A Plant-Based Pregnancy Diet

Is it safe and healthy for you and your growing baby?

Across the globe, many people are making dietary changes for healthier lifestyles. With the increase in food allergies and food intolerances, many people make these choices for health reasons, but also as a way to do their part for our ailing planet. Some of the health benefits of following a plant-based diet include lower cholesterol levels, lower blood pressure, healthier body weight and a reduced risk for type 2 diabetes.

Plant-based diets cut out meat, a rich source of protein. Protein is a nutrient needed to build, maintain and repair body tissue and it is an important source of energy. In pregnancy, proteins are the building blocks for your baby’s growth.

If you follow a vegetarian or vegan diet, or are considering more plant-based meals, you may be concerned about your protein intake and how this can have an impact on your baby.  However, if you eat a variety of plant-based foods, your baby should receive all necessary nutrients needed for growth and development. Let’s take a closer look.

Know the Lingo

Firstly, it’s important to understand the differences in these diets and what they include.

•  Vegetarian – the diet does not include foods that are products of animal slaughter (meat) but may contain eggs (ovo-vegetarian) and milk (lacto-vegetarian). If both eggs and milk are consumed, the diet is lacto-ovo vegetarian
• Vegan – a diet that contains only plant-based foods; no animal or animal products, including honey, are eaten
• Flexitarian – the diet is mainly plant-based, but meat and animal products may be occasionally eaten

If you are not a vegetarian or vegan, consider reducing your weekly meat intake. Trying plant-based recipes can introduce you to different foods like tofu, a soya bean product or quinoa, an ancient grain, for a more varied diet. Eating more fruits and vegetables will also increase your vitamin, mineral and fibre intake, which helps to keep your digestive system moving and prevent constipation. On a greener note, adding just one meat-free day to your week is an easy way to do something positive for our planet and can also help to reduce your food costs.

More on Protein

When proteins are digested, amino acids remain. The body needs 20 amino acids to function properly. Some amino acids can be made by the body, while others need to be supplied through the diet. Humans are able to synthesise (make) 11 amino acids, leaving nine essential amino acids that need to be supplied through the diet. Amino acids are used to make other proteins, grow and repair tissue and perform a number of body functions.

Protein in our diets can come from animal sources or from plant proteins. Meat, including seafood and poultry, eggs and dairy products are called complete proteins because they contain all nine essential amino acids. Not all plant types contain all essential amino acids, but if you eat a variety of different plant proteins, you will get the amino acids your body needs. In fact, quinoa, soya and buckwheat (a grain-like plant that isn’t related to wheat) are a few plant types that do contain all the essential amino acids.

A Plant-Based Diet For Expectant Moms

Pregnant women need about 70g of protein from the second trimester onwards, a requirement that can be met with a variety of plant-based foods. Meat, dairy products and eggs are also good sources of calcium, iron and vitamin B12. These nutrients are also essential for good health and on a plant-based diet, must come from other sources.

Fruits and vegetables are the mainstay of a plant-based diet, along with nuts, seeds, wholegrains and legumes. The term ‘legume’ refers to plants that grow seeds in pods. The seeds are called pulses and include beans, lentils and peas.

The following food groups can provide these essential nutrients:

• Wholegrains – protein, fibre, iron, zinc, B-vitamins and magnesium
• Nuts and seeds – healthy fats, protein, magnesium, zinc, calcium, iron, phosphorus, selenium and omega-3 fatty acids (flax seeds)
• Legumes – protein, iron, selenium, folate; lentils contain lysine, an essential amino acid found in lower amounts in other plants
• Soya bean products – protein; milk may be fortified with calcium and vitamin B12
• Fruits and vegetables – a range of vitamins, minerals and fibre

Dietary Tips

• If you are just starting out with a plant-based diet, consider that meat does contain higher protein levels, and you need to plan meals to get the requirement you need. For example, 80g of chicken provides 26g of protein, whereas about 90g of lentils provides 9g. Meals should include at least one protein-rich plant food.
• Plant-based sources of calcium are dark-green leafy vegetables, figs, beans and calcium-fortified soya milk products and cereals. Dairy alternatives like almond, soya and rice milk may be calcium-fortified, so compare products and check the label for added sugar. Products that contain no added sugar are preferable.
• Plant sources for iron include lentils, dried apricots, figs, raisins, dark green vegetables and iron-fortified bread and cereal. Vitamin C aids iron absorption, so include vitamin C-rich foods like cabbage, broccoli, oranges, peppers, strawberries and pineapples in your diet.
• In pregnancy, vitamin B12 together with folic acid (vitamin B9) are essential for the development of your baby’s central nervous system. Deficiencies in these nutrients have been linked to neural tube defects, like spinal bifida, a defect in spinal cord development. The only vegan sources of B12 are fortified plant milks and cereal products. Folic acid is found in green leafy vegetables and cruciferous vegetables (Brussels sprouts, cauliflower and broccoli etc.)
• If you opt for plant-based meat substitutes (vegan meat products like burgers and sausages), check the label for the protein source, amounts of added salt and preservatives. High sodium foods (salt) are best avoided in pregnancy as they can worsen water retention and swelling, common pregnancy complaints. Adults need around 2,300mg of sodium per day and this remains the same in pregnancy.

Taking a multi-vitamin supplement in pregnancy is not a substitute for a balanced diet, but recommended to ensure that you are getting the nutrients your baby needs.

Not sure if you’re eating a healthy diet? Contact your midwife or healthcare provider for support, advice and counselling.

Resources: https://www.everydayhealth.com/; https://www.webmd.com/; https://www.pcrm.org/; https://www.tommys.org/; https://www.babycenter.com/; https://www.betterhealth.vic.gov.au/; https://health.clevelandclinic.org/; https://meatfreemondays.com/; https://www.eatingwell.com/; https://www.nih.gov/; https://www.healthline.com/; https://www.vegansociety.com/; https://www.mayoclinic.org/; https://familydoctor.org/; https://www.parents.com/; https://www.vegansociety.com/; https://www.nhs.uk/; https://www.medicalnewstoday.com/; https://www.whattoexpect.com/