Calcium
Calcium can be a tough one for vegans since most people get it from dairy. However, your baby needs this nutrient as their bones develop. Calcium also helps grow a strong heart, but it’s also key in muscle-, nerve- and heart-building. Fortunately, there are vegan sources you can find. Soy milk, calcium-fortified juice, tofu and green, leafy veggies all help you get the 1,000 mg of calcium you need while with child.
Iron
Next, you and your baby need plenty of iron.
Your body boosts its blood supply while you’re pregnant, and this nutrient plays a vital role in the production of blood cells you need to make this happen.
You can pop an iron supplement to get the 27 mg you need each day, or you can nosh on iron-rich foods, including:
- Edamame
- Seaweed
- Pumpkin seeds
- Dried fruit
- Beans
- Spinach
- Oat bran
Vitamin B12
Vitamin B12 works with folic acid to boost your baby’s brain development. Red blood cells and genetic codes need vitamin B12 to develop, too. You just need 2.6mcg each day while you’re pregnant. You usually get enough from a prenatal vitamin, so ask your doctor before you start adding more B12-rich foods into your diet, such as nutritional yeast and soy milk.
Vitamin D
You need vitamin D while you’re pregnant to help grow your baby’s teeth and bones. You can get your fill just by stepping outside in the sun for a few minutes. Otherwise, fortified foods can boost your vitamin D intake. Your best bet is to use a supplement, though.
You can give into cravings
Don’t feel bad if you crave meat while you’re pregnant. You won’t be the first mum-to-be to feel this way.
If you want, you can make an exception while expecting. The same goes for other animal products that might make you feel better and sate your cravings. After the baby’s born, you can always go back to veganism.
Return to veganism when you want
Once the baby arrives, you will have to remain vigilant with your nutrition. Many of the tips for breastfeeding while vegan match those above. For instance, you’ll need to track your vitamin D and B12 intake. However, you and your baby can get all you need from plant-based fare.
You can easily be vegan while pregnant, so prepare for the pregnancy you want. Then, make it happen to keep you and your little one healthy.
Emily is the editor of Conservation Folks and a sustainability and conservation blogger. Follow her on Twitter to see the latest updates.
