The Vegan Diet Plan
Excerpted from The Brewer Pregnancy Hotline by Gail Sforza Krebs and Dr. Tom Brewer 2000 Kalico Communications http://ebooks.kalico.net
THE BREWER VEGETARIAN PREGNANCY DIET #2:
VEGAN
Group 1 (fortified soy milk)
Group 2 (calcium replacements)
Group 3 (eggs)
Group 4 (protein combinations)
Group 5 (dark green vegetables)
Group 6 (whole grains, starches, carbohydrates)
Group 7 (vitamin C foods)
Group 9 (vitamin A foods)
Group 8 (fats and oils)
Group 10 (liver -- OMIT)
Group 11 (salt and other sodium sources)
Group 12 (water)
Group 13 (snacks)
Group 14 (supplements)
THE VEGAN PLAN AT A GLANCE
SAMPLE VEGAN MENU
RECIPE: FORTIFIED SOY MILK
If you plan to avoid eating foods of animal origin during pregnancy and
breastfeeding, you have to be the most careful of all expectant and
breastfeeding mothers. There is absolutely no room in your diet for
non-nutritious foods, primarily because of the higher proportion of food fiber
in vegan diets. This fiber fills you up fast! This characteristic also accounts
for most of the Brewer Hotline calls from vegetarians who are getting behind on
their pregnancy nutrition requirements: It's hard to consume all the food you
need to make your calorie and protein goals. Taking in fewer calories than you
need for your level of activity and stage of pregnancy means a reduction in the
amount of protein you have available for your baby's growth and the maintenance
of your own tissues. This is a major hazard of the vegan diet, but with proper
dietary choices, it can be overcome. Vegetable oils and fats from nuts give a
much-needed boost to your overall calorie intake. In a typical meat-eaters diet,
nuts are generally regarded as luxury items. For you, they become a staple.
Other features of the the Brewer Vegetarian Pregnancy Diet #2 (Vegan) that make
it markedly different from both the basic Plan and the Lacto-Ovo Vegetarian Diet
are the following: Beans and grains, in appropriate combinations, become your
major source of protein. 1. You eat many servings of fresh fruits and vegetables
to obtain your vitamins and minerals. 2. Soy products take a prominent place in
your diet. Soy milk and soy cheeses replace animal milks and cheese completely.
This means you must make a major effort to expand your intake of calcium-rich
and vitamin A foods, both of which are poorly supplied by soybeans. 3. Dense,
homemade breads, cakes, and main-dish loaves that combine proteins and thereby
4. concentrate essential amino acids in a small volume of food perform for you
more or less the way meat does in a standard diet. Dietary supplements over and
above those provided by the foods on the lacto-ovo vegetarian
diet supplement list (Group 14) are necessary. Getting enough vitamin B12 is a
particular problem for you. 5. Please use cast-iron cookware in the preparation
of one dish at each meal. This practice will go far toward improving your iron
status. At each meal, also include a vitamin C source to increase your
absorption of the iron being supplied by the cookware. 6.
If you get the impression that there are significant concerns about the adequacy
of the vegan diet for pregnancy, you are correct. Two or three times a week the
Brewer Hotline has unfortunate consultations with women who are very
well-meaning about their vegetarianism, but whose diets simply are not meeting
the minimum nutrient levels for successful pregnancy.
However, it is also clear that if you are a dedicated vegan, merely reading
advice to use animal milks and cheeses and eggs for a concentrated
protein-calorie source during pregnancy isn't going to change your mind at all.
Instead, it is necessary to rev up your vegan nutritional program to a level
that is more likely to result in a healthy outcome for you and your baby.
Approximately 30 years ago, The Farm, a spiritual community in Summertown,
Tennessee, adopted a soy-based diet for everyone living there, including
pregnant women, and their birth outcome statistics are excellent (good birth
weights, an extremely low rate of maternal illness, most deliveries conducted by
midwives in the parents' homes). Margaret Nofziger, the Farm nutritionist,
travels the country lecturing on vegetarian nutrition for the entire family and
has been instrumental in training The Farm midwives to emphasize a high-protein,
high-calorie, high-sodium diet in pregnancy and lactation. Ina May Gaskin, a
founder of The Farm and a leader in midwifery education and practice in the
United States, has incorporated this perspective into the training of midwives
internationally. Dr. Brewer was influenced by The Farm's experience to consider
a soy-based diet a reasonable alternative for those who, for whatever reason,
choose to exclude animal products in their diets.
THE BREWER VEGETARIAN PREGNANCY DIET #2 (Vegan)
VEGAN GROUP 1
Fortified Soy Milk
Daily Exchanges: 4
Each exchange provides approximately 9 grams of protein; however, soy milk as it
comes from the beans may not be substituted cup for cup for animal milks. It
contains only 20 percent of the calcium, 7 percent of the sodium, 75 percent of
the fats, and half the calories, and it's significantly undersupplies the
essential amino acids isoleucine, leucine, valine, methionine. It is possible to
compensate for these deficiencies by choosing wisely from other food groups and
eating those foods at the same time as you drink unfortified soy milk. However,
in the interest of making room for all the rest of the food on this diet, you
may be better off choosing a commercially prepared, fortified soy milk and using
your other food exchanges to satisfy your other nutritional requirements. Should
you choose to prepare your own soy milk, a recipe at the end of this section
contains the correct forms of supplementation to make soy milk that is
nutritionally equivalent to whole cow's milk.
VEGAN GROUP 1 FOODS PORTION SIZE FOR ONE EXCHANGE
Soy milk, fortified (see recipe, or commercially prepared) and flavored as you
prefer 1 cup
VEGAN GROUP 2
Calcium Replacement
Daily Exchanges: 2 per unfortified soy choice from Group 1 or Group 4
If you use only unfortified soy milk or other unfortified soy products, such as
tofu, tempeh, okra, miso, yuba, soy nuts, or soy flour, your diet will need
calcium supplementation. Each exchange from this group provides approximately
100 milligrams of calcium. If you are expecting more than one baby, you may also
use this list to increase your calcium intake from strictly non-animal sources.
VEGAN GROUP 2 FOODS PORTION SIZE FOR ONE EXCHANGE
Almonds 2 oz. or 36 nuts
Bok choy, cooked 1/3 cup
Brazil nuts 2 oz. or 12 nuts
Bread crumbs, wheat 3 1/2 oz.
Brewer's yeast 5 Tablespoons
Broccoli, cooked 1 cup
Buckwheat flour 3/4 cup
Carob powder 1/4 cup
Collard greens, cooked 1/3 cup
Dandelion greens, cooked 3/4 cup
Dulse (seaweed) 1 oz.
Eggs, whole 4
Fennel 1 large stalk
Filberts 2 oz. or 1/2 cup chopped
Kale, cooked 1/2 cup
Kelp (seaweed) 1/2 oz.
Molasses, blackstrap 2 Teaspoons
Muffins, wheat or corn 2
Mustard greens, cooked 1/2 cup
Okra, cooked 3/4 cup
Olives, black 4 oz.
Pancakes, wheat 4 (5" diameter)
Peanuts, roasted 5 oz.
Pistachios 3 1/2 oz. or 2/3 cup
Sesame seed meal 2 Tablespoons
Soybeans, cooked 1 cup
Soybeans, fermented (tempeh) 2 large patties
Soybean curd (tofu) 3 1/2 oz.
Soy flour, full fat 2 oz.
Soy flour, defatted 1 oz.
Soy protein, textured 3 1/2 oz.
Sunflower seeds 3 1/2 oz. or 2/3 cup
Tortillas, made with lime 2
Waffles, wheat 3
Walnuts, English 2 oz. or 1/4 cup
Wheat germ 4 1/2 oz.
Note: Other foods, such as spinach, contain a considerable amount of calcium,
but because of other factors present in those foods, such as oxalic acid, the
calcium is unavailable to the body.
VEGAN GROUP 3
Eggs
Daily Exchanges: OMIT on this plan
(See: Groups 4, 9, and 14 -- Protein, Vitamin A, and Supplements to make up
nutrients provided by eggs.)
VEGAN GROUP 4
Protein Combinations
Daily Exchanges: 8
Each individual exchange on this list provides 7 grams of protein. Each
individual exchange by itself, however, has an incomplete amino acid pattern
because all these choices are of plant origin. To complete the amino acid
patterns, and obtain protein of the same quality as that found in eggs or milk,
here are a baker's dozen vegan combinations. (Values for exchanges were computed
from tables in Amino Acid Content of Foods, U.S. Department of Agriculture Home
Economics Research Report, No. 4, Washington, D.C., 1966.) When you combine
these foods in the ratios indicated, the resulting protein is complete.
VEGAN GROUP 4: Protein Combination 1 (Soy PLUS)
To fill in the gaps in the amino acid pattern, combine soy foods with foods
containing leucine, isoleucine, methionine, and valine. You may combine any of
the soy exchanges (left) with any of the complementary foods (right) to obtain
the desired result. One combination equals one exchange for Vegan Group 4,
Protein Sources.
SOY EXCHANGES COMPLEMENTARY FOODS TO BE USED WITH SOY EXCHANGES
Soy milk, unfortified -- 1 cup
Soybeans, cooked -- 1/4 cup
Soybeans, fermented (tempeh) -- 1cake
Soy bean curd (tofu) -- 3 1/2 oz., 3" x 3" x 1/2"
Soy nuts -- 1/3 cup, 1 oz.
Okra -- 7 oz.
Miso -- 4 Tablespoons
Yuba, dried -- 1/2 oz.
Yogurt (from soy milk) -- 1 cup
Almonds -- 1 oz.
Brazil nuts -- 3 oz.
Cashews -- 3 oz.
Filberts -- 1 oz.
Walnuts -- 1 oz.
Pumpkin seeds -- 2 oz.
Sunflower seeds -- 2 oz.
Sesame seeds -- 2 oz.
Cowpeas , (Black-eyed peas) -- 3 1/2 oz., dry measure, or 1/2 cup
Mushrooms, cleaned -- 3 1/2 oz.
Millet -- 3 1/2 oz., dry measure
Whole wheat flour -- 1 cup
Gluten flour -- 3 1/2 oz.
Wheat germ -- 3 1/2 oz.
Brewer's yeast -- 1/2 oz.
VEGAN GROUP 4: Protein Combination 2 (Fortified Soy Milk PLUS)
To any of the following plant sources of protein, add 1/2 cup fortified soy milk
at the same meal or snack. The extra 1/2 cup of fortified soy milk contributes
the extra amino acids needed to fill out the amino acid pattern in order to be
complete proteins. One combination equals 1 1/2 Group 4 (Protein) exchanges.
VEGAN GROUP 4 FOODS PORTION SIZE FOR ONE EXCHANGE
Legumes, cooked:
Black beans 1/2 cup
Chickpeas (garbanzos) 1/2 cup
Common beans (red, white, pinto) 1/2 cup
Cowpeas (Black-eyed peas) 1/2 cup
Fava beans (broad beans) 1/2 cup
Kidney beans (red, white) 1/2 cup
lima beans, mature 1/2 cup
Split peas 1/2 cup
Mung beans 1/2 cup
Turtle beans 1/2 cup
Lentils 1/3 cup
Soy products
Soybeans, fermented (tempeh) 1 cake
Soybean curd (tofu) 3 1/2 oz., 3" x 3" x 1/2"
Soy nuts 1/3 cup, 1 oz.
Okra 7 oz.
Miso 4 Tablespoons
Yuba, dried 1/2 oz.
Yogurt from soy milk 1 cup
Grains
Barley 1/3 cup, dry measure
Bread, whole wheat, oatmeal,
mixed grain, or rye 3 slices
Buckwheat flour, dark 2/3 cup
Bulgur 1/3 cup, dry measure
Cous-cous 1/3 cup, dry measure
Cornmeal 3/4 cup
Gluten flour 1/4 cup
Millet 1/3 cup, dry measure
Macaroni or spaghetti,
durum wheat, cooked 1 1/4 cup
Macaroni or spaghetti,
high- protein, cooked 2/3 cup
Oatmeal 2/3 cup, dry measure
rice, all varieties 1/2 cup, dry measure
Rye flour 1/2 cup
Triticale flour 1/2 cup
Wheat bran 3/4 cup
Wheat germ 1/4 cup
Whole wheat flour 1/2 cup
Nuts and seeds, without shells
Almonds 2 oz.
Brazil nuts 2 oz
Cashews 1 1/2 oz.
Chestnuts, before cooking 4 oz.
Filberts 4 oz.
Hickory nuts 2 oz.
Peanuts, roasted 1/4 cup
Peanut butter 2 Tablespoons
Pecans 3 oz.
Pignolias 2 Tablespoons
Pistachios 1 1/2 oz.
Pumpkin seeds 1 oz.
Sesame seeds 1/4 cup
Sunflower seeds 3 Tablespoons
Walnuts, Black 1 oz.
Walnuts, English 2 oz.
Vegetables
Artichoke, cleaned 7 oz.
Asparagus, cleaned or frozen 7 oz.
Brussels sprouts, fresh or frozen 5 oz.
Broccoli, fresh or frozen 2 cups
Cauliflower, fresh or frozen 7 oz.
Collard greens, cooked 6 oz.
Corn, fresh or frozen 2 ears
Kale, cooked 6 oz.
Lima beans, baby, fresh or frozen 7 oz.
Mung bean sprouts 6 oz.
Mushrooms cleaned 7 oz.
Mustard greens, cooked 7 oz.
Peas, green fresh or frozen 4 oz.
Potato, whole 2 large
Spinach, cleaned fresh or frozen 7 oz.
Soy bean sprouts 4 oz.
Turnip greens, cooked 7 oz.
Yams, whole 2
VEGAN GROUP 4: Protein Combinations 3-12 (Mixed Plant Proteins)
To mix plant proteins in the correct ratios to achieve complete proteins, look
up the amount of the food you desire in the portion exchange lists, then mix it
at the same meal or snack with the indicated amount of the complementary food.
One combination equals 2 exchanges for Group 4, Protein Combinations.
RATIOS FOR PORTION SIZE EQUAL TO TWO PROTEIN EXCHANGES
Vegan Protein Combination 3 Legumes combined with grains 1/2 to 3
Vegan Protein Combination 4 Legumes combined with nuts/seeds 1 to 1
Vegan Protein Combination 5 Legumes combined with Brewer's yeast 1 to 1/2 oz.
Vegan Protein Combination 6 Grains combined with sesame meal 1 to 3 1/2 oz.
Vegan Protein Combination 7 Grains and nuts 1 to 3
Vegan Protein Combination 8 Potato combined with nuts 1 to 2 (1 potato exchange
is 2 large potatoes)
Vegan Protein Combination 9 Spinach combined with sesame meal 1 to 3 1/2 oz.
Vegan Protein Combination 10 Peas combined with nuts 1 1/2 to 2
Vegan Protein Combination 11 Peas combined with grains 1 1/2 to 1
Vegan Protein Combination 12 Rice combined with vegetables 1 to 1
Vegan Protein Combination 13 Rice combined with beans 1 to 1
Note: You may not count protein exchanges anywhere else on the vegan diet list.
The protein exchanges are the nutritional foundation for a healthful pregnancy.
Be sure to eat all the exchanges on the vegan diet list every day and do not
"double count" any exchange you consume, or you will fall below the necessary
amount of calories for pregnancy. Falling behind in calories means that some of
your protein intake will be used for energy, thus reducing the amount of protein
available for the growth of your baby and for expansion of your blood volume
during pregnancy. DO NOT DOUBLE COUNT!
VEGAN GROUP 5
Dark Green Vegetables
Daily Exchanges: 2
These vegetables are rich in vitamins and minerals such as A and the B complex,
which is necessary to aid your body in making use of the protein provided by
other foods All of the food items on this diet are needed to assist the others
in making their full contribution to your nutritional well-being.This group also
contains food fiber to promote normal digestion and bowel movements --
significant during pregnancy when constipation can sometimes be a problem.
VEGAN GROUP 5 FOODS PORTION SIZE FOR ONE EXCHANGE
Broccoli, cooked 1 cup
Brussels sprouts, cooked 1 cup
Spinach, cleaned, raw 2/3 cup
Greens -- collards, turnip, beet, mustard, dandelion, kale - cooked 2/3 cup
Lettuce, raw (Romaine is best) 1/2 cup
Endive, raw 1/2 cup
Watercress, raw 1/2 cup
Bok choy, raw 1 cup
Swiss chard, raw 1 cup
Sprouts, bean or alfalfa, raw 1/2 cup
Asparagus, cooked 1/2 cup
VEGAN GROUP 6
Whole Grains, Starchy Vegetables, and Fruits
Daily Exchanges: 5
These foods are prime sources of the carbohydrates you need to fuel your body.
On a vegan diet you may also obtain some of your protein from these sources as
noted under Group 4 - Protein Combinations. However, you may not count any of
your Group 4 choices under this group as well. If you do, you short-change
yourself on calories, and your body then burns some of your protein exchanges
for energy. This robs you and your baby of the building blocks essential for
tissue growth and repair. It is the indirect route to protein deficit and a
compromised pregnancy outcome. The complex carbohydrates from whole grains and
starch fruits and vegetables take longer to digest and help keep your blood
sugar stabilized better than the simple sugars found in candy, honey, jams, soft
drinks, bakery goods, and in the sugar bowl. These complex carbohydrates are
also important sources of B vitamins which assist in protein metabolism.
VEGAN GROUP 6 FOODS PORTION SIZE FOR ONE EXCHANGE
Bread, whole wheat or rye 1 slice
Bagel 1/2
English muffin 1/2
Dinner roll or biscuit 1
Frankfurter or hamburger bun 1/2
Corn tortilla, 6" diameter 1
Corn bread, 2" x 2" x 1" 1 piece
Corn or bran muffin 1
Pancake, 5" diameter 1
Waffle, 5" diameter 1
Crackers:
Buttery snack type 5
Graham, full oblong 1
Matzo, 6" x 4" 1/2
Saltines 6
Rice cakes, puffed type 2
Cereals:
Shredded wheat 1 biscuit or 2/3 cup mini wheats
Bran flakes 1/2 cup
Granola 1/2 cup
Unsweetened, boxed 3/4 cup
Puffed type 1 cup
Cooked (oatmeal, wheat, etc.) 1/2 cup
Wheat germ 1/4 cup
Grits, cooked 1/2 cup
Popcorn, popped 3 cups
Pasta, cooked 1/2 cup
Rice, cooked 1/2 cup
Flour (as an ingredient or thickening agent in sauces) 2 1/2 Tablespoon
Corn kernels 1/2 cup
Corn on the cob 1 ear
Lima beans, baby 1/2 cup
Parsnips 2/3 cup
Peas, green 1/2 cup
Potato, white 1 small
Potato, mashed (with soy milk and margarine
or sesame butter) 1/2 cup
Potato chips 15
Vegetables and legumes
Baked beans, canned (no pork) 1/4 cup
Cooked legumes (beans, peas, lentils) 1/2 cup
Beets, cooked 1 cup
Carrots, cooked 1 cup
Carrots, raw 2
Cucumber 1 large
Onion, 2 1/2" diameter, raw 1
Onion, cooked 3/4 cup
Pumpkin, cooked 1/2 cup
Sauerkraut, prepared 1 cup
Winter squash, cooked 1/3 cup
Summer squash, cooked 1 1/2 cup
Sweet potato 1/2
Tomato, raw 1 1/2
Turnips, cooked 1 1/4
Fruits
Apple 1/2
Apple juice 1/3 cup
Applesauce 1/4 cup
Apricots, fresh 3
Apricot nectar 1/3 cup
Avocado 1 cup pieces
Banana 1/2
Blackberries 1/2 cup
Blueberries 1/2 cup
Cantaloupe 1/2
Cherries 1/2 cup
Cranberry juice 1/2 cup
Cranberry sauce 2 Tablespoons
Dates 2
Figs, fresh or dried 2
Grapefruit 1/2
Grapefruit juice 1/2 cup
Grapes, purple 1 cup
Grapes, green or white 1/2 cup
Lemonade, from concentrate 1/3 cup
Orange 1/2
Orange juice 1/2 cup
Papaya 1/2 cup pieces
Peach 1
Pear 1/2
Persimmon 1/2
Pineapple 1/2 cup pieces
Pineapple juice 1/3 cup
Plum 2
Prunes, cooked 3
Prune juice 1/4 cup
Raisins 2 Tablespoons
Raspberries 1/2 cup
Strawberries 1 cup
Tangerine 1
Cornstarch 1 Tablespoon
Tapioca, dry 1 Tablespoon
Chocolate (baking) 1 oz.
VEGAN GROUP 7
Vitamin C Foods
Daily Exchanges: 4
Vitamin C is important for the body's manufacture of collagen, the connective
substance that holds tissues together. Without adequate C, your uterus is less
strong and may not perform well in labor. Vitamin C also plays a crucial role in
the body's defense system against infection. As a vegetarian you need more C
than other pregnant women because the high fiber content of your diet tends to
impair iron absorption. Vitamin C assists in iron absorption. Try to eat the
Vitamin C exchanges along with your soy exchanges since the soy products are
your major sources of iron.
VEGAN GROUP 7 FOODS PORTION SIZE FOR ONE EXCHANGE
Cabbage, raw 1 cup
Cauliflower, cooked 1 cup
Cantaloupe 1/2 medium
Grapefruit, preferably pink 1/2
Grapefruit juice 2/3 cup
Lemon 1
Lime 1
Orange 1
Orange juice 1/2 cup
Papaya 1/2 cup pieces
Pepper, green or red, raw 1
Potato with skin, cooked 2 small
Strawberries, fresh 1/2 cup
Tangerines 2
Tomato 1 large
Tomato juice 1 cup
Tomato purée 2/3 cup
VEGAN GROUP 8
Fats and Oils
Daily Exchanges: 9
Each exchange provides 8 grams of fats. These are needed in your diet to help
your body absorb the fat-soluble vitamins, A, D, E, and K Fats and oils also
contribute to fine-textured skin that functions well. Fats and oils are also a
concentrated source of calories, which you need in greatly increased amounts
during pregnancy and which are easy to miss in the vegan diet since plant foods
are low in calories for their volume. The six extra Vegan Group 8 exchanges in
the Brewer vegan pregnancy diet make up for the 60 grams of fats provided by
milk, eggs and meat in the Brewer basic pregnancy diet that are not completely
replaced by your fortified soy milk exchanges. Margarine appears on this list
and nowhere else in this book because you are likely to want something to spread
on bread or muffins or use in vegetable dishes and for baking. Select the
softest margarine you can find (probably packaged in tubs rather than in
sticks). It's the least hydrogenated. Of all the margarines, Becel® is the most
recognizable by your body as food.
VEGAN GROUP 8 FOODS PORTION SIZE FOR ONE EXCHANGE
Avocado 1/4
Coconut, grated 3 Tablespoons
Olives 10
French fries 10
Potato chips 10
Soy mayonnaise 1 Tablespoon
Salad dressings 2 Tablespoons
Vegetable oil, soy, olive, canola, safflower, sunflower, peanut, etc. 1
Tablespoon
Vegetable oil margarine 1 Tablespoon
Almonds, whole 10
Brazil nuts, whole 5
Cashew nuts 10
Peanuts, chopped 2 Tablespoons
Peanut butter 2 Tablespoons
Pecans, chopped 2 Tablespoons
Walnuts, chopped 2 Tablespoons
Chocolate (baking), bitter 1/2 oz.
Chocolate (baking), sweet 1 oz.
VEGAN GROUP 9
Vitamin A Foods
Daily Exchanges: 2 1/2
Each exchange is approximately 7,000 units. Vitamin A is important in preventing
infection. During pregnancy, when the pressure of the growing uterus on the
bladder is constant, extra vitamin A helps protect you against bladder and
kidney infections. During breastfeeding, it helps keep you free from breast
infections. Because the four glasses of milk and two eggs on the Brewer Basic
Plan provide 2,600 units of vitamin A and your soy milk exchanges total only 360
units, you need an extra 1/2 Vitamin A exchange to make up the difference. Your
other extra Vitamin A exchange, compared with the amounts in the Brewer Basic
Plan, substitutes for the Vitamin A in the liver you are not eating.
VEGAN GROUP 9 FOODS PORTION SIZE FOR ONE EXCHANGE
Apricots, fresh 7
Apricots, dried, halves 1/2 cup
Cantaloupe, 5" diameter 1/2
Carrots, cooked 1/2 cup
Carrots, raw 1
Mango 1
Nectarines, whole 3
Papaya, fresh 1 1/2
Peaches, dried, halves 1 cup
Pumpkin, canned 1/2 cup
Persimmon, whole 2
Sweet potato or yam 1
Watermelon 3 slices
Winter squash, cooked 3/4 cup
VEGAN GROUP 10 -- OMIT
Liver
Daily Exchanges: Omit on this plan
(See: Groups 9 and 14, Vitamin A Foods, and Required Supplements to make up for
the nutrients otherwise provided by the liver exchange.)
VEGAN GROUP 11
Salt and Other Sodium Sources
Daily Exchanges: unlimited
Salt or season your food to taste. Cutting back on salt can cause a fall in the
amount of blood circulating through your placenta, thus reducing the supply of
nutrients passing to your baby. Too little salt in the diet leads to leg cramps
as well, since all the muscles of your body require sodium for efficient
functioning. To acclimate your taste buds gradually to salt, if you have been
using little or no salt out of health concerns, add a little at a time to your
food, or use more of kelp powder or soy sauce for seasoning. It is essential
that you have enough sodium to support the expansion of your blood volume
throughout your pregnancy.
VEGAN GROUP 11 FOODS PORTION SIZE FOR ONE EXCHANGE
Table salt, iodized as desired, to taste
Sea salt as desired, to taste
Kelp powder as desired, to taste
Soy sauce as desired, to taste
Miso as desired, to taste
VEGAN GROUP 12
Water
Daily Exchanges: a minimum of eight 8-ounce glasses of beverages per day to
unlimited
Drink to quench thirst, but do not force fluids. Fruits, vegetables, and juices
all contain a goodly proportion of water plus additional nutrients. Forcing
water may fill you up without giving you much nutrition - a hazard in late
pregnancy, when you have to make every bite count and you have less and less
space in which to put the food. Diet beverages, coffee, teas, and imitation
fruit drinks should be avoided for the same reason. If you are thirsty drink
water or something nutritious (real juice or a milk beverage) or an occasional
tea. Note: If your drinking water is from a well, you may wish to have it tested
by your health department before drinking it during pregnancy to make sure it
does not contain contaminants such as MTBE,
PCBs, and/ or organisms such as giardia that can cause chronic intestinal
upsets. Reports from the EPA published in 1999 and 2000 on water quality in the
United States indicate that more than a third of all wells in the U.S. (some of
them supplies for municipal water systems) contain higher than permissible
amounts of these contaminants. Based on the results of your testing, you may
wish to filter and/ or treat your drinking water.
VEGAN GROUP 12 FOODS PORTION SIZE FOR ONE EXCHANGE
Mineral water, spring water, sparkling water,
carbonated water, bottled water, flavored water,
municipal water (tested), well water (tested)
8 oz.
VEGAN GROUP 13
Snacks and Additional Menu Choices
Daily Exchanges: unlimited
If you are still hungry after eating everything on the above lists first, you
may eat more exchanges from Groups 1-12, or as much as you desire of other fresh
fruits and vegetables, nuts and seeds, dried fruits or home-prepared baked goods
and desserts such as custard, pudding, fruit tarts, fruit whips, milkshakes, or
novelty breads. (See: The Farm Vegetarian Cookbook (Summertown, TN: 1977), and
William Shurtleff and Akiko Aoyagi's excellent series, The Book of Tofu, The
Book of Miso, and The Book of Tempeh (New York: Ballantine Books, 1979) for some
recipe ideas and a wealth of detailed information about the soy based diet. Eat
good foods to appetite.
VEGAN GROUP 14
Required Supplements
Daily Exchanges: 5
These supplements are required on the vegan diet to increase your iron intake,
your vitamin E and linoleic acid, and to take care of your vitamin B12
requirement, one nutrient that is not well-supplied by plant foods. Include the
daily vitamin-mineral tablet as added insurance against any nutritional
deficits.
VEGAN GROUP 14 FOODS PORTION SIZE FOR ONE EXCHANGE
Brewer's yeast (1.4 mg. iron) 1 Tablespoon
Blackstrap molasses (3.2 mg. Iron) 1 Tablespoon
Wheat germ (0.5 mg. Iron) 1 Tablespoon
Prune juice (10.5 mg. Iron) 1 cup
Sunflower, safflower, soy, or wheat germ oil 1 Tablespoon
Supplement -- MULTI-VITAMIN/MINERAL TABLET
Multiple vitamin-mineral supplement (such as Formula 74A
manufactured by Plus®) 1 per day, with a meal
THE BREWER VEGETARIAN PREGNANCY DIET #2 (VEGAN) AT A GLANCE
Individuals who use no animal products whatever (vegans) should have, every day,
at least:
Group 1 (fortified soy milk) - 4 choices
Group 2 (calcium replacements) - 2 per unfortified soy choice
Group 3 (eggs) - Omit on this plan (see Groups 4, 9, and 14)
Group 4 (protein sources) - 8 choices
Group 5 (dark green vegetables) - 2 choices
Group 6 (whole grains, starchy vegetables, and high carbohydrate fruits) - 5
choices
Group 7 (vitamin C sources) - 4 choices
Group 8 (fats and oils) - 9 choices
Group 9 (vitamin A sources) - 4 choices
Group 10 (liver) - OMIT on this plan (see Group 14)
Group 11 (salt and sodium sources) - unlimited, to taste
Group 12 (water) - unlimited, to thirst
Group 13 (snacks) - unlimited, to appetite
Group 14 (supplements) - 6 choices
A look at a sample Brewer Pregnancy Vegan Menu should lay to rest the idea that
this type of diet is limited to beans and rice. Once you develop expertise in
handling soy products in recipes that call for dairy items, there are few
dishes, short of soufflés, that can't be adapted to vegan preferences. But the
most interesting part of this diet for the cooking enthusiast is the wealth of
new combinations that come to mind when your frame of reference changes from
meat-potato-vegetables to legumes-grains-nuts-seeds! Plus, what renewed
enthusiasm for fruits and vegetables, too. Even if you don't intend to remain a
strict vegan or you are not any kind of vegetarian, there are many days when one
of these combinations might make something special out of an ordinary dinner or
lunch.
SAMPLE MENU PLAN: BREWER VEGETARIAN PREGNANCY DIET #2 (VEGAN)
FOOD GROUP EXCHANGES SATISFIED
BREAKFAST
3 whole wheat carob or chocolate pancakes 2, 4 1, 1
1 cup soy yogurt filling 4 1
1 oz. almonds, chopped 4 complements soy
6 Tablespoons coconut, grated 8 2
1 teaspoon vanilla extract -- --
2 oz. filberts, chopped 2 1
1 Tablespoon honey -- --
Fresh fruit cup
1 tangerine 7 1/3
1/2 cup orange juice 7 1
Cantaloupe 9 1/2
4 apricots 9 1/2
2 Tablespoons raisins 6 1
Vitamin-mineral pill 14 1
MIDMORNING SNACK
Strawberry soy shake
1 cup fresh strawberries 7 2
1 cup fortified soy milk 1 1
1/2 banana 6 1
1 Tablespoon honey -- --
1 Graham cracker 6 1
LUNCH
1 cup steamed broccoli 2 1
Green salad
1/2 cup Romaine lettuce 5 1
1/2 cup alfalfa sprouts 5 1
3 Tablespoons sunflower seeds 4 1, complements beans
1 Tablespoon safflower oil 8, 14 1, 1
Vinegar -- --
Salt 11 1
Pepper -- --
1 cup baked beans in homemade sauce 4 2
2/3 cup tomato purée 9 1
1/2 onion, chopped 6 1/2
1 Tablespoon oil 8 1
1 Tablespoon molasses 14 1
1/2 oz. Brewer's yeast 4, 14 1, complements beans, 1
1 Tablespoon wheat germ 14 1
1/2 teaspoon dry mustard -- --
Cumin or Nutmeg, dash -- --
Vinegar, dash -- --
1 slice Boston brown bread 6 1
1 Tablespoon margarine 8 1
1 cup fortified soy milk 1 1
MIDAFTERNOON SNACK
1 carrot, raw 9 1
1 cup lentil soup (1/3 cup lentils) 4 1
1/3 cup salted soy nuts 4, 11 1, complements lentils, 1
1 cup fortified soy milk 1 1
DINNER
2/3 cup steamed bok choy 2 2
1 cup rice 4 1
Stir-fried vegetables
2/3 cup green pepper 7 2/3
4 oz. mushrooms 4 1/4
2/3 carrot 9 2/3
1/2 onion 6 1/2
1 Tablespoon vegetable oil 8 1
Soy sauce, to taste 11 1
French fried tofu, 6 oz.,
with sweet and sour sauce 4 1 1/2, complements rice
2/3 cup succotash
(limas and corn) 4 1
1 Tablespoon margarine 8 1
1 1/2 cups potato gnocchi (dumplings) 4 1
2 Tablespoons pignolias or
pistachios (topping) 4 1, complements potatoes
1 slice watermelon 9 1/3
DESSERT (before bed snack)
1/8 apple pie 6, 8 2, 1
1 cup fortified soy milk 1, 1
MIDDLE-OF-THE-NIGHT SNACK
1 cup prune juice 14 1
1 bran or corn or oatmeal muffin 6 1
1 Tablespoon margarine 8 1
BREWER VEGAN PREGNANCY DIET EXCHANGE TOTALS BY GROUPS
GROUP
MINIMUM
EXCHANGES
EXCHANGES
PROVIDED BY
PER DAY
SAMPLE MENU
1
4
4 (1 soy)
2
2 (per unfortified soy choice)
5
3
Omit
0
4
8
13 3/4
5
2
2
6
5
8
7
4
4
8
9
9
9
4
4
10
Omit
0
11
unlimited
3
12
unlimited
1 1/2
13
unlimited
0
14
6
6
NOTE: Because this diet is so reliant on fortified soy milk, check the label of
commercially prepared soy milk to make sure it provides the nutrients mentioned
in the following recipe:
RECIPE: BREWER VEGETARIAN PREGNANCY DIET FORTIFIED SOY MILK
1 cup whole soy beans (less than a year old)
3 cups very cold water
8 1/4 cups boiling water
2 Tablespoon safflower oil (provides linoleic acid, adds calories)
1 Tablespoon calcium lactate* (a dissolvable calcium source)
25-mcg. tablet Vitamin B12, crushed fine (completes amino acid pattern and aids
in iron absorption)
4 Tablespoons clover honey -- optional (sweetens, adds calories)
Flavorings, as desired -- optional (adds variety)
The following method of making soy milk has been devised by Cornell University
nutritionists to avoid a bitter taste (Source: Cornell University Cooperative
Extension Service, Cornell University, Ithaca, NY):
Sort soy beans carefully, discarding any broken ones. place them in a colander
and run cold water over them for 4-5 minutes, turning constantly, to wash
thoroughly. Transfer beans to glass container and add very cold water (to
prevent fermentation while soaking). Soak 10-12 hours in the refrigerator. Beans
should be at least double in bulk. Rinse beans again under cold water in
colander. Drain well. Divide beans into three equal portions and place each
portion on a paper towel until you are ready to grind. Line colander with muslin
or open-weave linen cloth (too tight a weave will not allow proper drainage of
the beans). Place above a large saucepan to catch the milk as it drains. Bring
10 cups of water to a full rolling boil (some water will be lost to
evaporation). Boiling water deactivates the enzyme that makes soy bitter. Place
2 cups of boiling water into blender and run it for 1 minute to heat blender.
The blender container and its contents must be kept extremely hot (180°F.),
otherwise your soy milk will be bitter. Do not attempt this if your blender
container top is not designed to handle boiling water (preheat glass tops to
reduce chances of cracking). Stainless steel equipment works best. Most plastics
will melt. Discard heating water. Transfer first portion of beans to blender and
add 2 cups boiling water. Blend on medium setting for 1 minute, then on high for
1 minute. Pour pureéd beans into lined colander. Repeat until all beans are
pureéd. Use one cup boiling water to clean last pureéd beans from blender
container and add to colander. Tie cloth closed, or twist tightly to close, then
press down hard with a glass jar, a potato masher, or another pan to squeeze as
much soy milk as possible from the pureéd beans. Repeat the pressing until beans
yield no more milk. Heat soy milk for 30 minutes in a double boiler, stirring
often to prevent scorching. Cover and chill 15-20 minutes in refrigerator
freezer compartment . The quick chill contributes to a more conventional dairy
taste.
To the entire batch of milk, add safflower oil, calcium lactate, B12, salt,
lecithin, methionine/C tablet, and honey (if desired). The honey adds to the
flavor of the milk for drinking purposes. If you plan to use the soy milk as
part of a soup or sauce, you may prefer to leave out the honey. Return the milk
to the blender in two or three portions and blend for a minute each time. The
milk should be smooth and evenly-textured. Yield: 6 cups. Store in glass jars in
refrigerator. Soy milk will be good for three days after you make it if you keep
it in the refrigerator. It can also be frozen, so it can be turned into what
people at The Farm call "Ice Bean" (see their cookbook for other delicious
twists on old dairy favorites).
Soy milk may also be used in any recipe that calls for cow's or goat's milk.
Extra rich soy milk (made by using half the amount of water for the same amount
of soybeans), after cooling, can be substituted for cream.