Plant-based diets are more popular than ever, and yes they can absolutely support a healthy pregnancy! With a little planning and the right support, you and your baby can both thrive on a vegan or vegetarian diet.
Yes, and you do not need to struggle with figuring out everything on your own! As plant-based dietitians, we can help you pinpoint which nutrients should be focused on during a healthy pregnancy.
According to both Dietitians of Canada and the Academy of Nutrition and Dietetics, well-planned vegan and vegetarian diets can meet the requirements of healthy pregnancy. However, keep in mind the key word. Planned! Knowing which nutrients to highlight makes all the difference.
During pregnancy, a woman needs 27 mg of iron daily. This amount is almost double in comparison with the usual iron requirements of 14 mg daily!
On top of that, iron from plant sources (non-heme iron) is less well absorbed by the body in comparison with heme iron from animal sources. This makes pregnant women following a plant-based diet more at risk of lacking this essential nutrient.
Here are a few quick tips to improve iron absorption:
Many plant-based pregnant women require iron supplementation. A prenatal dietitian can assist you in determining the optimal amount and checking whether your prenatal supplement has enough.
Your baby requires vitamin B12 for brain and nerve development. Here’s the truth: As a vegan or vegetarian who is pregnant, you must take vitamin B12 supplementation!
Fortified foods such as plant milk and nutritional yeast may not sufficiently provide enough vitamin B12 even if combined.
What should you do:
Absolutely! But there is one key point to consider: your protein requirements increase during pregnancy, starting from the second trimester.
The average daily requirement for pregnant women is 71 grams of protein, which vegan foods can easily provide if you consume a variety of these sources regularly.
And the good news is that there is no need to combine different proteins at each meal! A variation over the course of the day will do the job.
They are often overlooked when reading about pregnancy, but as dietitians, we see these gaps come up all the time with our plant-based clients.
DHA is an important fat necessary for brain and eye development in your unborn baby. Unfortunately, plants do not provide DHA itself. Our bodies obtain omega-3 fats found in flaxseed and walnut oils, but these are another omega-3, ALA.
The simplest fix: take a supplement with algae-derived DHA, and consume 200 mg daily, and 300 mg if you continue supplementing while nursing.
Calcium supports bone and tooth formation in the fetus, as well as maintains your bone health during pregnancy.
It’s recommended to get 1,000 mg daily by including calcium-fortified plant milk, almonds, white beans, calcium-set tofu, and leafy greens in your diet.
Your baby’s brain development and your thyroid function depend on this element. This one is tricky on a plant-based diet, since the two main dietary sources are fish and dairy products. You will have to think outside the box.
This nutrient helps your baby develop brain and liver tissues, preventing possible birth abnormalities.
If you are vegetarian, eggs (each egg contains ~150 mg choline) are your best friend. But if you are vegan, the richest food sources will be soy products (~100 mg per ½ cup), wheat germ (~50 mg per oz), and cruciferous veggies (broccoli contains ~30 mg per ½ cup).
Your goal is to get 450 mg of this nutrient per day. The strategy is to consume 2 portions of soy foods daily and take 225 mg from supplements (approximately half of the recommended daily intake).
Got questions about brands, exact amounts, or which supplements to combine? Reach out to one of our registered dietitians and we’ll help you build a plan that fits your individual needs!
We recommend booking a session with a plant-based prenatal dietitian if any of these sound like you:
Still not sure if you should make that appointment? Book a free discovery call one of our plant-based dietitians to find out how we can support you! No matter where you live in Canada, we’re only an online consultation away!
Yes! According to nutrition organizations such as Dietitians of Canada, there is no reason why a well-planned vegan diet could not meet pregnancy nutritional needs. It all comes down to proper planning and appropriate supplementation.
Yes! In order to make sure you get all necessary vitamins and minerals in sufficient amounts, you should use specific supplements in addition to your prenatal vitamins. B12, vitamin D, omega-3s, and often also iron, choline, and iodine need to be considered.
Yes! Beans, lentils, soy (tofu/tempeh), nuts, seeds, and whole grains combined are going to help you reach your daily protein goal.
Absolutely, if your diet is well-planned, babies of well-nourished mothers are not different from others!
We highly recommend it, especially if it is your first experience with a plant-based pregnancy.
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