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maternal post authorparents.com 04,June 2019 (1) (132)

Vegan Pregnancy Nutrition: 5 Food Groups to Work Into Your Diet

Vegan Pregnancy Nutrition: 5 Food Groups to Work Into Your Diet
Vegan Food Guide for Pregnancy
Many food guides don’t work for vegans. Food guides often include a meat group and a dairy group. Even if you replace meat with vegetable protein sources, you’re still left with a food group that recommends eating cheese and drinking cow’s milk.
This Vegan Food Guide for Pregnancy is based on five food groups. All servings listed are the minimum number of servings from each food group. If you are not gaining weight at the recommended rate, you’ll need to eat a larger number of servings from the food groups. Be sure to choose a variety of foods from each food group.

Food Group and Daily Servings
Grains
Daily servings: 6
Dried Beans, Nuts, Milks, and Other Protein-Rich Foods
Daily servings: 7
Vegetables
Daily servings: 4
Fruits
Daily servings: 2
Fats
Daily servings: 2

In addition to making food choices based on this food guide, you should also be taking a prenatal supplement that supplies vitamins and minerals, including iron, zinc, iodine, vitamin B12, and vitamin D. Supplemental DHA is also recommended in pregnancy.
In addition to making food choices based on this food guide, you should also be taking a prenatal supplement that supplies vitamins and minerals, including iron, zinc, iodine, vitamin B12, and vitamin D. Supplemental DHA is also recommended in pregnancy.

Grains Group
This group includes breads, tortillas, crackers, bagels, rolls, pastas, rices, cereals, quinoa, and other foods made from grains. Choose whole grains as often as possible. A serving from this group is a slice of bread; a tortilla or roll; 1⁄2 cup of cooked cereal, grain, or pasta; or 1 ounce of ready-to-eat cereal. This food group provides carbohydrates, calories, fiber, B vitamins, iron, and some protein. Fortified cereals can supply other vitamins and minerals.

Dried Beans, Nuts, Milks, and Other Protein-Rich Foods Group
This food group includes a variety of foods that are good sources of protein for vegans. Many foods in this group also supply iron and zinc, and some foods are fortified with calcium, vitamin D, and vitamin B12. A serving from this group is 1⁄2 cup of cooked dried beans or peas; 1⁄2 cup of tofu, TVP, or tempeh; 1 ounce of veggie “meat”; 2 tablespoons of nut or seed butters; 1⁄4 cup of nuts or soy nuts; or 1 cup of fortified soy milk.
The Vegan Food Guide for Pregnancy can also be used when you are breastfeeding. For most food groups, eat the same amounts as you did when you were pregnant. Choose one more serving of protein-rich foods, continue to use prenatal vitamins, and add foods as needed to prevent excess weight loss.

Vegetables Group
This food group includes all vegetables, from asparagus to zucchini. Vegetables can be eaten raw or cooked. A serving from this group is 1⁄2 cup of cooked vegetables or 1 cup of raw vegetables. Be sure to include some nutrient-rich dark-green vegetables and deep-orange vegetables often. This food group is an especially good source of fiber and vitamins A and C; it supplies some iron and zinc.

Fruits Group
Fruits are especially good sources of vitamins C and A; they also provide fiber and B vitamins. This group includes fresh, frozen, canned, and dried fruits and fruit juices. A serving from this group is a piece of medium fruit; 1⁄2 cup of cut-up or canned fruit; 1⁄4 cup of dried fruit; or 1⁄2 cup of fruit juice.

Fats Group
This group provides calories, vitamin E, and essential fatty acids. Foods in this group include oils, vegan salad dressings and mayonnaise, vegan margarine, and vegan cream cheese. A serving of any of these foods is 1 teaspoon.

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