Pregnant women who follow a vegan diet may be concerned about whether their diet provides sufficient nutrients for the developing baby. A vegan diet typically excludes all animal products. Vegans do not eggs, meat, fish, seafood, milk or cheese. Pregnancy can be compatible with a vegan diet as long as the mother-to-be watches her food intake and plans her diet with her pregnancy in mind.
Weight Gain
Weight gain during pregnancy can be a concern for vegans. Women on vegan diets tend to be slim, the result of consuming low-calorie foods such as vegetables and fruits, but during the first trimester, no extra weight gain is required, according to the Cleveland Clinic. In the second and third trimesters, a pregnant woman should aim for 300 extra calories per day to ensure proper weight gain. A vegan can choose foods high in monounsaturated and polyunsaturated fats, such as olive oil, nuts and seeds, to get these extra calories.
Protein and Iron
A pregnant woman generally needs more protein, which supports the formation of fetal organs, and iron, which is vital to red blood cell development. Because these nutrients are usually found in animal products, a vegan may not get sufficient amounts. Good vegan sources of protein include peanut butter, nuts, tofu, edamame, beans and quinoa. Foods high in iron include leafy green vegetables, broccoli, Brussels sprouts, sweet potatoes, raisins, prunes, peanuts, dried beans, peas and enriched grain products. A pregnant woman needs at least 27 mg of iron in her diet every day, so if you are not getting this amount you may want to talk to your doctor about taking a supplement.
Calcium
Calcium, the main micronutrient involved in bone and tooth formation, can also be of concern to a pregnant vegan. Most pregnant women get calcium primarily through the consumption of dairy products, so a mother-to-be who doesn't eat milk, cheese or yogurt might not be able to meet the increased need for calcium. During pregnancy, women need about 1,200 mg of calcium every day. Leafy green vegetables, tofu and beans may contain some calcium. Fortified soy milk and orange juice are other possible sources.
Vitamin D
Vitamin D in the diet is usually only found in animal products, such as eggs, milk and cheese, but the skin can produce its own when exposed to UV light. If you aren't taking a supplement, 10 to 15 minutes of direct sun exposure at least three times a week should provide sufficient vitamin D production to meet your and your baby's needs. Vitamin D contributes to the proper absorption of calcium by the bones and aids in immune system development.
Vitamin B12
Vitamin B12 is produced by animal cells, so no plant sources are available. A few products are fortified with vitamin B12, including breakfast cereals and some brands of soy milk. Vegan women often take supplemental vitamin B12 in order to ensure that they get enough of this nutrient, which is essential for proper blood cell development, building fetal DNA and working with folic acid in brain and spinal cord formation.
Omega-3 Fats
Omega-3 fatty acids are essential for fetal brain development. Pregnant women are usually advised to eat fish to get these vital fats, but vegans may need to find other sources. Good sources of omega-3 fats for a vegan mother-to-be include flax seed, walnuts, canola oil and papaya. Foods fortified with algae-derived omega-3 fatty acids are another potential source for vegans.
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