When you are a vegan or vegetarian and at the same time are pregnant, it can be really difficult to find information that is not in one way or another colored by opinions. For example, one might risk that the author behind the information texts is a passionate vegetarian/vegan and thus does not highlight potential negatives of vegetarianism during pregnancy. Conversely, one might also risk that the author is convinced that vegetarianism and pregnancy cannot go hand in hand, which minimizes the positive aspects of being a vegetarian.
It has previously been believed that the child receives all its nutrition from the milk after birth. Therefore, there has not been so much focus on the woman's diet during pregnancy. Today, however, researchers have become aware that the mother's diet actually plays a significant role in the nutritional value of the milk, making a good, nutritious diet important both during pregnancy and breastfeeding.
Today, there is not so much emphasis on vegetarian and vegan lifestyles in the Danish healthcare system. At least it is difficult to find well-documented information about the effects of a vegetarian diet during pregnancy.
An increasing number of Danish vegetarians and vegans
Today, about 2.5% of Danes are either vegetarians or vegans, and studies show that this number is only increasing.
Regardless of one's normal diet, pregnant individuals need to be aware of what they eat. However, it is especially important when one is a vegetarian or vegan. It is precisely necessary to ensure that one consumes a range of specific things so that the baby gets enough of the right nutrients.
For example, protein – which is primarily found in meat – is an important building block during pregnancy, as it is used to form the placenta and for the baby to grow. Since vegetarians and vegans do not eat meat, it is therefore extra important that they ensure they get protein from other sources.
Overview of foods and their nutritional content:
Protein:
Protein is mainly found in meat, but it is also present in high amounts in dairy products, as well as in soy, eggs, oats, nuts, and beans. Thus, these foods are good protein sources for vegetarians and vegans.
Iron:
Vegetarians and vegans may also be at risk of lacking iron. Good vegetarian/vegan sources of iron include beans, dried fruits, green vegetables, and whole grain products.
In general, all pregnant individuals – regardless of dietary preferences – are recommended to take iron tablets during pregnancy. Iron is best absorbed in the body when one also consumes vitamin C. Therefore, it is a good idea to wash down the tablet with a glass of juice.
Calcium :
Calcium is found in beans, whole grain products, yogurt, cheese, tofu, cow's milk, tahini, sesame seeds, almonds, and green vegetables. Therefore, one should include some of these items in their diet when pregnant.
Vitamin D:
Just like with iron, it is recommended that all pregnant women take Vitamin D during pregnancy. Vitamin D is found in sunlight and in dairy products.
Folic acid and folate:
When trying to conceive or already pregnant, it is also recommended that women take a supplement of folic acid. The acid can be obtained from eating green vegetables (e.g., spinach and kale), whole grains, peanuts, and fruit.
Vitamin B12:
The child's growth and overall well-being depend heavily on vitamin B12. This vitamin can easily be lacking if one is vegan, as it is found in dairy products. Therefore, it is generally recommended – whether pregnant or not – to take B12 supplements if one is vegan, unless they actively purchase products (e.g., soy milk) that are fortified with B12.
