VEGAN PREGNANCY
A PLANT-BASED NUTRITION GUIDE

The British Dietetics Association (BDA) has confirmed that well-planned vegan diets can support healthy living in people of all ages, and this includes vegan pregnancy!

During pregnancy, nutritional requirements increase to support foetal growth and development. The following page offers a general guide and useful resources that highlight specific nutrient requirements for a vegan pregnancy.

 
 

WHOLE FOOD PLANT-BASED (WFPB)

Following a WFPB lifestyle is the ultimate option for maternal and foetal health. This involves consuming foods in their most natural form and avoiding highly processed products as much as possible. When foods are highly processed, they lose a lot of their nutritional value and often gain unhealthy features such as sugar, salt and additives. This does not mean removing all processed foods from the diet completely, especially as many processed foods can stand as very useful sources of nutrition. Plant-milks, tofu, fortified cereals, wholegrain breads and pastas are all important options to have, particularly within the western lifestyle. The key is planning, balance, and variety, to ensure that all nutrients are covered within the diet.

There is no set menu within a WFPB lifestyle, and the goal certainly isn’t to eat “perfectly” all of the time (as there is no such thing)! The key behind the WFPB approach is optimising your food choices to create the most healthy AND sustainable diet as possible, that is suited to your personal needs. With nausea, pregnancy cravings and busy lifestyles, eating “healthily” can feel like quite the challenge at times! However, you can’t expect anymore from yourself than staying informed and trying your best!

 
 

DID YOU KNOW…?

A high consumption of plant foods is associated with a reduced risk of preeclampsia, gestational diabetes and preterm birth. #PLANTPOWER

EAT THE RAINBOW!
Fruit and vegetables contain different phytonutrients giving them their colours. Each colour group is associated with higher levels of specific nutrients and health benefits. The more colours you eat, the wider the range of nutrients!

 
 

PLEASE NOTE
Most national and international nutrition guidance is based on a standard omnivorous diet. Though most guidance is still relevant to plant-based lifestyles, there are some areas that require more extensive research to cater to this way of living, especially in regard to plant-based pregnancies. When possible, guidelines on this website have been based on UK figures. In the absence of official UK guidelines, international guidelines and publications have been sourced.

MACRONUTRIENTS

  • HOW MUCH DO I NEED?
    1st Trimester: 45-55g/day
    2nd Trimester: 60g/day
    3rd Trimester: 80g/day

    WHERE CAN I FIND IT?
    Pulses & legumes (including soy/tofu), whole-grains, nuts, & seeds.

    WHY IS PROTEIN IMPORTANT?
    Protein is crucial for foetal growth during pregnancy, especially during the third trimester when growth is rapid.

    TOP TIP!
    Include a minimum of one serving of protein in every meal (including snacks)!

  • HOW MUCH DO I NEED?
    Meals should be based around carbohydrates and should make up a third of what you eat.

    WHERE CAN I FIND IT?
    Cereals, bread, pasta, rice & potatoes.

    WHY ARE CARBOHYDRATES IMPORTANT?
    Starchy carbohydrates are your prime source of energy!

    TOP TIPS!
    Favour wholegrain or higher fibre carbs with less added fat, salt & sugar.

  • HOW MUCH DO I NEED?
    Total fats should make up less than 30% of total calories, which should be mostly unsaturated fats.

    WHERE CAN I FIND IT?
    Healthy unsaturated fats (including fatty acids) can be found in: avocados, olives, nuts, & seeds.

    (See Omega-3 section to learn more about Omega-3 fatty acids).

    WHY ARE HEALTHY FATS IMPORTANT?
    - Brain, visual and nervous system development.
    - Transportation of fat soluble vitamins such as Vitamins D, E & K.

    TOP TIPS!
    -     Palm oil and coconut oil are sources of saturated fat and should be used minimally.
    - If using oil in the diet, opt for Extra Virgin Olive Oil (for drizzling) and Rapeseed Oil (for cooking).

MICRONUTRIENTS

  • HOW MUCH DO I NEED?
    Iron requirements for plant-based pregnancies is not a simple topic, and guidance may vary from one professional to the other. General guidelines from the EFSA (European Food Safety Authority) state that iron requirements remain consistent throughout pregnancy (14.8mg/day), due to the cessation of periods and increased absorption rates. Yet, the British Society for Haematology claim that the latter half of pregnancy requires almost double the usual recommended intake (27mg/day).

    Determining recommended iron intake during pregnancy can be based on a multitude of factors including: baseline iron levels, diet quality, individual absorption rates etc. Therefore, professional advice may need to be made on an individual basis.

    The following general guidance favours a higher intake of iron, based on the decreased bioavailability of non-heme iron (and absence of heme-iron in plant-based diets), as well as considering the frequency of iron deficiency in pregnancy.

    1st Trimester: 15-18mg/day
    2nd Trimester: 25-30mg/day
    3rd Trimester: 25-30mg/day

    IMPORTANT NOTE
    Blood tests are routinely taken at the booking appointment and at week 28 of pregnancy, to assess iron levels. Iron supplements should not be taken routinely, unless a healthcare professional advises so after a noted deficiency. A doctor will prescribe iron supplements if and when they are necessary.

    If you suspect your iron levels are low, do not wait for your next routine appointment and arrange to speak with your relevant healthcare professional as soon as possible.

    Click Here to read more about iron deficiency.

    WHERE CAN I FIND IT?
    Iron fortified foods, wholegrains, pulses & legumes, dark green vegetables, nuts, seeds, & dried fruits.

    WHY IS IRON IMPORTANT?
    - Iron requirements are high from the second trimester onwards and can be difficult to meet with diet alone.
    - Non-heme iron found in plant foods is not as bioavailable as heme iron in animals products, and so is not absorbed as easily.
    - Crucial for oxygen supply for parent and baby.
    - Prevention of iron deficiency anaemia, which can cause complications before and after birth.

    TOP TIPS!
    - Include sources of iron in every meal, (including snacks)!
    - Cook with garlic and onion as well as a    ccompanying iron-rich foods with vitamin C foods to boost absorption!
    - Avoid tea and coffee around meal times, as these can inhibit absorption!

  • HOW MUCH DO I NEED?
    85-105mg/day

    WHERE CAN I FIND IT?
    Citrus fruits, berries, apples, potatoes, broccoli, tomatoes, peppers etc.

    WHY IS VITAMIN C IMPORTANT?
    -     Healthy immune system
    - Collagen production for normal growth, healthy tissues and wound healing
    - Antioxidant, preventing cells from damage
    - Boosting iron-absorption

    TOP TIP!
    Vitamin C is water soluble and can be lost through overcooking. Opt for steaming/grilling/baking when cooking vegetables.

  • HOW MUCH DO I NEED?
    700mg/day

    WHERE CAN I FIND IT?
    Fortified plant milks;

    green leafy vegetables that are low in oxalate:
    kale, brussel sprouts, rocket, watercress, bok choi, turnip greens, collard greens,

    beans, oats, dried figs, nuts, & seeds.

    WHY IS CALCIUM IMPORTANT?
    - Calcium is essential for healthy bones, teeth and muscles.
    - Research shows that it can be protective against high blood pressure and preeclampsia.

    TOP TIPS!
    - Fortified plant-milks are a great source of highly absorbable calcium and are comparable dairy!
    - Choose calcium-set tofu (using calcium-sulphate) over nigari based tofu.

  • HOW MUCH DO I NEED?
    700mcg/day

    WHERE CAN I FIND IT?
    Red, orange (and green leafy) vegetables, as well as yellow/orange fruit contain carotenoids which can be converted into Vitamin A:

    carrots, sweet potato, swede, butternut squash, pumpkin, red peppers, spinach, mango, papaya, & apricots.

    WHY IS VITAMIN A IMPORTANT?
    - Helps to maintain visual health
    - Supports the immune system, as well as general growth and development.

    TOP TIP!
    Accompany your red & orange foods with some healthy unsaturated fats. Carotenoids are fat-soluble, meaning they are best absorbed in the presence of fat.

  • HOW MUCH DO I NEED?
    11.5mcg/day

    WHERE CAN I FIND IT?
    Nuts, seeds, legumes, wholegrains, & nutritional yeast.

    WHY IS ZINC IMPORTANT?
    - Cell growth & brain development
    - DNA production and function
    - Supports immune system
    - Maintenance of taste & smell
    - Healing wounds

    TOP TIP!
    High concentration of phytates in zinc-rich foods inhibit absorption. Phytates have beneficial anti-oxidant properties, but to improve zinc absorption it is helpful to do the following occasionally to reduce phytates:
    - Eating fermented foods such as: sourdough bread, tempeh, fermented tofu, soya yoghurt & miso.
    - Soaking cereals and beans.

  • HOW MUCH DO I NEED?
    1st Trimester: 300mcg/day + 400mcg/day supplement.

    WHERE CAN I FIND IT?
    As well as eating folate rich food, a daily 400mcg Folic Acid supplement is recommended for the first twelve weeks of pregnancy (and ideally three months prior to conception).

    Folate can be found in the following foods:

    dark green leafy vegetables (spinach, lettuce, asparagus, brussels sprouts, broccoli etc),
    fruit, beans, wholegrains, sunflower seeds, and fortified foods.

    WHY IS FOLIC ACID IMPORTANT?
    A Folic Acid supplement is advised by the NHS to help prevent neural tube defects such as Spina Bifida. Pregnancies that pose a higher risk of defects, will be advised by their GP to take a larger dose.

    TOP TIP!
    -     Folate is water-soluble and can be lost when overcooking vegetables. Opt for steaming/grilling/baking vegetables over boiling!
    - Take Folic Acid as part of a suitable prenatal vitamin. Click here to see a list of vegan-friendly prenatal multivitamins.

  • HOW MUCH DO I NEED?
    200mcg/day

    WHERE CAN I FIND IT?
    The safest and most reliable source of iodine is a supplement. This should be taken in the form of ‘potassium iodide’ or ‘potassium iodate’. The British Dietetics Association (BDA) advise that a maximum of 150mcg/day is obtained from a supplement, with the rest being made up in the diet.

    The only source of iodine in a plant-based diet is sea vegetables (as well as a small selection of fortified plant milks). Sea vegetables are routinely not advised during pregnancy due to the varied concentration of iodine, which can also be dangerously high.

    WHY IS IODINE IMPORTANT?
    Iodine is essential for fetal brain development and thyroid function.

    TOP TIPS!
    - Take Iodine as part of a suitable prenatal vitamin. Click here to see a list of vegan-friendly prenatal multivitamins.
    - Find an iodine fortified plant-milk to use alongside your supplement to reach your RDA during pregnancy (such as Alpro, Oatly, Asda, M&S).
    -    Nori sheets contain small amounts of iodine compared to other sea vegetables, and can be enjoyed as part of a healthy pregnancy in moderation.

    IMPORTANT NOTE
    If you do consume a lot of sea vegetables already, do not make any drastic changes to your diet and speak with your midwife, doctor or dietitian as soon as possible .

  • HOW MUCH DO I NEED?
    60-70mcg/day

    WHERE CAN I FIND IT?
    Brazil nuts are the best source of selenium, with one nut containing 80-100mcg. Sunflower seeds, wholemeal bread, brown rice and porridge also contain small amounts of selenium.

    WHY IS SELENIUM IMPORTANT?
    - Required for normal functioning immune system.
    - Protects cells by by preventing free radical damage.

    TOP TIPS!
    Eat one brazil nut a day to cover 100% of selenium requirements
    or
    take Selenium as part of a suitable prenatal vitamin. Click here to see a list of vegan-friendly prenatal multivitamins.

  • HOW MUCH DO I NEED?
    10-25mcg/day

    WHERE CAN I FIND IT?
    Though Vitamin D is generally obtained from regular exposure to sunlight, a daily 10mcg supplement of Vitamin D is recommended by the NHS for all pregnancies in the UK (especially between October and March when sun exposure is limited).

    Vitamin D can also be found in fortified foods and some mushrooms. Though a supplement ensures a reliable and consistent dose.

    WHY IS VITAMIN D IMPORTANT?
    Vitamin D is used to regulate calcium in the body, helping to keep bones, teeth and muscles healthy.

    TOP TIP!
    Take Vitamin D as part of a suitable prenatal vitamin. Click here to see a list of vegan-friendly prenatal multivitamins.

  • HOW MUCH DO I NEED?
    Requirements for Vitamin B12 is 4.5mcg/day. However, absorption is dependent on the amount ingested. In general, pregnancies should supplement with B12, regardless of the intake of fortified foods, in order to reach this requirement:

    25-100mcg/day or
    1000mcg x2/week

    WHERE CAN I FIND IT?
    B12 can only be found in fortified foods and supplements. Because of the higher requirements during pregnancy, relying on fortified foods alone is not advised.

    WHY IS VITAMIN B12 IMPORTANT?
    B12 is essential for health, particularly nerve and brain development. Vegan and plant-based lifestyles have a higher risk of deficiency. In pregnancy, fetal stores have seen to be directly impacted by the birth-parent’s supply.

    TOP TIP
    Request that your doctor or midwife check your Vitamin B12 levels in a blood test to ensure optimal levels.

  • HOW MUCH DO I NEED?
    Science is still lacking regarding omega-3 intake during plant based pregnancies. Omega-3 ALA is considered an essential fatty acid and must be included in the diet. The necessity of supplementing with DHA (& EPA) is still being questioned. However, algae oil supplements are safe to consume and likely to be very beneficial for maternal and fetal health.

    - ALA: 1400mg/day
    - DHA & EPA: 400-500mg/day
    (of which 200-300mg is DHA)

    WHERE CAN I FIND IT?
    - ALA: Walnuts, chia seeds, flaxseeds, hemp seeds, soya products, & edamame,
    - DHA & EPA: Algae supplement.

    WHY IS OMEGA-3 IMPORTANT?
    - Brain, visual and nervous system development.
    - Research suggests that it contributes to healthy birth-weights and prevention of pre-term births.

Supplementation required** for all plant-based pregnancies,
may be advised* or strongly advised* dependent on diet quality and/or existing micronutrient levels.

The information on this page is not a substitute for medical advice given by your doctor, midwife or dietitian. If you have complex needs or have any concerns regarding your diet, please speak with your relevant healthcare professional. The above values are standard requirements and some pregnancies may require higher concentrations.

DATES - LABOUR, DELIVERY & POSTPARTUM BLEEDING

Did you know that studies have shown that eating dates can improve labour and birthing outcomes, as well as reducing postpartum bleeding?

Eating roughly six dates a day for a few weeks before giving birth, has shown to improve “cervical ripening” and can significantly reduce the time spent in labour.

In one study, a one off “dose” of five dates (after the delivery of the placenta) was seen to reduce blood loss more so than an oxytocin intervention.

There are never any guarantees, but the science shows that dates should definitely become a daily staple in the third trimester, and should feature on your hospital bag checklist!

Thanks Dr Greger! #NUTRITIONFACTS

 

REFERENCES & SOURCES