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PREGNANCY
Vegan diets are safe for pregnancy and as in all pregnancies, women need to pay attention to the additional nutritional and caloric needs during pregnancy. Some things needed to be considered are as follows: Calcium: Adolescent girls < 18 years old need 1300 milligrams of calcium per day; those 19-50 years old need 1000 milligrams. During pregnancy, it is recommended pregnant women should have 8 more servings of calcium-rich foods. Iron: In the 2nd and 3rd trimester, women should consume 30 milligrams of supplemental iron, along with iron-rich foods (whole grains, dried bean, tofu, green leafy vegetables). Protein: In the 2nd and 3rd trimester, pregnant women need an extra 25 grams of protein per day, requiring a total of 71 grams of protein per day. Vitamin B12 and Folate: Folate is needed to prevent neural tube defects, and it is imperative pregnant women receive 400 milligrams of folate per day. Folate can be found in dried beans, green leafy vegetables, and some orange juice. Vitamin D: If getting adequate amounts of sunlight exposure, pregnant women do not need extra vitamin D. If not, 5 micrograms of vitamin D supplements per day should be added to the diet (should consult with doctor before start of supplementation, as high doses can build up in the system and become toxic).
Information from the Vegan Resource Group, www.vrg.org. |
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