Vegan and Pregnant

Info from: http://vegfamily.com/
These are the top concerns when pregnant. I personally have an excel sheet that on random days I keep track of everything I eat and make sure I'm getting enough of everything. If I am a little short (like last week I was low on protein) than I make sure to pay more attention to it. The easiest way, I find to keep track is by using babyfit.sparkpeople.com. You just enter in everything you eat and they figure out all the vitamins for you. I did have to change some of the levels they had set, I researched and found these numbers to be more accurate. Remember, you only need an extra 300 calories a day during pregnancy.

Some things I noticed pregnant vegans need to pay attention to, is adding protein to snacks and making sure to include it in every meal. Snacks of nuts was the easiest for me. Also make sure to eat enough raw foods, remember nutrients are lost in the cooking process.

Suggested power foods include: broccoli, wheat germ, nutritional yeast, flaxseed, fruit juices (100% fruit juice and fortified), fortified soymilk and tofu.

I don't usually follow The Kind Life, but in my search to find info about vegan pregnancy, I read an article about Alicia Silverstone being pregnant and starting a vegan pregnancy blog. Her site says coming soon, so I will keep you posted. For now this is what I got. I'm sure I'll update you soon.

Protein
They always, pregnant or not ask about protein. During pregnancy you need 60 to 66 grams per day.
Foods high in protein: Beans, tempeh, brown rice, barley, whole wheat, tofu, legumes such as peas, lentils, and garbanzo beans, soymilk, nuts and seeds, nut butters, veggie burgers, and veggie deli slices.
Calcium
Baby will deplete your calcium if you don't get enough each day. Go for 1000 milligrams per day.
Foods high in calcium: Calcium fortified orange juice, fortified soymilk, broccoli, bok choy, kale, figs, tofu made with calcium carbonate, almonds, and tahini.
Iron
You need iron for red blood cells, your doctor will recommend a supplement, but make sure you get 30 milligrams per day, minimum.
Foods high in iron: Dark leafy greens, beans, legumes, tofu, nuts and seeds, dried fruits like raisins and apricots, whole and enriched grains, sorghum molasses.
Zinc
"Zinc deficiency has been associated with spontaneous abortion and congenital malformations." Get 15 to 30 milligrams per day.
Foods high in zinc: Whole grains, green leafy vegetables, mushrooms, nuts and seeds like tahini, legumes, tofu, miso, wheat germ, miso, and nutritional yeast. Fortified cereals also contain good sources of zinc, read the labels.

B12
B12 deficiency can lead to weakness, loss of reflexes, failure to thrive, delayed development, muscle wasting, and irreversible brain damage. Be certain you're getting enough B12 every day! Most vegans take B12 supplements. Requirement: 3 micrograms per day.
Foods high in B12: Nutritional Yeast (Red Star Vegetarian Support Formula), fortified nondairy beverages, fortified juices, cereals, meat substitutes. Beware seaweed and fermented soyfoods as they are not necessarily reliable sources of B12.

Folic Acid
A lack of folic acid in your body can cause spina bifida and neural tube defects in your children. Requirement: 600 micrograms per day.
Foods high in folic acid: Green leafy vegetables (spinach, asparagus, broccoli, romaine lettuce), oranges and orange juice, corn, green beans, beets, peas, peanut butter, whole wheat bread, bran breakfast cereals, dried beans, peas and lentils, nuts, and seeds.

Vitamin D
"Without enough vitamin D in your diet, your baby could be born with rickets. There are two ways to get vitamin D... from exposure to sunlight or from food. If you can spend 15 minutes a day getting sun on your hands, arms, and face, your body will probably make enough vitamin D. If you live in colder climates or don't go outside much, then turn to food or supplements to get enough."
Requirement: 5 - 10 micrograms per day.
Foods high in vitamin D: Fortified cereals, and possibly soymilk. Read labels.

Essential Fatty Acids
You need omega-3 and omega-6. Most vegans probably get enough omega-6, but they don't usually get enough omega-3. You need both in your diet to make DHA, which is essential for visual acuity and brain development in your infant. Consider taking a DHA supplement. Although many are made in gel caps, you can open them up and squeeze out the liquid.
Requirement: 4 to 5 grams per day.
Foods high in omega-3's: Canola oil, safflower oil, olive oil, flaxseed oil, and avocados, and to some extent whole grains, legumes, and nuts.

Vitamin A
This is something you don't need to worry about. Many things you eat regularly probably have vitamin A.
Requirement: 800 micrograms per day.
Foods high in vitamin A: Sweet potatoes, carrots, squash, apricots, mangoes, cantaloupe, collards, and kale.

Vitamin C
"Vitamin C is also another vitamin that is extremely plentiful in a vegan diet."
Requirement: 85 milligrams per day.
Foods high in vitamin C: Strawberries, oranges, lemons, broccoli, tomatoes, red and green peppers, and juices made with 100% fruit juice.