* Table created using USDA National Nutrient Database (http://ndb.nal.usda.gov/ndb/foods?

qlookup=&new=1)
152.6K

Take a closer look atanimal protein versus plant protein

14 Signs You Are Obsessed With

Your Dog (In a Good Way!)

SHARES

(http://www.onegreenplanet.org/natural-health/explain-like-im-ve-why-is-plant-proteinbetter-than-animal-protein/).

(http://www.onegreenplanet.org/animalsandnature/signsyou-are-obsessed-with-your-dog-in-a-good-way/)

Keep in mind that most pregnant women will experience some level of nausea, fatigue, and
food aversion, which can make it difcult to eat as much as you might like. It is especially
important during this time to supplement adequately where needed (i.e. prenatal vitamin,
EPA/DHA (http://www.onegreenplanet.org/foodandhealth/omega-3-fats-in-vegan-diets/),
vitamin B12 (http://www.onegreenplanet.org/vegan-health/vitamin-b12-role-needs-sourcesand-supplements/)), eat smaller, more frequent meals, and listen to your body. Eat in a pattern
that allows you to best care for yourself and baby. If taking supplements, make sure they are
third-party tested for quality and safety.

How do you get iron without red meat?

147.5K
SHARES

Rescued Circus Lion Feels Grass

and Dirt for the First Time in 13
Years! (VIDEO)

(http://www.onegreenplanet.org/news/rescued-circuslion-feels-grass-for-rst-time-in-years/)

The RDA for iron (http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/)during pregnancy

is 27 mg per day. Some excellent plant sources include tempeh
(http://ndb.nal.usda.gov/ndb/foods/show/4826?
fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=tempeh)(1 cup
= 4.48 mg), lentils (http://ndb.nal.usda.gov/ndb/foods/show/4783?
fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=lentils)(1 cup
cooked = 6.59mg), sesame seeds (http://ndb.nal.usda.gov/ndb/foods/show/3652?
118.4K

Brave Man Saving a Drowning 400-

lb Black Bear Is Possibly one of the

man=&lfacet=&count=&max=35&qlookup=sesame+seeds&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&
SHARES

(1/4 cup raw = 5.24 mg), molasses (http://ndb.nal.usda.gov/ndb/foods/show/6244?

Greatest Rescue Stories Ever!

man=&lfacet=&count=&max=&qlookup=&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutri
(http://www.onegreenplanet.org/animalsandnature/man-

(1/4 cup = 4 mg), dark leafy greens like spinach

rescues-black-bear/)

(http://ndb.nal.usda.gov/ndb/foods/show/3202?

man=&lfacet=&count=&max=35&qlookup=spinach%2C+raw&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1
POPULAR

(2 cups = 1.63 mg) or cooked beet greens (http://ndb.nal.usda.gov/ndb/foods/show/2905?

fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=beet+greens) (1
cup cooked = 2.74 mg), and 70-85% dark chocolate

How to Eat a Healthy Whole Foods,

335.7K
SHARES

(http://ndb.nal.usda.gov/ndb/foods/show/6405?

Plant-Based Diet on $50 Per Week

(http://www.onegreenplanet.org/naturalhealth/whole-foods-plant-based-fty-dollars-

a-week/)

Should Animal Abuse be Considered

man=&lfacet=&count=&max=&qlookup=&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutri

274.6K

(2 oz = 6.75 mg). Compared to a T-bone steak (3 oz = 1.39 mg) or ground turkey (4 oz = 1.24
mg), plants are impressive iron providers (http://www.onegreenplanet.org/naturalhealth/plant-based-nutrition-guide-iron/), especially paired with vitamin C for optimal

(http://www.onegreenplanet.org/animalsandnature/shouldanimal-abuse-be-considered-a-violent-crime/)

absorption (http://www.onegreenplanet.org/vegan-health/meeting-iron-needs-from-plantfoods-the-vitamin-c-connection/).

a Violent Crime?

SHARES

Blind Man and His Armless Best

270K
SHARES

Friend Have Planted Over 10,000

Trees in China
(http://www.onegreenplanet.org/news/blind-

Where do you get EPA and DHA without sh?

EPA and DHA, omega-3 fatty acids, are essential nutrients for babys immune, neurological,
and cardiovascular development (http://americanpregnancy.org/pregnancy-health/omega-3sh-oil/) during pregnancy. Unfortunately, they are not made by the human body and thus

man-and-his-armless-best-friend-plant-trees-in-china/)

14 Signs You Are Obsessed With

152.6K

Your Dog (In a Good Way!)

SHARES
(http://www.onegreenplanet.org/animalsandnature/signsyou-are-obsessed-with-your-dog-in-a-good-way/)

must be consumed. In the standard American diet, sh are a major source of omega-3 fatty
acids. However, sh do not synthesize (http://www.npr.org/templates/story/story.php?
storyId=15823852) EPA and DHA; rather, these are derived from plankton and microalgae sh

5 Ridiculous Myths About Cows

122.1K
SHARES

eat. Algae products made specically for vegan DHA and EPA supplementation are available.

Milk
(http://www.onegreenplanet.org/veganfood/5-ridiculous-myths-about-cows-milk/)

How will you gain a healthy pregnancy weight on a vegan diet?

In some ways, eating for two has become a sensationalized idea where pregnant women
feel they must eat mounds of food just to meet extra caloric needs for baby. In reality,
pregnancy requires an average of 300 additional calories
(http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/) per day. Well-planned
vegan meals (http://www.onegreenplanet.org/vegan-food/food-substitutions-plant-baseddiet/) are highly nutritionally dense. Extra calories can easily be added with a handful of nuts
or seeds, plant oils, avocado, plant-based butters, or nut milks. Paired with grains, legumes,
and other plant proteins, these meals will make it surprisingly easy to gain the recommended
25-35 pounds (http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/indepth/pregnancy-weight-gain/art-20044360) during pregnancy. Sweet tooth? Dont worryALL TIME

there are plenty of non-dairy desserts (http://www.onegreenplanet.org/vegan-food/healthydairy-free-desserts-you-can-make-in-your-blender/) and plant-based baked goods

This Amazing Village in India

Plants 111 Trees Every Time a

(http://www.onegreenplanet.org/vegan-recipe/guilt-free-vegan-versions-of-desserts/) to be
had.

Little Girl is Born

235.6K
SHARES

(http://www.onegreenplanet.org/environment/village-inindia-plants-plants-trees-every-time-a-little-girl-is-born/)

Wont you crave meat while pregnant?

Remember This? Trophy Hunter

Trampled to Death By Elephant
He Was Trying to Hunt

It is impossible to predict what cravings any pregnant woman might experience, and it is a
myth (http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/)that pregnant

216.8K
SHARES

(http://www.onegreenplanet.org/news/trophyhunter-trampled-to-death-by-elephant-he-was-trying-tohunt/)

women only crave nutrients they are lacking. It is reasonable to expect the pre-pregnancy

Leonardo DiCaprio Donates $1

Million to Help Protect Elephants

eating pattern to change over the months. You may be pleasantly surprised that after

From Poachers

189.8K
SHARES

acclimating to a vegan lifestyle, cheeseburgers, chicken ngers, and donuts may not even be

(http://www.onegreenplanet.org/news/leonardo-dicaprio-

on your craving radar. Instead, you may nd yourself indulging in blueberries, an entire

poachers/)

donates-1-million-to-help-protect-elephants-from-

6 Ways to Add Clean Protein to

mango, homemade cookies a la vegan, or a salad with vegetables picked from your garden.

Your Smoothie Without a Powder

SHARES

Ultimately, this time is about listening to your body and making choices you feel are most
benecial for you and your baby. Period.

179.1K

(http://www.onegreenplanet.org/veganfood/how-to-add-clean-protein-to-your-smoothie-withouta-powder/)
Australias Oldest Man Spends

What if your child doesnt want to be vegan?

His Time Knitting Tiny Sweaters

for Rescued Penguins

142.8K
SHARES

(http://www.onegreenplanet.org/news/australias-oldest-

Oddly enough, were all born a blank slate. It is a blessing to have the opportunity to teach
children about all the options we have in life, and how diet can be reective of a lifestyle we
choose to lead. Seize this chance to educate your children about your familys way of life, why
you eat the way you do, and allow them the freedom to make their own informed decisions as
they get older. Arming kids with the tools to make choices based on knowledge and personal
experience is one of the greatest gifts a parent can give.

Pregnancy isnt the time to experiment with diets. Why dont you just eat like a regular
person?

Take a deep breath before answering this one. According to the Academy of Nutrition and
Dietetics (http://www.eatrightpro.org/resource/practice/position-and-practicepapers/position-papers/vegetarian-diets), Well-designed vegetarian diets that may include
fortied foods or supplements meet current nutrient recommendations and are appropriate
for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and

man-knits-sweaters-for-penguins/)

adolescence. Everyone has different reasons for adopting a plant-based lifestyle and
sustaining it during pregnancy. Veganism is usually not a result of one personal value. It is
often based on a triad of interests: reaping the health benets for mom and baby, practicing
environmental stewardship, and showing compassion for animals- all values that can be
passed on to baby after birth.

2. Do enjoyable things that remind you why a plantbased diet is important to you. These are values and
pastimes you can share with your child.
Help animals

Advocate for farm animal rights or help an animal sanctuary, through organizations like Farm
Sanctuary (http://www.farmsanctuary.org/), SASHA Farm (http://www.sashafarm.org/), The
Humane Farming Association (http://www.hfa.org/), Mercy for Animals
(http://www.mercyforanimals.org/), or Farm Animal Rights Movement
(http://www.farmusa.org/).

Garden

Participate in a community garden. Learn from the American Community Gardening

Association (https://communitygarden.org/) or the USDA Peoples Garden
(http://www.usda.gov/wps/portal/usda/usdahome?navid=PEOPLES_GARDEN). Or, plan
(http://www.motherearthnews.com/garden-planner/vegetable-garden-planner.aspx)and grow
your own garden (http://www.planetnatural.com/) for a true farm-to-table family experience.

Support the local and organic food movements.

You may love plants, but do you know the history of the organic movement
(http://theorganicsinstitute.com/organic/history-of-the-organic-movement/)? Being educated
about leading an organic vegan lifestyle allows parents to teach their kids the importance of
environmental stewardship. This includes understanding the USDA National Organic Program
(http://www.ams.usda.gov/AMSv1.0/nop). One way you can incorporate organic produce into
your life is by supporting local companies like Door to Door Organics
(https://www.doortodoororganics.com/), Green Grocer
(https://www.washingtonsgreengrocer.com/), Green Bean Delivery
(http://greenbeandelivery.com/), Full Circle (http://www.fullcircle.com/), or joining a
Community Shared Agriculture (http://www.localharvest.org/csa/) (CSA).

Play with your food

Prepare for baby by experimenting in the kitchen with kid-friendly

(http://www.onegreenplanet.org/vegan-recipe/vegan-recipes-your-kids-will-love/) vegan
recipes (http://www.onegreenplanet.org/tag/kid-friendly-vegan-recipes/).

3. Be aware of the plant-based benets for your childs

health after birth.
The Physicians Committee for Responsible Nutrition
(http://pcrm.org/health/diets/vegdiets/vegetarian-diets-advantages-for-children) (PCRM)
reminds us of many ways a plant-based diet can benet children:

Plant foods are optimal for kids, containing essential vitamins, minerals, and
antioxidants.

Kids who grow up eating plants are more likely to continue such through adulthood.

Long-term advantages of plant-based eating include: lower blood pressure, lower

cholesterol, lower risk for developing cancers and heart disease, and lower risk for
obesity.

Heres to a healthy, happy, completely awesome vegan pregnancy!

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0 COMMENTS ON EATING PLANT-BASED DURING PREGNANCY? HOW TO BE A CONFIDENT,

HEALTHY MOM-TO-BE

CLICK TO ADD COMMENT

Rene Alvarez
1 Years Ago

Any advice for pregnant vegans who don\'t live in towns with health food stores?

Reply

shina
1 Years Ago

I,and my husband are happy today is all about our children, we both got married for nine years no child but at
end we found help from dr dove i came across testimony on site some persons testify good of him how they
got pregnant and became mother. after i read the testimony i take dr dove contact number and i message him
few hours he add me to his whatssap and i explained my problem to him that i got married for nine years i
don\'t have child. he told me not to worry that god will provide he will help me and i will found my own kids.
he told me to provide me and my husband information and i told my husband what dr dove said he said ok\' i
should send details to him that will need a child, and i did it immediately a day after dr told me he has already
solved my problem that my baby\'s are on there way. the next week my monthly syn stopped i went to the

hospital i met (Dr raph) he told me i am pregnant i was very happy and i keep on updating dr dove, until i gave
birth to twins baby boys. i don\'t know how to thanks dr dove for all he has done to make me and my husband
happy. this \'s why i am shearing out my testimony for some persons to know the right way to search for help
his address. dovesolutiontemple@outlook.com / +2349030608890. if you need help to keep your marriage
saved.

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