“Does being vegan affect pregnancy?” Three things you can stop caring about
written by Maya Bach, MPH, RDN
I want to start by sharing a quick client story with you. My client's in-laws were initially against the idea of her avoiding animal products during pregnancy.
Her mother-in-law was convinced she wouldn't be able to meet her nutrient needs. This friction was stressful for my client and her family.
We developed talking points, allowing my client to confidently navigate future conversations with her MIL.
In an effort to minimize stressors, here are three things to stop caring about as a vegan mom-to-be. (Sometimes easier said than done, I know!)
1. Other people’s opinions
A vegan pregnancy already requires you to pay extra attention to what you're eating, which can be stressful. Getting comments like "well, you're going to eat eggs, right?" or the classic "what about protein?" don't help lower your stress levels surrounding "what to eat.” Layering in the opinions of others may only add to that stress. Your mother-in-law, best friend, and even a random stranger at your local cafe each, have their ideas about what you should and shouldn't do during pregnancy. And while their opinions are likely coming from a good place, the only opinion that matters is yours.
How to handle this:
Asking "why" can be a powerful tool. If your mother-in-law says, you should consider eating eggs, ask her, "why?" When she says to get enough protein for pregnancy, you can:
#1 Share that you appreciate that she's concerned for you and your baby.
#2 List a few examples of how you're meeting your protein needs. Tofu, quinoa, and nuts are some top sources.
#3 If she pushes back, you may want to consider shifting topics of conversation. You don't have to justify your decision not to eat animals during pregnancy.
Keep in mind it's difficult, if not impossible, to change someone's opinion or belief. You can engage in a conversation that feels good for you with someone who respects your boundaries. At the end of the day, you're making a decision that feels in alignment with you.
2. Eating "perfectly" as a vegan mom-to-be
First things first - there is no such thing as perfect. I often talk to newly expecting moms-to-be who are highly concerned about everything they're eating. Which, on many levels, makes sense! A vegan diet for pregnancy needs to be well-planned. I remember one client who wanted me to tell her exactly, food for food, what to eat. She didn't trust what she was eating and wanted to "eat perfectly for pregnancy."
How to handle this:
Here's what I shared with my client, and I'm sharing this with you if you feel like her and don't trust your current pregnancy meal plan. Instead of mapping out a meal plan for her to follow, we took what she was eating now and tweaked it along the way. Instead of almond milk, for example, we switched her to soy to boost her protein and choline. Instead of a bagel, we switched to whole grain bread fortified with iron and other micronutrients. It's important to remember some days will be better than others. You might feel like all you want to eat a vegan cheese quesadilla, and that's ok. Chances are, your baby will be just fine. Your body is amazing! If you feel like you’re eating is way off or if you’re really struggling with nausea, it’s time to see a dietitian.
3. Overly stressed by food safety
Let me start by saying food safety is something to consider when expecting. I'm not saying "stop caring about all foods safety advice." It's 100% necessary to know these risks. During pregnancy, your immune system is impacted, placing you at an increased risk of foodborne illness, commonly known as food poisoning. Your baby's immune system is also developing and not completely ready to fight off harmful germs. Some foodborne illnesses, like Listeria, can impact your developing baby even if you don't feel sick. These illnesses may result in miscarriage or premature birth.
How to handle this:
While it's always advisable to take precautions during pregnancy, know that chances are, mistakes will happen, and the risk of something going wrong, while present, is extremely low. This is why your doctor will give you a "foods to avoid" list. And as you may know, this list is mainly unhelpful for vegan mom-to-be as many are animal-based foods. You might find that these food safety slip-ups are coupled with guilt and anxiety. For example, one vegan mom-to-be drank a fresh juice from her farmers market before realizing she should avoid fresh unpasteurized juices. This caused her to feel incredibly guilty and stressed for several days. I shared with her that, while best to avoid it in the future, the risk of getting sick was low and the stress was doing more harm than anything.
Bottom line:
You're doing your best, and no two pregnancy journeys are alike! We each have our own unique risk tolerance levels. When presented with guidelines or recommendations, you weigh your preferences, lifestyle choices, and risk tolerance to determine the best course of action that feels good for you. There are already so many stressors when it comes to how to have a healthy vegan pregnancy, don’t let these keep you weighed down.
Grow a healthy baby as a vegan mom-to-be!
Join like-minded women inside the Vegan Pregnancy Collective to get the tools you need so you can stop worrying and wasting time Googling all things vegan pregnancy!
