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The following chart gives examples of nutrients required for a healthy body and foods that provide these nutrients. Aim to eat a varied wholefood diet and choose foods from the following food groups on a daily basis:

• Cereals e.g. barley, rice, wheat (bread, pasta), oats, shredded wheat, millet, corn, bulgur, cous cous
• Pulses e.g. beans, peas, lentils (cooked or sprouted), peanut butter
• Nuts & Seeds e.g. all types of nuts, nut butters, (cashew nut butter etc.), pumpkin, sunflower and sesame seeds and tahini (sesame seed spread). Also, sprouted seeds such as alfalfa and mustard.
• Vegetables (cooked and/or raw) e.g. Deep yellow & dark green leafy vegetables include carrots, green peppers, broccoli, spinach, endive and kale. Other vegetables include bean-sprouts, potatoes, tomatoes, lettuce, cabbage, sweetcorn, celery, onions, cucumbers, beetroot, marrows, courgettes and cauliflower.
• Fruits (fresh, dried and tinned) such as bananas, oranges, tangerines, grapefruit, apples, mangoes, cherries, grapes, apricots, pear, paw paws, kiwis, berries, currants, lemons and plums.

Some Vegan Sources Of Key Nutrients:

Protein

Whole grains (e.g. whole-wheat flour and bread, brown rice), nuts (e.g. hazels, cashews, brazils, almonds), sunflower and other seeds, pulses (e.g. peas, lentils, beans), soya flour, soya milk, tofu

Carbohydrate

Whole grains (e.g. wheat, oats, barley, rice), whole-wheat bread, pasta and other flour products, lentils, beans, potatoes, dried and fresh fruit

Fats

Nuts and seeds, nut and seed oils, vegan margarine, avocados

Essential Fatty Acids

Two polyunsaturated fatty acids not made by the body are linoleic acid (omega 6 group) and alpha-linolenic acid (omega 3 group)

Linoleic acid

safflower, sunflower, corn, evening primrose, soya & hempseed oils

Alpha-linolenic acid

linseed, pumpkin seed, walnut, soya, rapeseed (canola) and hempseed oils

Vitamins

A

Carrots, spinach, pumpkins, tomatoes, dark greens, vegan margarines

B

Nuts, whole-grains, oats, muesli, pulses, yeast extract (e.g. Marmite), leafy green vegetables, potatoes, mushrooms and dried fruit

B12

Fortified yeast extracts, soya milks, vegan margarines, packeted 'veggie-burger' mixes, some cereals and drinks. Supplements.

C

Citrus fruits (e.g. oranges, lemons, grapefruit), red and blackcurrants, berries, green vegetables and potatoes

D

Sunlight, some soya milks and vegan margarines

E

Nuts, seeds, whole grains and flours, vegetable oils

Folate

Wheatgerm, raw or lightly-cooked green leafy vegetables (e.g. watercress, broccoli, spinach), yeast, yeast extracts, nuts, peas, runner beans, oranges, dates, avocados, whole grains and some cereals

Minerals

Calcium: Molasses, seeds, nuts, carob, pulses (e.g. soya beans, tofu, haricot beans, miso-fermented soya bean curd), parsley, figs (dried), sea vegetables, grains (e.g. oatmeal), fortified soya milk

Iron: Seeds, nuts, pulses, miso, grains, dried fruit, molasses, sea vegetables, parsley, green leafy vegetables, using cast-iron cookware

Zinc: Wheatgerm, wholegrains (wholemeal bread, rice, oats), nuts, pulses, tofu, soya protein, miso, peas, parsley, bean sprouts

Fluid

Women are advised to drink plenty of fluids during pregnancy. The state of pregnancy is a "watery" one and the pregnant woman requires extra water for making additional blood for herself, the baby, and the six to 12 pints of amniotic fluid in her uterus. At least 6 to 8oz (200ml) glasses per day preferably in the form of water, fruit juice or vegetable juice should be consumed. The balance of water needed can be obtained from the watery fruits, vegetables, soups and salads, which are abundant in the vegan diet.

Further information on key nutrients for pregnancy

Folic Acid

Pregnant women must ensure adequate folic acid, folate or folacin consumption to protect their unborn children from neural tube defects such as spina bifida. Studies suggest this is plentiful in the diets of vegan adults. The Department of Health advises women considering having a baby and those who are pregnant to take a folate supplement as well as consuming foods rich in the vitamin. All women wishing to conceive should take 400µg (0.4mg) per day and continue this during the first 12 weeks of pregnancy. Any family on income support may receive folic acid supplements free on prescription.

Vitamin B12

Pregnant women do not require more than the average 3ug per day from fortified foods (or 10ug/day if relying on supplements). During pregnancy a woman's own laid-down body stores of B12 are not readily available to the foetus, which builds up its own supply from the mother's daily intake of the vitamin. If B12 intake is low during pregnancy, the foetus will not have adequate stores of the vitamin and this may lead to a deficiency sometime after birth, even though the mother herself may have no clinical symptoms. A daily supplement is worth considering if fortified foods are not consumed on a regular basis.

Calcium

Studies have shown that vegans' intake of calcium is adequate; there have been no reports of calcium deficiency. Vegan diets being rich in fruit and vegetables and free of animal protein helps conserve calcium. Studies of the bones of vegans and vegetarians show that the likelihood of osteoporosis is no greater, and may be less, than for omnivores. Additional calcium during pregnancy is not thought necessary.

Iron

No extra iron is indicated in the UK for pregnancy as it is assumed that increased requirements can be offset against the cessation of menstrual loss. However some women if they had heavy periods or were slimming before pregnancy may start their pregnancy with low iron stores and can end up tired and anaemic. So ensure an adequate intake of iron rich foods and eat foods which contain a lot of vitamin C with your meal, such as a glass of fruit juice or a piece of fruit, as this aids the absorption of iron. Tea can reduce the absorption of iron so reduce intake or drink tea between meals. It is not wise to take iron tablets unless prescribed because too much iron can interfere with the absorption of other minerals and can cause constipation.

Zinc

There is evidence from the general population that malformations occurring in some infants may be linked to zinc insufficiency in their mothers. Human milk is not a rich source of this mineral and during breastfeeding infants draw on their body reserves laid down during the last three months of pregnancy. Thus premature babies may be at risk of zinc deficiency. "Intakes of zinc by adult vegans are similar to those of omnivores and there is no recommended increase during pregnancy.