This is a common question many expecting plant-based Mamas ask me when they first find out they are expecting. Often a moment of joy and excitement is tainted by an unwavering uncertainty that their plant-based diet may not be enough to grow a healthy baby and have a viable pregnancy.
Truth is, a plant-based diet is safe and healthy as long as it's balanced, is ticking off all the essential nutrients and varied.
This means a plant-based diet generally, but especially during pregnancy needs to be colourful, include a variety of fruits, vegetables, grains, cereals, nuts and seeds; and where needed cover any nutrient gaps with a high quality supplement.
Below, I discuss statements about choosing a plant-based pregnancy from Dietitians Australia and the Academy of Nutrition and Dietetics, the benefits and how pregnancy can make everything that little bit harder.
A simply Google search may give you anecdotal evidence about women that chose to stay plant-based during pregnancy, the pros and cons, medical opinion and even a list of all the things that can go wrong if you don't eat animal foods during pregnancy. Often what isn't so easy to find is these two statements from the two leading global nutrition bodies:
First up is a statement from Dietitians Australia stating:
"A varied, well planned vegetarian diet can provide all the nutrients needed for good health. In fact, a plant-based diet may provide health benefits such as reduced chronic disease risk and more closely match recommended dietary guidelines to eat plenty of fruits, vegetables, legumes, wholegrains and to limit saturated fats and sugars..."
And in America, the Academy of Nutrition and Dietetics Vegetarian position statement says:
"An appropriately planned vegetarian including vegan diets are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases.
These diets are appropriate for all stages of the life cycle including pregnancy, lactation, infancy, childhood, adolescence, older adults and for athletes. Plant-based diets are more environmentally sustainable that diets rich in animal foods because they use fewer natural resources and are associated with much less environmental damage."
Yes, choosing to stay plant-based in the lead up to and during pregnancy can benefit you as Mama and the health of you unborn baby.
We're talking science that shows few caesarean sections in vegan women, a lower incidence of postnatal depression (emerging research), a reduced risk of preeclampsia and gestational diabetes and even a potential decreased in the risk of your baby developing asthma, and eczema. BOOM!
But! Yes, there is a but. Choosing to stay plant-based during pregnancy doesn't come with risks because there are certain nutrients such as iron, iodine and vitamin B12 that are essential to growing a healthy baby that can be harder to get on a plant-based diet. If you choose to skip on your grains, have a lack of variety in your diet or don't take a supplement to cover these gaps you could be putting you and your unborn baby at risk of poor and delayed development.
In a nutshell and the takeaway here is a plant-based diet during pregnancy is safe and healthy as long as it's balanced, varied and contains all the essential nutrients needed to support new life. With the right support, an easy to follow framework (nutrition roadmap), some creativity and guidance you can stay plant-based and growing a healthy baby.
“Do I need to add in eggs or dairy now that I'm pregnant?"
This is a common question many expecting plant-based Mamas ask me when they first find out they are expecting. Often a moment of joy and excitement is tainted by an unwavering uncertainty that their plant-based diet may not be enough to grow a healthy baby and have a viable pregnancy.
Truth is, a plant-based diet is safe and healthy as long as it's balanced, is ticking off all the essential nutrients and varied.
This means a plant-based diet generally, but especially during pregnancy needs to be colourful, include a variety of fruits, vegetables, grains, cereals, nuts and seeds; and where needed cover any nutrient gaps with a high quality supplement.
Below, I discuss statements about choosing a plant-based pregnancy from Dietitians Australia and the Academy of Nutrition and Dietetics, the benefits and how pregnancy can make everything that little bit harder.
A simply Google search may give you anecdotal evidence about women that chose to stay plant-based during pregnancy and pros and cons, medical opinion and even a list of all the things that can go wrong if you don't eat animal foods during pregnancy but often what isn't so easy to find is these two statements from the two leading global nutrition bodies
First up is a statement from Dietitians Australia stating:
"A varied, well planned vegetarian diet can provide all the nutrients needed for good health. In fact, a plant-based diet may provide health benefits such as reduced chronic disease risk and more closely match recommended dietary guidelines to eat plenty of fruits, vegetables, legumes, wholegrains and to limit saturated fats and sugars..."
And in America, the Academy of Nutrition and Dietetics Vegetarian position statement says:
"An appropriately planned vegetarian including vegan diets are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases.
These diets are appropriate for all stages of the life cycle including pregnancy, lactation, infancy, childhood, adolescence, older adults and for athletes. Plant-based diets are more environmentally sustainable that diets rich in animal foods because they use fewer natural resources and are associated with much less environmental damage."
Yes, choosing to stay plant-based in the lead up to and during pregnancy can benefit you as Mama and the health of you unborn baby.
We're talking science that shows few caesarean sections in vegan women, a lower incidence of postnatal depression (emerging research), a reduced risk of preeclampsia and gestational diabetes and even a potential decreased in the risk of your baby developing asthma, and eczema. BOOM!
But... yes, there is a 'but'. Choosing to stay plant-based during pregnancy doesn't come without risks because there are certain nutrients such as iron, iodine and vitamin B12 that are essential to growing a healthy baby.
If you choose to skimp on your grains, have a lack of variety in your diet or don't take a supplement to cover these gaps you could be putting you and your unborn baby at risk of poor and delayed development.
In a nutshell, the takeaway here is a plant-based diet during pregnancy is safe and healthy as long as it's balanced, varied and contains all the essential nutrients needed to support new life. With the right support, an easy to follow framework, creativity and guidance you can stay plant-based and growing a healthy baby.