Alia Bhatt will soon have a baby shower, hosted by her mother Soni Razdan and mother-in-law Neetu Kapoor, with a vegan-themed menu. Is staying vegan in pregnancy a healthy option? Read on to know the nourishing and nutrition-filled diet for vegan moms-to-be.
For her wedding also in April this year, Alia had a separate stall for vegan burgers and a sushi station.
Can you stay vegan when pregnant?
Doctors say eating a healthy diet during pregnancy is important for your own and the baby’s health. And so, it is important to eat a balanced diet during pregnancy, to provide nutritive and wholesome nourishment to your body.
A diet containing fruits and vegetables also protects you from some pregnancy complications, such as preeclampsia or high blood pressure, and gestational diabetes. A plant-based diet may also reduce your baby’s risk of certain childhood diseases such as asthma, eczema, and even some cancers.
If you are pregnant and a vegetarian or vegan, you need to make sure you get enough iron, vitamin D, iodine, and vitamin B12, which are mainly found in meat and fish.
Good sources of iron for a vegan can be found in pulses, dark green vegetables, bread, nuts, fortified cereals, and dry fruits. Similarly, good sources of plant-based vitamins are unsweetened soya drinks, yeast extracts like marmite, fat spreads, etc.
Vitamin D is scarce
Vitamin D is found only in a limited number of foods and hence it is difficult to extract it naturally. Hence, all women, especially those who are pregnant or breastfeeding should take daily supplements containing 10 micrograms of vitamin D during winters.
Calcium in your diet
For pregnant, vegan women, calcium is another important nutrient that needs to be taken extra care of since non-vegans get most of it from dairy sources. Good sources of calcium for vegans include leafy vegetables, pulses, soya and oat milk, sesame seeds, and dried fruits.
Limit vegetable fats
Make sure to choose vegetable fats carefully, so that you get plenty of Omega-3 fatty acids in your diet. Limit trans-fats and tropical oils like coconut, palm, or palm kernel oil.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.