Healthful Plant Based Nutrition for Pregnancy and Breastfeeding with Meal Planning Tips and Recipes
E-Book By Wendy Louise Hagler, 2016
This guide to healthful plant based nutrition during pregnancy and breastfeeding is an expanded version of the Nutrition Class material compiled by Wendy for the Advanced Midwifery Workshops at The Farm community in Tennessee. Along with basic guidelines, it includes tips and recipes for practical application in the kitchen and links to other helpful information to help effectively meet nutritional needs during the childbearing years.
SAMPLE CLIPS FROM THE VEGAN MOM-TO-BE
The increased nutritional needs during pregnancy and breastfeeding can be effectively met with thoughtful planning when the mother chooses a plant-based or vegan diet. Research has shown that mothers following a healthful plant-based diet will produce healthy babies of normal weight and very few will develop preeclampsia. By nature, it is a high fiber diet that helps create a full feeling by slowing glucose absorption, helping to maintain blood sugar levels, and nurturing the lining of the colon. Nutrient dense food choices will ensure the mother’s health and the baby’s optimal development.
Plant based eating has been shown to be beneficial for all ages. Generally speaking, four or more servings of whole grains, three to four serving of beans or legumes, one to two servings of nuts, five or more servings of raw, lightly steamed, or sautéed vegetables per day, and two or more servings of fruit per day, and daily supports a healthy adult human. A serving size is usually 1/2 cup of cooked food. For nuts, a serving size is 1/4 cup or one ounce, or 2 tablespoons of nut butters or seeds. Overall nutritional needs increase for the Mom-to-be at the fourth month of pregnancy.
OVEN ROASTED SWEET POTATO WEDGES OR MEDALLIONS
Makes 6 servings
Sweet potatoes are nutrient dense and filling. Per serving: 149 calories, with 2.4gm protein, .3mg vitamin B6, and 21278mcg vitamin A! Make enough of these at a time to last a couple of days or freeze for later. Try using larger medallions as the “bun” for Soyburgers with Homemade Sauerkraut as a condiment.
2 pounds sweet potatoes
1 tablespoons olive oil
1/2 teaspoon salt
Preheat the oven to 400ºF. Cut the sweet potatoes into wedges or medallions of equal thickness, about 3/4-inch. Place in a bowl and toss with the olive oil and salt. Spread one in one layer on baking sheets and roast until tender and starting to caramelize, about 25 minutes, turning them over about half way through cooking.