Veganism and Pregnancy

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Overview: Veganism and Pregnancy

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When you’re pregnant, what you eat will impact more than the foundation of your health. Nutrients play an important role in fetal development, and there are a few which are important to incorporate to avoid the risk of complications due to deficiencies.

What is veganism?

Veganism is a way of living that abstains from using any animal products or byproducts as a means to avoid participating in animal cruelty and exploitation. Vegan philosophy rejects the idea that other creatures should be commodified or used, and its practice extends beyond diet to household products and other necessities. Vegan diets are currently enjoying a boost in popularity due to their climate-friendly carbon footprint and increased awareness of allergy sensitivities, but it is not a new phenomenon. Various cultures across the globe have followed this plant-based practice for centuries.

What do vegan parents need to know?

Top of the list: It is certainly possible to be vegan and have a healthy pregnancy and a healthy infant. As with all pregnancies, planning can make the process much smoother — but for those adapting to a special surprise, creating a prenatal plan with your provider and care crew will help you identify if there are any nutrient deficiencies or dietary habits you may need to modify to make way for baby — because once you’re pregnant, your diet can make a big difference and eating enough calories can feel like a full-time job.

Maintaining a healthy diet may sound like it’d be easier if you’re only ever feasting on vegan fare, but there are some specific nutrients which play important roles in fetal development and preventing certain congenital conditions that parents-to-be will want to be sure sure to include at mealtime. It may come as no surprise that processed vegan foods aren’t much healthier than conventionally processed options, and while the occasional treat can satisfy a craving, the best bet is to focus on fresh, local, and organic produce when trying to take in the following necessary nutrients:

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It’s commonly known that calcium is crucial for bone health and density because low intake is linked to higher fracture rates, but this mineral also plays a vital role in blood clotting as well as nerve and muscle function. Yet, even though it’s a crucial nutrient, your body needs it to be paired with Vitamin D in order to put it to effective use. The average daily recommended nutritional dose of calcium is 1000 milligrams of calcium a day, and 1300 milligrams for pregnant or lactating teens.

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What are the best vegan sources of calcium?

Dark, leafy greens are the best whole food source of vegan calcium when cooked, especially low-oxalate options like bok choy, collard greens, kale, and mustard greens. If you live near an Asian market, choy sum and gai choy are two more high-calcium greens you may consider. In addition to calcium, these leafy vegetables also contain magnesium, potassium, and vitamin K. While spinach and Swiss chard also contain high amounts of calcium, the larger amount of oxalates they contain bind with calcium and prevent it from being absorbed in the digestive tract as easily.

Calcium can also be found in fruits, especially fig and orange, as well as in other food sources you might not expect — like almonds, pinto beans, and tahini! In fact, it’s estimated that just one tablespoon of tahini contains more than 60 mg. You can also get higher concentrations from calcium-fortified foods and drinks, like orange juice, soy milk, or tofu. If you’re concerned about coming up short, vegan calcium supplements are available.

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Never heard of choline? It’s a relatively recent topic of discussion in nutritional circles. First acknowledged in 1998, this water-soluble compound helps with brain development, liver function, metabolism, and maintaining a healthy nervous system. It’s essential for the neurotransmitter acetylcholine, which regulates memory, muscle movement, heartbeat, and other basic body functions. Despite its big role, there is no recommended daily intake value besides the guidelines from the Institute of Medicine, which encourages aiming for 450 milligrams a day during pregnancy. 

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What are the best vegan sources of choline?

Soy-based products, including tofu, are foods where you’ll find the largest amount of the compound, with just one cup of soy milk containing 57 mg. When it comes to whole foods, quinoa and cruciferous veggies — think broccoli, Brussels sprouts, cabbage, and cauliflower — are good sources with high concentrations of choline. Other foods that contain choline in smaller concentrations are: apples, bananas, beans, carrots, kiwi fruit, peanuts and peanut butter, mushrooms, nuts, potatoes, sunflower seeds, and whole grains. Harvard Health also suggests that processed foods containing lecithin could provide you with choline, but you’ll have to look at the label to track down that ingredient. If you’re not a fan of foods containing choline or have a sensitivity to soy, supplements are an option.

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Folic acid is one of the most well-known components of prenatal vitamins, and that’s because it has been shown to reduce the risk of neural tube defects and other brain and spinal anomalies during the first trimester. Folic acid, which is also known as folate and vitamin B9, helps form the RNA and DNA which enable new cell growth and division in early pregnancy. Your doctor may have a specific dosage recommendation for you depending on your personal medical history, but in general, it’s recommended to take in at least 400 micrograms of folic acid each day.

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What are the best vegan sources of folic acid?

Fortunately for pregnant vegans, if you’re eating foliage, you’re already getting folic acid. Dark, leafy greens — including chicory greens and spinach — are filled with it, with a cup containing an estimated 15% of your daily dose. If morning sickness or other digestive issues are giving you trouble with their fibrous texture, juicing is a great way to get the green goodness without upsetting the gut — especially if you sweeten the mix by including fruits that contain folate too, like bananas, berries, kiwis, orange, and pineapple.

There are several sources of plant-based folates that can be found in your average market. From acorn squash to almonds, artichokes to asparagus, and all the way to wheat germ, there are savory whole food options galore when it comes to getting folic acid in your diet. Other options include: Beets, Brussels sprouts, broccoli, cabbage, cherry tomatoes, flax seeds, hazelnuts, kale, legumes, nuts, okra, red pepper, and sweet corn. Several folate-fortified products also exist, like cereals, nutritional yeasts, and soy products. Most prenatal multivitamins also contain folic acid, and it’s recommended to start taking them 12 weeks prior to conception when possible.

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It’s common to struggle with anemia during pregnancy whether vegan or not because your body’s need for iron is much higher during pregnancy due to the increase in your blood supply. This mineral is necessary for creating new blood cells and carrying oxygen to your growing child, and being iron deficient during pregnancy can lead to complications, including premature birth. The dietary recommendations for iron intake during pregnancy is at least 27 milligrams a day. 

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What are the best vegan sources of iron?

Eating a varied diet should provide enough iron, but absorption can be increased by cooking in cast iron skillets and with vitamin C, which can be found in citrus fruits as well as red and yellow peppers.  High-iron whole foods pregnant vegans can add into their daily diet are: Dried beans, green leafy vegetables, tofu, and whole grains. Iron can also be found in processed foods like fortified cereals, dark chocolate, tempeh, and tofu. Even so, it’s not unusual for iron supplements to be prescribed in the second and third trimester; however, they should not be taken along with calcium supplements. Instead, they should be taken between meals to be most effective. [/fusion_text][fusion_content_boxes layout=”icon-with-title” columns=”6″ title_size=”18px” heading_size=”2″ title_color=”” body_color=”” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”none” hover_accent_color=”” image=”” image_id=”” image_max_width=”50″ link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_delay=”” animation_offset=”” margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”Beans” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/soy.png” image_id=”9478|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Cereals” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/cereal.png” image_id=”9480|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Dark Chocolate” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/chocolate.png” image_id=”9481|full” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Grains” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/wheat.png” image_id=”9483|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Leafy Greens” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/leafygreen.png” image_id=”9479|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Tofu” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/tofu-1.png” image_id=”9485|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][/fusion_content_boxes][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”” bottom_margin=”10px” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][fusion_flip_boxes columns=”1″ flip_effect=”” flip_direction=”up” flip_duration=”” equal_heights=”” icon=”” icon_color=”” circle=”yes” circle_color=”” circle_border_color=”” icon_flip=”” icon_rotate=”” icon_spin=”no” image=”” image_id=”” image_max_width=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_flip_box flip_direction=”” title_front=”Vitamin B12″ title_back=”Daily: 2.8 mcg” text_front=”Why is it important? ” icon=”” icon_color=”” circle=”” circle_color=”” circle_border_color=”” icon_flip=”” icon_rotate=”” icon_spin=”” image=”” image_id=”” image_max_width=”” background_color_front=”” background_image_front=”https://www.blossom.baby/wp-content/uploads/2019/10/AdobeStock_239173412nutriyeastdk.jpeg” background_image_id_front=”” title_front_color=”” text_front_color=”” background_color_back=”#326b77″ background_image_back=”” background_image_id_back=”” title_back_color=”” text_back_color=”” border_size=”” border_color=”” border_radius=”” animation_type=”” animation_direction=”left” animation_speed=”0.1″ animation_offset=””]

Vitamin B12 is a water-soluble vitamin that helps blood cells divide and protects the nervous system; however, some medications — including metformin and heartburn prevention medications like Prilosec or Zantac — can interfere with its absorption. Since a deficiency can cause low birth weight and preterm birth, your doctor will scan for macrocytic anemia, or megaloblastic anemia, at your first prenatal appointment. It’s recommended to get at least 2.8 micrograms a day during pregnancy from dietary or supplemental sources, especially if you are low. 

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What are the best vegan sources of Vitamin B12?

This water-soluble vitamin is synthesized by bacteria in the gut and naturally-occurring dietary sources are largely associated with animal products, so it’s a little tougher to find it in whole food plant sources; however, that doesn’t mean it’s not possible to get a B12 boost in your diet. Fortified foods — including breakfast cereals, energy bars, some plant and nut milks, meat substitutes, and the vegan go-to for cheezy fixes, fortified nutritional yeast — can meet your daily needs. Even so, there are also vegan vitamin B12 supplements on the market that can help you ensure a consistent daily dose, and there’s no harm in getting a little extra. Your body will store what it doesn’t immediately need in your liver for future use.

[/fusion_text][fusion_content_boxes layout=”icon-with-title” columns=”6″ title_size=”18px” heading_size=”2″ title_color=”” body_color=”” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”none” hover_accent_color=”” image=”” image_id=”” image_max_width=”50″ link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_delay=”” animation_offset=”” margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”Cereals” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/cereal2.png” image_id=”9487|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Energy Bars” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/energybar.png” image_id=”9486|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Nut Milks” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/nutmilk.png” image_id=”9488|full” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Nutritional Yeast” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/yeast.png” image_id=”9489|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Vegan Meats” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/burger.png” image_id=”9490|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Supplements” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/supplement.png” image_id=”9482|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][/fusion_content_boxes][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”” bottom_margin=”10px” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][fusion_flip_boxes columns=”1″ flip_effect=”” flip_direction=”up” flip_duration=”” equal_heights=”” icon=”” icon_color=”” circle=”yes” circle_color=”” circle_border_color=”” icon_flip=”” icon_rotate=”” icon_spin=”no” image=”” image_id=”” image_max_width=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_flip_box flip_direction=”” title_front=”Vitamin D” title_back=”Daily: 10 mcg” text_front=”Why is it important? ” icon=”” icon_color=”” circle=”” circle_color=”” circle_border_color=”” icon_flip=”” icon_rotate=”” icon_spin=”” image=”” image_id=”” image_max_width=”” background_color_front=”” background_image_front=”https://www.blossom.baby/wp-content/uploads/2019/10/AdobeStock_237343959mushrooms.jpeg” background_image_id_front=”” title_front_color=”” text_front_color=”” background_color_back=”#326b77″ background_image_back=”” background_image_id_back=”” title_back_color=”” text_back_color=”” border_size=”” border_color=”” border_radius=”” animation_type=”” animation_direction=”left” animation_speed=”0.1″ animation_offset=””]

Not only is vitamin D necessary for your body to be able to effectively absorb calcium, it’s also important for both you and your baby in terms of bone and tooth health and density. This vitamin is fat-soluble and functions like a steroid hormone, but even though your body can make it with exposure to sunlight in less than an hour, vitamin D deficiency is common and has recently been linked with several chronic health conditions. Mayo Clinic recommends a daily intake of 400 IU, or 10 micrograms.

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What are the best vegan sources of Vitamin D?

If you’re looking for a reliable source of dietary vitamin D, your best vegan whole food option is mushrooms. Otherwise, fortified foods such as cereal, non-dairy milks, orange juice, and tofu can get you to your daily dietary goals — but this is one vitamin where you don’t necessarily have to eat to get your nutritional needs met.

Vitamin D  is sometimes called the “sunshine vitamin,” your body makes it every time you expose your skin to direct sunlight without sunscreen, like on a short walk; however, how effective it is depends on how close you are to the sun. For people who live in colder, cloudy climates north or south of the equator, supplementation may be necessary, not optional, because prolonged vitamin D deficiency can result in loss of bone density and increased fracture rates. Worse still, recent research has linked it to several cancers, type 1 diabetes, multiple sclerosis, high blood pressure, and thyroid issues. Yet, it’s important not to over-do it. Too much vitamin D can be toxic, and supplements should only be taken in consultation with your doctor. If a blood test shows low levels, vegan supplements in a variety of dosages are available, and your doctor can help you select one that is appropriate for you.

[/fusion_text][fusion_content_boxes layout=”icon-with-title” columns=”6″ title_size=”18px” heading_size=”2″ title_color=”” body_color=”” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”none” hover_accent_color=”” image=”” image_id=”” image_max_width=”50″ link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_delay=”” animation_offset=”” margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”Enriched Cereals” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/001-food-and-restaurant-1.png” image_id=”11153|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Mushrooms” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/mushrooms.png” image_id=”11150|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Orange Juice” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/orange-juice.png” image_id=”11152|full” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Plant Milks” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/milk.png” image_id=”11155|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Sunshine” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/005-sunny.png” image_id=”11151|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_content_box title=”Vitamins” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”https://www.blossom.baby/wp-content/uploads/2019/11/004-proteins.png” image_id=”11154|full” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][/fusion_content_boxes][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

How to prepare for pregnancy?

Aside from diet details, there are other lifestyle factors that are important to address when preparing to conceive. Having these habits in place before a positive pregnancy test will help you approach parenthood from a healthy, stable place and make it much easier to cope with the changes in your body as your baby-to-be begins to grow.

Before You Conceive

[/fusion_text][fusion_content_boxes layout=”icon-on-top” columns=”4″ title_size=”” heading_size=”3″ title_color=”” body_color=”” backgroundcolor=”” icon=”fa-leaf fas” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”” hover_accent_color=”” image=”” image_id=”” image_max_width=”” link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_delay=”” animation_offset=”” margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”Stop Smoking” backgroundcolor=”#326b77″ icon=”fa-smoking-ban fas” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Tobacco use increases your risk of irregular bleeding and birth defects for baby.

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Alcohol use is linked to irreversible damage known as fetal alcohol spectrum disorders.

[/fusion_content_box][fusion_content_box title=”Find Fertility” backgroundcolor=”#326b77″ icon=”fa-calendar-alt far” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]Track your menstrual cycle and use our calculator to learn when you’re ovulating.[/fusion_content_box][fusion_content_box title=”Fill Up on Folate” backgroundcolor=”#326b77″ icon=”fa-leaf fas” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Whether it’s loading up on leafy greens or picking a prenatal vitamin, start 4 weeks before.

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Calculator: Ovulation & Fertility CalendarImplantation Calendar

Preparing for First Trimester

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To confirm pregnancy, call your doctor and get a prenatal appointment schedule set.

[/fusion_content_box][fusion_content_box title=”Make Menus” backgroundcolor=”#51a39d” icon=”fa-carrot fas” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Planning before morning sickness strikes will help you meet dietary goals and create a keepsake.

[/fusion_content_box][fusion_content_box title=”Deduce Due Date” backgroundcolor=”#51a39d” icon=”fa-calculator fas” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]Knowing which week of pregnancy you’re in will help you know what to expect and be prepared.[/fusion_content_box][fusion_content_box title=”Sleep Soundly” backgroundcolor=”#51a39d” icon=”fa-bed fas” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Consistency is key, so try to get to bed at the same time each night and set nap breaks.

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Calculator: Due Date Calendar • Resource: Pregnancy by Week

Preparing for Second Trimester

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There are many genetic tests that you’ll want to talk to your partner and doctor about.

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Aim for at least 30 minutes of gentle exercise each day, like taking a walk. 

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Doulas can provide companionship, guidance, and support in pregnancy and after.

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As you and your baby get bigger, you’ll need to buy some larger clothes to stay comfy.

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Calculator: Weight Gain • Resource: Seat Belt Safety

Preparing for Third Trimester

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Cribs, and diapers, and bottles — oh my! There are many supplies to stock up on.

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Attending a birthing class can help you feel more confident and prepared for delivery.

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Check smoke and carbon monoxide detectors and put emergency numbers on speed dial.

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Pack up a bag full of supplies so it’s ready to go once contractions start coming.

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Shop: MaternityBaby GearBaby Feeding
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  • https://www.vegan.com/pregnancy/
  • https://veganhealth.org/life-cycle/
  • https://veganhealth.org/calcium/
  • https://www.vrg.org/nutrition/calcium.php
  • https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age
  • https://www.health.harvard.edu/staying-healthy/a-possible-brain-food-that-youve-probably-never-heard-of
  • https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
  • https://veganhealth.org/choline/
  • https://www.livekindly.co/choline-vegan-diet/
  • https://www.bustle.com/p/how-to-get-enough-choline-on-a-vegan-diet-because-this-nutrient-is-pretty-essential-18714128
  • https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid
  • https://www.vivahealth.org.uk/a-z/folate-folic-acid-or-vitamin-b9
  • https://www.vegan-momma.com/folic-acid-and-pregnancy.html
  • https://veganhealth.org/hypospadias-and-vegetarian-diets/#folic-acid-methionine
  • https://veganhealth.org/iron/
  • https://veganhealth.org/vitamin-b12/
  • https://www.healthline.com/health/vitamin-b-12-foods#vegan-options
  • https://veganhealth.org/vitamin-d/
  • https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d
  • https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
  • https://veganhealth.org/daily-needs/
  • https://www.vrg.org/nutrition/veganpregnancy.php
  • https://thefriendlyfig.com/2017/06/20/vegan-pregnancy-nutrition/
  • https://www.cdc.gov/reproductivehealth/maternalinfanthealth/substance-abuse/substance-abuse-during-pregnancy.htm
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