When you are expecting or when you are with child, it is essential that you begin taking good care of your body. When it comes to food, the majority of what you eat will go to your child. Therefore, it is vital to eat healthily and in moderate quantities for the well-being of yourself and the baby. Taking up on a vegan diet during your pregnancy would be suggested. The vegan lifestyle caters to your needs by consuming products that have no meat. Optimizing your diet and food intake during pregnancy and adapting your child to tolerate to this diet will help build their immune system.
What Vegan Foods Should a Pregnant Woman Eat
Although an entirely plant-based diet can meet the nutritional needs of everyone, it can also be used in the diet of a pregnant woman. When planning for your pregnancy its essential that you ideally check and research the food that you will be able to eat, as this will impact the health of your child. To start, you must examine what vegans eat on a daily basis. Secondly finding out which special considerations that you must take for pregnancy is also essential. Below is a list of things that a pregnant woman should include in most of her meals
- Lentils, Chickpeas, etc.
- Seeds; pumpkin seeds, chia seeds
- Raisins and quinoa
- Calcium-rich foods
When taking this diet during pregnancy, it is crucial that you exercise and monitor your weight gain. This is essential, due to the health of the mother being the health of the child. Taking vitamins and iron supplements are also useful as they can offer nutrition that healthy vegan food cannot provide.
Breastfeeding while on a Vegan Diet
Breastfeeding is an action that is recommended during the first six months of your child’s life. Feeding your child till they are at least two years old is a recommendation. During breastfeeding, it is essential that you learn the basic tips about keeping yourself well-fed and nourished.
When it comes to breastfeeding, it is crucial that you consume plenty of fluid. Eating products and food that are high in zinc and protein is also advantageous as during the time that you breastfeed you will be short on nutrients. The calcium requirements during breastfeeding are almost 80% more than that of an average adult, so eating foods that are extremely rich in calcium are strongly suggested.
Some tips for breastfeeding while on a vegan diet are that you get enough calories for both you and your baby. Protein and vitamin supplements are also necessary as they will help with bone and brain development. Although plant foods are extremely low in calories and protein which sometimes pose a problem to those are breastfeeding. Taking vitamin B12 and Vitamin D supplements are also important.
If breastfeeding is not possible to think of using an alternative, instant baby formula is suggested. For infants that are on a vegan lifestyle, think about utilizing a soy-based infant formula. However, it is critical that you consult with your General Practitioner or Doctor before you decide on what milk to use.