Nutrition Essentials

Even before conception, you should be getting the recommended doses of fruits, vegetables, protein, and healthy fats; all women of childbearing age should be within a healthy weight range and getting enough micronutrients, especially the following vitamins & minerals:

• Vitamin D
• Calcium
• Folate
• Choline

 for Vegans:A vegan diet is one that excludes all direct and in-direct animal consumption. Traditionally, this means a dairy-free and meat-free diet. Depending on how strict you are, this can also be extended to other animal by-products, such as honey.

Currently, there is insufficient evidence to recommend against veganism in pregnancy. There are, however, studies suggesting that vegan mothers are at higher risk for vitamin B12 and iron deficiencies. Taking a prenatal supplement can help ensure you are receiving adequate micronutrients.

Additionally, there is a common misconception that food-borne pathogens are only found in meat and dairy sources. This often gives vegans a false sense of security when it comes to microbiological safety. In fact, unpasteurized fruit and vegetable juices put you at as much of a risk for food poisoning as undercooked meat, granted the pathogen population would be different.

Another caution: house-made or home-brewed kombucha drinks have variable alcohol content and questionable microbiological safety; commercially prepared kombucha is a safer bet as long as you don’t drink more than two servings a day (this typically amounts to just one bottle).