• Choose a category
• All
• Classic-Fiction

This nutrient gets a lot of press because it helps the body produce new cells, especially during the rapid cell division and growth of pregnancy. A lack of folate can lead to birth defects, but luckily it’s easily avoidable with proper nutrition and a well-chosen prenatal vitamin. You don’t want to overdo it though, so don’t exceed 1,000 micrograms of folate per day during pregnancy and breastfeeding.

Table 20-2 lists some of the best natural vegan sources of folate to help you reach the recommended minimum of 400 micrograms per day during pregnancy.

Table 20-2 Natural Vegan Sources of Folate

Food Source of Folate

Serving Size

Micrograms

100-percent-fortified breakfast cereals

3/4 cup

400

Black-eyed peas, cooked

1/2 cup

185

Spinach, raw

1 cup

110

Asparagus, cooked

4 spears

85

Green peas, raw

3/4 cup

65

Vegan baked beans

1 cup

60

Green peas, frozen, cooked

1/2 cup

50

Broccoli, frozen, cooked

1/2 cup

50

Broccoli, raw

2 spears, each 5 inches long

45

Avocado, raw

1/2 cup

45

Orange

1 small

30

Banana

1 medium

20

Source: The National Institutes of Health: Office of Dietary Supplements

Take a vegan prenatal vitamin to ensure you’re getting all the necessary vitamins and minerals you need, including folate. Deva Nutrition and Freeda both make a complete prenatal vitamin for vegan women.

Protein

Few concerns are more often expressed to pregnant vegans than whether they’re getting enough protein in their diets. Most recommendations for protein hover around an extra 25 grams a day for pregnant ladies. For the first trimester, you want to get about the same 45–50 grams a day that you aim for when you aren’t pregnant. During the second and third trimesters, just add 25 grams of protein for a total of between 70 and 75 grams. This level of protein is easily attainable — even for a vegan. You can either eat larger portions of the protein you’re already eating, or you can add other protein-rich foods that may also help amp up your other nutrient needs, like calcium and iron.

Table 20-3 shows you some easy ways to get an extra 25 grams of protein along with some other great nutrients in fell swoop.

Table 20-3 Options for Extra Vegan Protein (and Other Important Nutrients)

Protein Source

Serving Size

Protein (g)

Calcium (mg)

Iron (mg)

Zinc (mg)

Lentils

1 1/2 cups

25

0

9.5

4

Garbanzos

1 1/2 cups

19

60

6.7

0

Black beans

1 1/2 cups

21

180

6.5

4

Enriched pasta

2–4 oz.

7.4–11

8

1.7

2

Enriched soymilk

16 oz.

22

734

5

1.5

Hemp protein powder

4 Tbsp.

11–13

35–50

5–7

5

Sources: USDA tables and manufacturer’s information

Calcium

Getting enough calcium for a growing baby and healthy mom shouldn’t pose any problems while maintaining a vegan diet. The current U.S. recommended daily allowance (RDA) for pregnant and breastfeeding women above the age of 24 is 1,200 milligrams per day. For women under the age of 24, the RDA is 1,200 to 1,500 milligrams per day. The World Health Organization recommends similar levels to prevent complications during pregnancy and early labor and to promote proper fetal development.

Focusing on healthy sources of calcium, such as leafy greens, tofu, enriched soy, rice, or hemp milk, and nuts, grains, and beans, can help you reach your daily goal. (Flip to Chapter 4 for a list of vegan foods that supply calcium.) And keep in mind that pregnancy likely benefits women by improving calcium absorption! Most prenatal vitamins contain some calcium, so talk to your medical team to find out whether taking a supplement makes sense for you.

Calcium doesn’t work alone; it needs vitamin D. Our lovely bodies not only create life and deliver kicking, screaming babies, but they also turn sunlight into vitamin D through the conversion of UVB rays. So, pregnant mamas should get regular, short doses of sun exposure. A good portion of your skin needs to be exposed to natural sunlight, without sunscreen, or safer sun lamps to create