Tag: metal

VEGAN PREGNANCY

~ Katie Reines ~ 1 Comment

Wow. What an extremely lucky child to have a parent reading this. Can you believe you are creating life?! This is HUGE! I am so glad that you are here. Educating yourself for not only an incredibly healthy and happy you, but the best future for your magnificently blessed kiddo as well ❤

YES as a matter of fact there is nothing missing in a vegan diet to raise an EXTREMELY  healthy happy successful, talented, bright, beautiful, and alive child. AND you are dramatically reducing your risk for complications, pain, sickness, and beyond.

Resources:

Vegetarian Diet Pregnancy PDF – Physician’s Committee for Responsible Medicine

Dr. McDougall Vegan Pregnancy Newsletter PDF

Vegetarian Infants PDF // Vegetarian Diets Pregnancy – Academy of Nutrition + Dietetics

Vegan Pregnancy Brochure // Pregnancy + Vegan Diet – Vegetarian Resource Group

Nutrition During Pregnancy – Cleveland Clinic

Academy Link: HELPFUL

Top 10 Tips:

  1. Educate yourself with all of the material on this post! In general, pregnant women only require about 300 extra calories per day from starch. This video is very informative!
  2. Emphasize beans and greens combined with a source of vitamin C like lemon or orange juice for peak iron absorption. (great recipes)
  3. Incorporate omega-3s daily: ground flax, chia, walnut, hemp, and leafy greens daily for omega-3s (vegan algael oil DHA supplement if you’d like) for a super smart baby 😀
  4.  Incorporate calcium rich foods: kale, broccoli, collards, okra, oranges, figs or calcium-set tofu, fortified plant based milk, etc. daily
  5. Get iodine from a dulse or kelp shaker, nori, Eden’s brand beans, or sea palm. Iodized salt is not the best source of iodine as concentrated sodium like that in salt + high sodium foods has been shown to increase blood pressure and may lead to preeclampsia.
  6. Take a B12 supplement 2-6x / week if not already in your multi / fortified foods
  7. Avoid seafood!!! Heavy metals cross placenta as they detox from mom’s body into baby while pregnant and breastfeeding.  Mercury, antibiotics, and other additives and heavy metals in seafood and other animal products should be avoided.
  8. Spend at least 20 minutes / day in nature if you can. Relax! Take it easy! Get some natural sunshine vitamin D or make sure it is in you multi or be sure to take a supplement 2000IU/ day should do the trick 🙂
  9. Emphasize whole plant foods like veggies, whole grains, fruit, beans, seeds, and nuts and minimize processed foods like added sugars, processed oils, white and refined flours and flour products, and added sodium and salt.
  10. Practice Intuition: what do you feel like eating? An entire watermelon? Fantastic! 3 whole heads of lettuce with an avocado?! Amazing. Our bodies are incredible. Meditate, listen to what it wants, stay calm, and have so much fun!

Some mama inspo + info for ya:

DR. MICHAEL GREGER of nutritionfacts.org:

HEALTHY PREGNANCY PLAYLIST MUST WATCH

Mr. and Mrs. Vegan:

  1. “How to Make a BABY! [Healthy Pregnancy Diet]“
  2. “USDA Guidelines for Vegans + Meal Plan that Meets Needs“
  3. What Eat in A Day While Pregnant // Two Recipes

Ellen Fisher:

  1. Pregnant with 3rd Vegan Child
  2. VEGAN MOMS TALK: Tips for Raising Healthy Vegan Kids
  3. What my vegan 4 year old ate today

Supplementation:

MyKind Organics Prenatal:

Garden of Life Organic Prenatal Multivitamin Supplement with Folate – mykind Whole Food Prenatal Vitamin, Vegan, 180 Tablets

Iron supplement I recommend:

MegaFood – Blood Builder, Energy Boosting Iron Supplement, 90 Tablets (FFP)

More Resources:

Books:

The Kind Mama: Book and Website by Alicia Silverstone


The Kind Mama: A Simple Guide to Supercharged Fertility, a Radiant Pregnancy, a Sweeter Birth, and a Healthier, More Beautiful Beginning

The Everything Vegan Pregnancy Book: All you need to know for a healthy pregnancy that fits your lifestyle (Everything Series)

Skinny Bitch Bun in the Oven: A Gutsy Guide to Becoming One Hot (and Healthy) Mother!

Websites + more PDFs:

Feeding Vegan Kids. The Vegetarian Resource Group. http://www.vrg.org/nutshell/kids.htm. Practical information for parents of children from infancy through adolescence.

Vegetarian Nutrition for Teenagers. The Vegetarian Resource Group. Available at: http://www.vrg.org/nutshell/teen_veg.pdf. Brochure designed for teen vegetarians. Covers key nutrients, body weight issues, and simple snacks.

Raising Vegetarian Children. Vegetarian Nutrition Dietetic Practice Group. Available at:http://vegetariannutrition.net/vegetarian-kids/ Blog written by registered dietitians with suggestions for vegetarian families.

Teen FAQs. Vegetarian Resource Group. Available at: http://www.vrg.org/teen/. Questions and answers about nutrition, social situations, family issues, foods and cooking for vegetarian teens.

Vegetarian Teens. Vegetarian Nutrition Dietetic Practice Group. Available at: http://vegetariannutrition.net/vegetarian-teens/Blog written by registered dietitians with a focus on vegetarian teens.

Vegan Lunch Box Blog. Available at: http://veganlunchbox.blogspot.com/. Blog includes many ideas for healthy packed lunches for vegetarian and vegan children.

Vegetarian Diet: How to Get the Best Nutrition. Mayo Clinic. Available at: http://mayoclinic.com/health/vegetarian-diet/HQ01596. Includes information on substitutes for milk, butter, cheese, and eggs.

Becoming a Vegetarian. Nemours Foundation. Available at: http://kidshealth.org/teen/nutrition/diets/vegetarian.html. Article aimed at teenagers who are interested in becoming vegetarian.