Table of Contents
Part 1 The Basics 5
Chapter 1 Vegan Diets: The Basics 7
Chapter 2 Getting Ready for Your Vegan Pregnancy 16
Part 2 What to Eat for a Healthy Pregnancy 29
Chapter 3 The Need for Protein 30
Chapter 4 The importance of Iron and Zinc 40
Chapter 5 Calcium and Vitamin D for Healthy Bones 51
Chapter 6 Vitamin B, Folic Acid, DHA, and Iodine 61
Chapter 7 Vitamins and Supplements 69
Part 3 Vegan Lifestyle 77
Chapter 8 Putting it All Together 78
Chapter 9 Vegan Shopping and ingredients 88
Chapter 10 Eating and Drinking Safely 101
Chapter 11 Living Vegan While Pregnant 108
Part 4 Trimester by Trimester 119
Chapter 12 The First Trimester 120
Chapter 13 The Second Trimester 132
Chapter 14 The Third Trimester 149
Chapter 15 Labor and Delivery 162
Part 5 Recipes 175
Chapter 16 Vegan Breakfasts 176
Chapter 17 Entrees 181
Chapter 18 Sides: Grains 194
Chapter 19 Sides: Salads and Vegetables 200
Chapter 20 Soups and Stews 206
Chapter 21 Snacks and Desserts 213
Appendix A Additional Resources 222
Appendix B Birth Plan Checklist 230
Index 234
