The Vegan Diet
This is the vegan diet plan from The Brewer Pregnancy
Hotline.
About this Program:
This program is designed for you if you are
expecting one baby and you have no significant additional protein/calorie
requirements, based on your responses to the Brewer Pregnancy Nutrition
Profile.
* Excerpted from The Brewer Pregnancy Hotline Chapter 2, Part 3 by Gail Sforza Krebs and Dr. Tom Brewer
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.
| Group | Type of Foods |
|---|---|
| 1 | fortified soy milk |
| 2 | calcium replacements |
| 3 | eggs |
| 4 | protein combinations |
| 5 | dark green vegetables |
| 6 | whole grains, starches, carbohydrates |
| 7 | vitamin C foods |
| 8 | fats and oils |
| 9 | vitamin A foods |
| 10 | liver - OMIT |
| 11 | salt and other sodium sources |
| 12 | water |
| 13 | snacks |
| 14 | supplements |
The Vegan Plan At a Glance
| Group 1 | (fortified soy milk) - 4 choices |
| Group 2 | (calcium replacements) - as needed (2 per 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 foods) - 4 choices |
| Group 8 | (fats and oils) - 9 choices |
| Group 9 | (vitamin A foods) - 4 choices |
| Group 10 | (liver) - OMIT on this plan (see group 14) |
| Group 11 | (salt and other 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.
Group 1
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.
Daily Exchanges: 4
Foods Portion Size for One Exchange:
| Soy milk, fortified and flavored as you prefer 1 cup |
Group 2
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.
Daily Exchanges: 2 per unfortified soy choice from Group 1 or Group 4
Foods Portion Size for One Exchange:
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Group 3
Eggs
OMIT on this plan
See: Groups 4, 9, and 14 -- Protein, Vitamin A, and Supplements to make up nutrients provided by eggs.
Group 4
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. 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.
Daily Exchanges: 8
Foods Portion Size for One Exchange:
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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.
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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 Protien Exchanges
| Legumes combined with grains 1/2 to 3 |
| Legumes combined with nuts/seeds 1 to 1 |
| Legumes combined with Brewer's yeast 1 to 1/2 oz. |
| Grains combined with sesame meal 1 to 3 1/2 oz. |
| Grains and nuts 1 to 3 |
| Potato combined with nuts 1 to 2 (1 potato exchange is 2 large potatoes) |
| Spinach combined with sesame meal 1 to 3 1/2 oz. |
| Peas combined with nuts 1 1/2 to 2 |
| Peas combined with grains 1 1/2 to 1 |
| Rice combined with vegetables 1 to 1 |
| 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!
Group 5
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.
Daily Exchanges: 2
Foods Portion Size for One Exchange:
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Group 6
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.
Daily Exchanges: 5
Foods Portion Size for One Exchange:
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Group 7
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.
Daily Exchanges: 4
Foods Portion Size for One Exchange:
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Group 8
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.
Daily Exchanges: 9
Foods Portion Size For One Exchange:
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Group 9
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.
Daily Exchanges: 2 1/2
Foods Portion Size For One Exchange:
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Group 10
Liver
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.
Group 11
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.
Daily Exchanges: unlimited
Foods Portion Size For One Exchange:
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Group 12
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.
Daily Exchanges: a minimum of eight 8-ounce glasses of beverages per day
to unlimited
Foods Portion Size For One Exchange:
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Group 13
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.
Group 14
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.
Daily Exchanges: 5
Foods Portion Size For One Exchange:
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