6 Foods For Vegan Mamas-To-Be To Incorporate Into Their Daily Diet by Maya Bach
As a vegan mom-to-be, there are a lot of questions surrounding nutrition and worried mamas wondering if they’re getting their daily requirements of nutrients. We’re going to look at 6 foods to eat daily to grow a healthy baby.
SOY MILK
LENTILS
FORTIFIED OJ
OATS
WALNUTS
DARK CHOCOLATE
Do you have one meal that you absolutely love? If so, why do you like it? Did you grow up eating it or is it a newer discovery? Is it sweet or savory? Think about it, picture how it tastes and then we’ll circle back to it later.
Before we get there, I want to share a quick story with you about one of my clients. As a newly pregnant vegan mom-to-be, she wanted to make sure she was getting everything she needed to support her baby’s growth and development. While she felt confident eating “vegan for one” she was worried about now eating “vegan for two.” When we first started working together, she told me she was obsessed with this one oatmeal recipe. She had it almost daily, loved making big batches of it and felt satisfied after eating it.
When we looked at her daily nutrients, we found a few gaps, with iron being the most important one. As you know, iron is essential for your body and supports baby’s development. And you may have heard that red meat is the best way to get iron during pregnancy. While it’s true that iron from animal sources is better absorbed by the body, it’s a myth that vegans are more at risk of developing iron deficiency anemia compared to omnivores. With a few small tweaks, you can easily meet your iron needs for a healthy vegan pregnancy.
For my client, we tweaked her oatmeal recipe slightly to add lentils and instant oatmeal. While it took some more adjustments to other toppings, she was able to enjoy her daily morning oatmeal ritual while significantly boosting her iron at that meal.
It’s these small changes that can make a difference. And they add up! A vegan diet for pregnancy doesn't have to be complicated or time-consuming. When you’re thinking about your favorite meal, what are one or two ways you can tweak it? While this isn’t an exhaustive list, here are six foods to think about including to your daily rotation.
Soymilk: Rich in plant-based protein and super versatile, soy milk is an easy way to meet your protein needs for pregnancy. You need an additional 25 grams during your second trimester and by another 25 grams during your third. One cup of soy milk will give you ~8 grams of protein. Easily add it to smoothies, creamy cashew soups or make a chia seed pudding from it!
Lentils: High in fiber and iron, lentils can be enjoyed in a variety of ways. Roasted as a crunchy snack, added to stews or tucked into a marinara sauce, one cup of cooked lentils will give you ~7 mg of iron, which will give you ~14% of your daily needs for pregnancy.
Fortified OJ: In addition to the beneficial antioxidant Vitamin C that oranges naturally contain, fortified orange juice helps you meet your calcium and Vitamin D needs for pregnancy. Calcium and Vitamin D helps you maintain strong bones and helps baby build strong bones! Since calcium and iron compete for absorption, enjoy as part of a snack between meals. And be sure to make sure it’s pasteurized juice!
Oats: High in fiber and iron (and even a little protein!), oats are a great staple to include into your vegan pregnancy meal plan. And they’re not just for oatmeal. Consider adding them to pancakes, homemade “meatless meatballs” or a savory risotto. Depending on the brand, 1 packet of instant oatmeal will give you a whopping 8 mg of iron, 3 grams of fiber, and 4 grams of protein.
Walnuts: Rich in omega-3s, walnuts are a great addition to any sweet or savory meal. Since omega-3s, specifically, DHA, may play a role in supporting your baby's brain development, adding these to your meals is an easy way to boost your intake. Top avocado toast with crushed walnuts or mix into sauteed greens for an added crunch.
Dark Chocolate: Yes, it contains some sugar and caffeine. And it also contains a good dose of antioxidants and fiber! When you’re craving a little something sweet, a dark chocolate square can be just the thing. It’s important to be kind to yourself, indulging here and there while being mindful of what nutrients you’re getting for the baby.
Bottom line: This is not an exhaustive list and there are many foods that are beneficial for you and baby during pregnancy. When you think about your favorite meal, how do you feel about fitting in one or more of these foods?
It’s important to mention that no matter what you’re eating, it’s always wise to include a quality prenatal vitamin that offers B12, folate, and a variety of other nutrients like zinc, choline, selenium, and iodine. A prenatal is like an insurance policy, helping you to cover your nutrient bases to support your baby’s growth and development. Always check with your doctor before starting a new supplement as he or she will be able to best guide you based on your blood work.
Maya Bach is a registered vegan prenatal dietician and nutritionist who has devoted her career to empowering other women to feel confident reaching their health goals by adopting more of a plant-based diet. She provides women with the knowledge and tools to confidently grow a healthy baby. Work with Maya here and also find her on Instagram @vegan.prenatal.nutritionist where she shares so many amazing tips!