Navigating Iron Deficiency
It all begins with an idea.
Let’s shed light on a crucial aspect of prenatal nutrition that SO many of you are majorly concerned with – iron deficiency.
I recently did an IGTV answering all your questions live!
Not getting enough iron leading up to and during pregnancy can cause all sorts of issues including baby not getting enough oxygen and you feeling extremely fatigued!
Top Tips to Prevent Deficiency:
Build Iron Stores BEFORE Pregnancy:
Before pregnancy is the crucial time to eat a wide variety of iron rich foods and build those stores. Your body and baby will thank you in your first trimester when you don't feel like eating much. Baby will take from those stores and you won't be deficient!
Get tested as soon as you start trying:
And again in the 3rd trimester. Knowledge is everything! This can help us decide if your prenatal has enough iron or if you need a separate iron supplement.
Ways to Get Enough Iron, Especially if Avoiding Meat:
Pair your plant-based iron sources with Vitamin C: Enhance iron absorption by pairing iron-rich foods like lentils, chickpeas, and tofu with those high in vitamin C. Enjoying citrus fruits, berries, broccoli, and bell peppers alongside your meals will increase absorption up to 60%!
Fortified Foods: Iron-fortified cereals and breads and other plant-based meat alternatives are a fantastic way to boost your iron.
Cook in Cast Iron: Cooking in cast iron pans can infuse your meals with a small amount of dietary iron. You can cook almost anything in a cast iron skillet so get it out and use it more often.
Space out Iron and Iron Blockers: Try to consume things that can interfere with iron absorption like calcium and caffeine intake TWO HOURS apart from your iron supplement (or prenatal that contains iron).
Remember, your nutritional journey is unique, and a tailored approach is KEY to meeting your nutritional need thorughout pregnancy.
If you have any questions or concerns regarding iron deficiency or your overall prenatal nutrition, please feel free to reach out.
Managing Risks in a Plant Based Pregnancy
A vegan or vegetarian diet can be healthy & safe during pregnancy but there are still potential risks to consider
A well-planned plant based diet can be healthy and safe during pregnancy but there are still potential risks to consider.
My top 3 Risks During a Plant Based Pregnancy are
Nutrient Deficiencies
Low Birth Weight
Food Borne Illness
Below I will take you through the top 3 Risks during a Plant Based Pregnancy and ways you can manage them to help ensure that you and your baby get everything needed for a healthy pregnancy.
Top 3 Risks and How to Manage Them
1). Nutrient Deficiencies
One of the biggest risks of a poorly planned plant based diet is nutrient deficiencies. In particular
Iron
Vitamin D
Vitamin B12
Omega-3 fatty acids
Our dietitians can work with you to ensure that your diet is rich in these essential nutrients. We also provide personalized supplement guides to help fill any gaps in your nutrient intake.
2). Low Birth Weight
Another risk to consider is low birth weight, which can be associated with vegetarian and vegan diets during pregnancy. However, with proper planning and guidance from our team, a well-planned plant based diet can be just as, if not more healthy than other omnivorous diets. We provide personalized meal plans that are tailored to your unique nutritional needs to help ensure that you and your baby get enough calories and nutrients to support a healthy pregnancy.
3). Food Borne Illness
Finally, food-borne illnesses are also potential risks of a plant based, or any pregnancy. It’s important to learn safe food handling and preparation techniques to reduce the risk of food-borne illness.
Avoiding specific plant based foods that put you and your baby at risk like sprouts, unwashed produce, and pre-made salads and dips is also important.
The Empowered Plant Based Pregnancy Program is designed to help you mitigate any potential risks of a plant based pregnancy by providing expert guidance, support, and personalized nutrition plans.
Join the program today so you can confidently navigate your plant based pregnancy and give your baby the best possible start in life!
Nutrients During Pregnancy
What nutrients do I need during my pregnancy? For a lot of my clients they haven’t thought much about Choline, Calcium or Folate before becoming pregnant. But now they are expected to be experts and are often overwhelmed by thinking- How do I make sure I’m getting enough of all the nutrients I need during my pregnancy?
I’ll take you through the key nutrients you need and some simple tips and tricks to put your mind at ease.
Crysta Pollitt, Pregnancy Dietitian
One of the questions I get asked the most by my clients is- What nutrients do I need during my pregnancy? For a lot of my clients they haven’t thought too much about choline, calcium or folic acid before becoming pregnant. But now they are expected to be experts and are often overwhelmed by thinking- How do I make sure I’m getting enough of all the nutrients I need during my pregnancy?
In the post below I’ll take you through the key nutrients you need and some simple tips and tricks to put your mind at ease.
Pregnancy is a time when the body undergoes significant physiological changes to support fetal growth and development. The nutritional needs of a pregnant woman increase, and it is important to ensure adequate intake of key nutrients to support a healthy pregnancy.
In this article, we will focus on the importance of 5 Nutrients During Pregnancy and the plant based foods that can help meet these needs.
Iron
Calcium
Omega 3’s
Choline
Folate
Iron
Iron is an essential mineral that is required for the formation of red blood cells, which carry oxygen to the body's tissues. During pregnancy, the body's demand for iron increases to support the growth of the fetus and the expansion of the maternal blood volume. The recommended daily intake of iron during pregnancy is 27 milligrams per day, but it is recommended plant based eaters get almost double that.
Iron-rich plant-based foods that can help meet this requirement include:
Legumes (such as lentils, chickpeas, and beans)
Tofu
Nuts and seeds
Fortified cereals
Dark leafy greens (such as cooked spinach)
Enhancing Iron Absorption
Consuming these foods with vitamin C-rich foods, such as citrus fruits or tomatoes, can help enhance iron absorption.
2. Calcium
Calcium is another important nutrient during pregnancy, as it is essential for the development of the fetal skeleton and teeth, and to maintain maternal bone health. The recommended daily intake of calcium during pregnancy is 1000 milligrams per day.
Plant-Based Calcium Sources include:
Cruciferous vegetables (such as kale, broccoli, cabbage, and collard greens)
Fortified plant-based milks (such as almond or soy milk)
Tofu
Sesame seeds
3. Omega-3 Fatty Acids
Omega-3 fatty acids are important for fetal brain and eye development. There are different types of omega-3 fatty acids; The ALA form which can be found in many plant based foods like walnuts and seeds. And the DHA form, particularly important during pregnancy is found in fish and marine plants.
Good plant-based sources of Omega-3s include
Algae-based supplements
Flaxseeds
Chia seeds
4. Choline
Choline is another essential nutrient during pregnancy, as it plays an important role in cognitive development and is beginning to be more understood as a key factor for gene expression. The recommended daily intake of choline during pregnancy is 450 milligrams per day.
Plant-based sources of choline include
Soy beans
Quinoa
Peanut butter
Almonds
The FIRST TASTE BABY BLUEPRINT is an excellent resource for pregnant women who want to feel supported and confident as they navigate the changes and challenges of pregnancy. The program offers expert advice and guidance from a Pregnancy Dietitian to help women meet their nutrient needs and optimize their health during pregnancy. Women can feel confident in their choices and receive personalized recommendations that are tailored to their unique needs. The program also provides a supportive community of other pregnant women who are going through similar experiences, offering a space for connection and encouragement.
5. Folate
Folic acid is important for preventing neural tube defects, and calcium is necessary for its absorption. Good plant-based sources of folic acid and calcium include:
Leafy green vegetables (spinach, collard greens, and kale)
Beans (black beans, pinto beans, and navy beans)
Fortified cereals
Conclusion
It is important to pay attention to nutrient intake during pregnancy. A healthy and balanced plant-based diet, along with appropriate supplementation, can help ensure that both the mother and the developing fetus receive the nutrients they need for optimal health.