Before pregnancy
Vitamin B will help protect your unborn baby from certain birth defects. You’ll find this vitamin in green leafy vegetables, beans, and fortified foods (some breads, pastas, and cereals). If you are planning to conceive, make sure you have enough B-vitamin-rich foods in your diet.
Во время беременности
So now you’re eating for two. But one of you is still very small, so you don’t need more extra food. Pregnant women need about 300 calories a day in excess of their normal intake – that’s about a cup and a half of rice, a cup of chickpeas, or three medium apples.
Pregnancy is not the time to skimp on food. This was clearly proven by the hard times in Holland during the Second World War, when food was so strictly rationed that the population almost starved. Women who were in early pregnancy at the time gave birth to children who grew up with a higher risk of weight problems and heart disease compared to children whose mothers were better fed during the growth of the fetus.
What about weight gain? It can vary from 11 to 15 kilograms. If you are underweight, maybe a little more, and if you are overweight, a little less.
What about protein, iron, and other beneficial nutrients? Plant-based diets provide adequate amounts of protein even without any special combination or supplements – and during pregnancy as well. Naturally increasing your food intake will give you the protein you need. However, you will need extra iron, especially in the second half of your pregnancy, so it’s a good idea to eat more green leafy vegetables and beans during this time. Some women get enough iron with food; others may need nutritional supplements (usually around 30 milligrams a day). Your doctor can easily check your iron levels in early and mid-pregnancy and make recommendations accordingly.
You need vitamin B12 for nerve and blood health, and the most reliable source is prenatal vitamins. It’s best not to rely on spirulina or miso alone to supply your body with vitamin B12.
What about omega-3s, the “good fats” that are essential for healthy brain and nervous system development? Many plant foods, especially flax, walnuts, and soybeans, are rich in alpha-linolenic acid, an essential omega-3 fat that converts to other omega-3s, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
During breastfeeding
Breastfeeding is a real gift for mother and child. For the mother, this saves time and eliminates the cost and inconvenience of formula feeding. For a child, breastfeeding reduces the risk of obesity, diabetes and other health problems in the future. As long as your body is producing breast milk, just like during pregnancy, you will need extra calories and good nutrition.
Be careful what you eat – in fact, your child will eat the same. Some foods that a mother eats can cause colic in a nursing baby later. These foods include onions, broccoli, cauliflower, and chocolate.
As you can see, a plant-based diet for two is not at all difficult. Eat a healthy diet with a focus on vegetables, fruits, whole grains, and legumes, and increase your portions appropriately.