Vegan Nutrition with Dina Aronson, M.S. R.D.

Dina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of VeganRD.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina was the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002.

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I just found out I am pregnant and have recently transitioned to a vegan diet. I am worried about protein intake because I have developed an allergy to soy as an adult. What other sources aside from beans will allow me to get an adequate amount of protein for this pregnancy? Thanks! -- Peggy

Dear Peggy,

While soy products are a tasty and easy way for a pregnant vegan to meet her protein needs, it is possible to meet her needs without soy. In my book Food Allergy Survival Guide, you will find soy-free vegan meal plans that provide adequate amounts of protein for pregnancy.

Keep in mind that your protein needs are not vastly higher during pregnancy. You need about 10-20 more grams per day above non-pregnant needs, for a total of about 60-66 grams, depending on your size and exercise level. Since you're not eating soy, I recommend striving for the upper level, as protein from soy is easier to digest than that from beans, for example.

Three servings of high-protein plant foods are recommended, along with plenty of servings from foods moderate in protein. High-protein plant foods include beans/lentils/peas (a serving is 1 cup), nuts (a serving is 1/4 cup or 3 tablespoons nut butter) and seeds (a serving is 1/4 cup). Foods moderate in protein include whole grains and many vegetables.

Many people are surprised to learn that grains and vegetables have protein. A cup of brown rice, for example, has 9 grams. Quinoa tops the grain charts at 12 grams per cup. A cup of cooked spinach has 8 grams of protein, and a medium baked potato has 3 grams.

If you're having trouble meeting your protein needs, you may wish to try a rice protein supplement, available at most health food stores and online. Jarrow brand is vegan, and there may be others.

Wishing you the best of health and happiness during your pregnancy!

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

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