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I am vegan and just found out that I am pregnant. Do I eat only vegan foods to feed my unborn child enough and is it safe to only feed my baby vegan foods when they are weaned?
Dietitian Sandra Hood, author of Feed your child a vegan, says: “A well-planned vegan diet can provide all the nutrition needed at every stage of life, from pregnancy to raising a vegan child. Indeed, such a diet rich in fruits and vegetables, whole grains, nuts and seeds, has been shown to be protective.
As with any diet, it is important that it is balanced and contains a wide range of plant foods. Pregnant and lactating women can meet all of their nutrient needs with a vegan diet. Certain nutrients require attention. particular because they are not found in plant foods, i.e. vitamin B12 and vitamin D, must therefore be provided by supplements or [vegan-friendly] Fortified foods [such as cereals and plant milks].
“Vitamin B12 is made by bacteria and omnivores get it by eating animal products. For vegans, it can be provided through fortified foods or supplements. Vitamin D is only found in products. animal or fortified foods, but is usually obtained by exposure to the sun.
“However, at different stages of life, whether omnivorous, vegetarian or vegan, a supplement is recommended, for example during pregnancy and lactation and for children of six months to five years.
“Breastfeeding or infant formula should be the main food for the first six months. When weaning begins, breastfeeding should continue for as long as you want.
“Up to the age of one year, infants grow and develop very quickly, so the focus should be on high energy foods. Monitoring growth is the best way to ensure that energy needs are met. energy foods include nut butters, avocado and tahini which can be added to dishes or spread on vegetables and breads.
“All essential fats and proteins come from plant foods, and these requirements can be easily met with a vegan diet. Good sources of protein include beans, grains, nuts, seeds, and green leafy vegetables.
“High fat sources include nut and seed butters, avocados, tofu, and soy foods. Iron requirements are high during this time and breast milk continues to be a good source, along with fortified cereals, mashed beans and lentils.
“The Department of Health recommends a daily supplement containing vitamins A, C and D for all children six months to five years old. In addition, vegan children should take a vitamin B12 supplement of at least 1 mcg per day. from six months.
“Plant foods provide many protective nutrients, including phytochemicals that can reduce many diseases, fiber associated with a lower risk of cancer and heart disease, and they are low in saturated fat. Finally, choose a diet. vegan is compassionate, healthy and a sustainable lifestyle. “
Feeding Your Vegan Child by Sandra Hood is published by Hammersmith Health Books, £ 14.99.
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