Vegan and Pregnant: What You Should Pay Attention to During Pregnancy

A vegan diet during pregnancy is not a problem as long as you make sure you are getting all the important nutrients. This requires a targeted selection and combination of foods. Here you can read what you have to pay attention to.

Vegan diet during pregnancy

Eating a vegan diet during pregnancy is judged differently.

• According to experts, a vegetarian diet usually covers nutritional needs during pregnancy.
• However, German experts are of the opinion that a vegan diet during pregnancy does not make sense. They advise making an exception for dairy and eggs during pregnancy.
• US and British experts, on the other hand, confirm that with correct planning, vegan food intake is also possible during pregnancy and breastfeeding.
• The consequences of vegan and vegetarian diets have not yet been clearly researched. Nevertheless, no negative effects on pregnancy and child have been identified so far, as long as the diet is well planned.
• However, the diet plan during pregnancy must include nutrient-fortified foods and dietary supplements.

You need these nutrients

A pregnant woman has to consume a larger amount of nutrients than usual. With a vegan diet, this nutrient requirement is slightly increased.

• From the second trimester, the woman needs to consume 255 kcal/day to meet energy needs. From the third trimester then 500 kcal/day. 255 kcal is taken in with the amount of a snack, appetizer, or a larger main meal.
• Just 40 grams of wholemeal pasta (uncooked) with 100 grams of peas and a teaspoon of oil, a portion of pumpkin soup with a slice of wholemeal baguette, or a small banana on a corn waffle with 10 grams of cashew butter provide this amount of calories.
• Protein: From the 20th week of pregnancy you need more protein. Choose foods that provide you with all the essential amino acids. This includes cereals, legumes, potatoes, and nuts. Combine them, for example, in a chickpea and potato curry with wholemeal couscous or wholemeal pasta with lentil Bolognese.
• Omega-3 fatty acids: Of the three omega-3 fatty acids alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA), almost only ALA is consumed in a vegan diet.
• However, DHA is particularly important for the formation of the brain and retina of the fetus. Therefore, consume DHA in the form of enriched oils (from microalgae oil). These include linseed, coconut, and olive oil. Two to three tablespoons a day are enough here.
• Vitamin B12: You definitely need to get this vitamin from dietary supplements, as the requirement during pregnancy cannot be covered by plant-based foods.
• Iron: During pregnancy, you need to consume twice as much iron as usual. However, a substitute is not recommended here. Talk to your doctor about this.
• So combine whole grains, legumes, and oilseeds. Eat nuts and dried fruit with foods containing vitamin C. Soaked or pureed, you get even more iron out of your food.
• Zinc: Here, too, the need increases during pregnancy. The best sources of zinc are whole grains, legumes, oilseeds, and nuts.
• Calcium: The daily requirement for calcium is 1000 mg – pregnant or non-pregnant. You can easily get this from calcium-rich mineral water. Sesame and almonds are good sources of calcium, as are fennel, broccoli, and kale.
• Iodine: This nutrient is important for fetal growth. Therefore, only use iodized table salt or sea salt with iodine-containing algae additives. Also take in algae with a medium iodine content, for example, nor algae.
• Vitamin D: This vitamin is only absorbed by the body through the skin. So stay in the sun for 15-30 minutes a day with a little free skin. Regardless of what you eat, you should get vitamin D from supplements during the winter.