Pregnant Nursing Mom's Nutrition Needs

Question for Savvy Vegetarian:

I read your article on a vegetarian diet during pregnancy or breastfeeding, but I am looking on information for a vegetarian that is nursing her first born and pregnant with her second. Thank you for your time. - R.S.

Savvy Veg Advice

RS got advice from all sides. First my daughter and her friends chimed in, then Cathe Olson, author of Simply Natural Baby had some great nutritional advice to offer.

Dear R.S.,

My daughter has two young children, is a long time vegetarian, and she knows several other vegetarian Moms. One of them had a situation similar to yours. Their collective advice was to devote your every waking moment to planning and executing the highest quality whole foods diet ever eaten.

Practically speaking, this means increasing and intensifying your nutrition. For example, if you're making a salad, use fresh organic ingredients, with a variety of greens and fresh herbs, with many nutritious additions. See SV's recipe for Power Salad

Be sure to include avocado, walnuts and flax oil or ground flax seed in your salad or otherwise for sources of Omega 3's.

Eat extra helpings and snacks of veggies and fruit and juices - 24 hour all-you-can-eat apparently.

Drink herbal teas like the SV Pregnancy Tonic and Moo Tea. And of course lots of water.

Extra helpings of protein - have a high protein snack several times a day along with the fruit and veg.

Take a high quality prenatal supplement - they recommend Rainbow Light - the pills, not the powder (yucky in taste and texture). After your second child is born, continue with the supplement for several months.

No sugar, junk food, etc - these are nutrition robbers.

Lots and lots of rest - sleep when your nursing baby sleeps, and gentle exercise - walk or swim, do prenatal yoga daily. Don't overdo - get some help with housework if you can.

We don't know how old your nursing baby is, or how pregnant you are, but the Moms I spoke with all say, for your health and sanity, wean the first before the second is born if at all possible.

All our best wishes for your blissful motherhood! - Judy (and Sarah, Liza, Lonnie)

Advice From Cathe Olson:

Studies have shown that as long as a pregnant and breastfeeding mother eats a varied diet that includes adequate protein, vitamins, minerals, fatty acids, and carbohydrates, both the new baby and the mother will be healthy - however you do want to be careful to get the necessary nutrients. You will want to eat at least 71 grams of protein daily and lots of mineral rich foods like dark leafy greens, nuts, seeds, beans and legumes.

Eggs are an excellent food if they are part of your vegetarian diet as they are a great source of protein, vitamins and iron. Look for organic, cage-free eggs which are higher in nutrients and come from chickens who are not being mistreated. You may also want to try omega-3 enriched eggs as that nutrient is important for your children's developing brains and nervous systems and can also help keep your mood steady.

Try to eat small meals about every 3 hours to keep your blood sugar steady and your energy up. Each meal or snack should include a protein food (beans, tofu, cheese, yogurt, eggs, nuts/seeds, etc.), a complex carbohydrate food (brown rice, whole grain bread, fruit, vegetable), and a fat (nuts, seeds, avocado, olive oil, etc.). For example, breakfast might be oatmeal with soymilk, raisins, and almonds. A snack might be whole wheat pita bread with hummus. For convenience, make a big batch of soup or a bean and grain salad that you can help yourself to throughout the day.

Sincerely, Cathe Olson

Cathe Olson is the author of 'Simply Natural Baby Food' and 'The Vegetarian Mother's Cookbook', which may be purchased at Simple Natural Books.

Resources:

Mothering Magazine - they soon will have online archives to all their articles. Look for back copies at your local library - they might have it, or be able to get it through interlibrary loan.

The Childbearing Year, by Susun Weed, herbalist. Lots of excellent herbal nutrition info.

Cathe Olson's book, The Vegetarian Mother's Cookbook, an excellent pregnancy and nursing nutrition resource.

The New Becoming Vegetarian - a nutrition reference all vegetarians should own, by Vesanto Melina and Brenda Davis. Has a good pregnancy and lactation section.

Your nearest LaLeche League chapter. La Leche League International has an extremely comprehensive breastfeeding support site - you should be able to find the nearest group.

Health Disclaimer:

Savvy Vegetarian provides education and support to individuals who want to become vegetarian, or improve their diet. We don't advocate any particular vegetarian diet. We don't claim to be health care professionals, or nutritionists, nor do we treat any illness. Any changes that you make to your diet, or results of those changes, are your decision and responsibility. For your protection, we ask you to be completely open with us about your health, and we may recommend a medical exam before changing your diet. We reserve the right to refuse or to end a client relationship if we believe the client's actions may endanger his or her health.

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