Vegans sometimes have difficulty getting enough zinc, vitamin B-12, iron, calcium and folic acid. The following tips help avoid these problems:
- Add more energy-rich foods such as nuts, nut butters, seeds and dried fruits.
- Eat at least 4 daily servings of calcium-rich foods include broccoli, kale, dried beans, calcium-fortified juices, cereals and soy products. Vitamin D helps you absorb calcium. Try to get vitamin D from sunlight or consider taking a vitamin D supplement.
- Seek advice on supplements from your care provider or a registered dietitian. Many vegans need a vitamin B-12 supplement.
“With the new baby on the way, I strongly recommend the following books for your family.” -Angela
References and Resources
- Cleveland Clinic – Nutrition During Pregnancy for Vegetarians
- The Vegetarian Resource Group – Pregnancy and the Vegan Diet
- Physicians Committee for Responsible Medicine – Vegetarian Diets for Pregnancy
- USDA Food and Nutrition Information Center – Vegetarian Pregnancy