This is the second part the series “A Vegan Pregnancy is Selfish: You will kill your baby.” I try to dispel the myths surrounding plant-based pregnancy diets and share the benefits of chia seeds as well as offering moral support for those who want to do not just vegan and vegetarian pregnancies but home births as well. I want to convey that vegan pregnancies will not ‘kill your baby’ when properly planned and under the right care provider.
I also talk about how chia seeds are excellent for hydration, labor, calcium, and other minerals, as well as Omega 3-6-9 that outshines flax seeds.
Here is what I’ve been eating during my pregnancy for optimal health!
- Sun Chlorella or Now Foods Organic Chlorella (I take 1tsp of the Now each day, mixed with my Spirulina. Don’t let the $33 scare you, as it lasts 151 days.)
- Pacfiica Hawaiian Organic Spirulina (This has about 150 days of usage. Expensive up front but it lasts 1/2 year; I take 1 tsp per day)
- Hemp Nutiva Protein Power 50% (1/2 c per day for me)
- Salus Haus Floradix Iron + Herbs 17-Ounce Glass Bottle (10ml in the morning 2nd trimester; then 10ml twice a day starting week 28 for me because I was at risk for anemia)
- Book: Childbearing Year by Susun Weed
- Book: Sacred Woman by Queen Afua
- Book: Painless Childbirth
- Vegan Pregnancy Nutrition Information from VegFamily Online URL : http://www.vegfamily.com/vegan-pregnancy/super-foods-pregnancy-lactation.htm
- Vegan DHA + EPA Ovega-3. 2 capsules per day: http://www.ovega.com/what_is_ovega3
- Nutiva Hemp Seed oil (1-2 tbsp per day)
- Exercise Exercise Exercise every day!
- 2-3 cups of Nettles tea each day
- Kale (I make kale smoothies), Collards, Rhubarb,
- Reduce or eliminate intake of refined sugar, refined flour, fried foods (that was HARD for me), chocolate, caffeine
- Tempeh (better than tofu in my opinion because it’s fermented)
- 1 Avocado daily
- 1/4 c of Jarrow Brown Rice Protein Per day (You can mix it with the hemp protein if you want)
- Health Alliance Lecithin (1 tbsp)
- Walnuts are a good nut with healthy oils. I’ll eat them raw or I’ll throw them in my soups. They are GREAT in soups.
- A Prenatal vitamin
- Shea butter to rub on growing belly
- If you have problems with finding plant-based source of calcium, you will probably need to take a calcium supplement if the kale and collards and other foods in calcium isn’t enough. You’ll need about 1500mg of Calcium per day . I recommend products that have Algaecal in them. Algaecal has algae based calcium and it’s really impressive they say it’s suitable for vegans and vegetarians!
Foods To Eat
- . Chia SeedsThey are incredibly rich in calcium. You get 344mg of Calcium for 2 ounces. Always soak your chia seeds for at least ten minutes before eating them. I put them in my smoothies sometimes. 2 tbsp gives you 42% of required fiber for the day. And this is an excellent source for EFAs and has a 4:1 ration of omega 3:Omega 6. profile.
- 1 Gallon of water a day
- Coconut water if you feel water isn’t enough to hydrate you or replace electrolytes. Coconut water is the perfect isotonic beverage; especially to drink first thing in the morning if you wake up feeling dehydrated and also great to drink if you are working out or right after. However, it does take a lot to package and ship coconut water if you don’t have local access to it. So, you can use chia seed drink as a replacement to this if you don’t want to contribute to the energy and resources it takes to ship coconut water to your grocery store.
- Greens, greens, greens: Kale, mustard greens, okra, collards, chard. Kale is my favorite I have heard spinach should be avoided but can’t verify this.
- Whole Grains
- Wildwood Plain Soy Yogurt brand (only one in the USA that doesn’t add sugar and is organic)
- I make most of my baked goods from whole grains and sweeten them with apple juice, banana, or fresh pineapple or fresh dates.
- Walnuts are a very healthy nut with great oil. Almonds are great and so are sesame seeds (I eat them in the form of tahini)
- Papaya (have heard to avoid during 1st trimester, but not sure why)
This list is not nearly as extensive as I would like it to be, as there are many foods to eat, but I’m just going to say it straight up: AVOID THE SHIT if you can. Junk food, highly processed crap that has NO nutritional value at all. I know it’s hard when you have those cravings and I admit that I still eat french fries in moderation, but it really is best to try to avoid eating refined flour, refined salt, processed refined sugar products. Your meals should be whole grainy, high protein, and very colorful. And I can’t emphasize enough, those greens! Kale is exceptional for calcium. Okra is exceptional for childbirth prep and is very amazing. Whole grains will keep you regular. I POOP 3 TIMES A DAY DURING PREGNANCY. They tell you constipation is ‘normal’, but it is not.
Hugs and baby blessings,
I am not a doctor or practitioner of medicine. Please consult your doctor before attempting any of these suggestions. This is what worked for me, as each person is different.