Though I normally encourage vegetarianism and admire vegans, I wouldn't stick to strictly a vegan diet during pregnancy.
From an economic/environmental perspective, severely limiting your intake of animal products is nearly as good as avoiding them completely, and nutritionally you're on much more solid ground.
"Completely healthy and nutritionally complete" debatable. Vegan diets are discouraged significantly for pregnant women and children because of how damaging calcium, zinc, and B12 deficiencies can be during that time. And even if you aren't a pregnant woman or child, you still have to deal with the various deficiencies that come with that, typically by eating very targeted foods or highly processed and manufactured supplements that also have problems, such as availability, allergies, cost, or simple difficulty incorporating into diets (e.g. you can't exactly use algae oil like you would olive oil, you can't sprinkle flaxseed on everything).
And speak for yourself with regards to morality. Humans evolved as omnivorous creatures, just like millions of other species. I feel no moral obligation to eliminate animal food sources from my diet. The opposite, in fact. Because a vegan diet is effectively an abandonment of culture. I'm not going to stop making Pasteis De Nata or Caldo Verde simply because you feel bad for the animals. Letting my culture wither away like that is a far bigger sin in my eyes than eating animal-derived foods, which we evolved to do.
Being a strict vegan and getting all the required nutrients to maintain optimal health is almost mutually exclusive. You can take pills and shots to make up for the missing parts but these use animal products. It can be an insane amount of work for normal people. To say it would be easy if more people do it does not reflect the realities of
nutrition.
I wish you luck but it is not and can not be for everyone at leat not strict vegetarianism I also think that people who are pregnant and maintain the diet are amoral there is no shortage of research that show it can harm the infant.
Note meat little meat and almost shurly less than optimal for health. I don't like the people that go against research.
"It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes."
-- https://www.ncbi.nlm.nih.gov/pubmed/19562864
The American Dietetic Association, at least, disagrees:
"Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence."
The idea that a wholly vegetarian or vegan diet is healthier than sometimes eating meat is extremely questionable.
It completely flies in the face of common sense and only really makes any headway at all due to the "everyone should do less" variety of environmentalism.
"It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease. Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements."
[Academy of Nutrition and Dietetics](https://www.ncbi.nlm.nih.gov/pubmed/27886704/)** * It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
[The British Nutrition Foundation](http://www.nutrition.org.uk/publications/briefingpapers/vege... * A well-planned, balanced vegetarian or vegan diet can be nutritionally adequate ... Studies of UK vegetarian and vegan children have revealed that their growth and development are within the normal range.
[The Dietitians Association of Australia](https://daa.asn.au/smart-eating-for-you/smart-eating-fast-fa... * Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. With good planning, those following a vegan diet can cover all their nutrient bases, but there are some extra things to consider.
[The United States Department of Agriculture](http://www.choosemyplate.gov/tips-vegetarians)** * Vegetarian diets (see context) can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.
[The National Health and Medical Research Council](https://www.nhmrc.gov.au/_files_nhmrc/file/publications/n55_... * Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle. Those following a strict vegetarian or vegan diet can meet nutrient requirements as long as energy needs are met and an appropriate variety of plant foods are eaten throughout the day
[The Mayo Clinic](http://www.mayoclinic.org/healthy-living/nutrition-and-healt... * A well-planned vegetarian diet (see context) can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.
[Harvard Medical School](http://www.health.harvard.edu/staying-healthy/becoming-a-veg... * Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses.
[British Dietetic Association](https://www.bda.uk.com/foodfacts/vegetarianfoodfacts.pdf)** * Well planned vegetarian diets (see context) can be nutritious and healthy. They are associated with lower risks of heart disease, high blood pressure, Type 2 diabetes, obesity, certain cancers and lower cholesterol levels. This could be because such diets are lower in saturated fat, contain fewer calories and more fiber and phytonutrients/phytochemicals (these can have protective properties) than non-vegetarian diets. (...) Well-planned vegetarian diets are appropriate for all stages of life and have many benefits.
All the major dietetics and health organizations in the world agree that vegan and vegetarian diets are just as healthy as omnivorous diets. Here are links to what some of them have to say on the subject:
Academy of Nutrition and Dietetics
It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
Dietitians of Canada
A healthy vegan diet can meet all your nutrient needs at any stage of life including when you are pregnant, breastfeeding or for older adults.
The British National Health Service
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.
The British Nutrition Foundation
A well-planned, balanced vegetarian or vegan diet can be nutritionally adequate ... Studies of UK vegetarian and vegan children have revealed that their growth and development are within the normal range.
The Dietitians Association of Australia
Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. With good planning, those following a vegan diet can cover all their nutrient bases, but there are some extra things to consider.
The United States Department of Agriculture
Vegetarian diets (see context) can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.
The National Health and Medical Research Council
Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle. Those following a strict vegetarian or vegan diet can meet nutrient requirements as long as energy needs are met and an appropriate variety of plant foods are eaten throughout the day
The Mayo Clinic
A well-planned vegetarian diet (see context) can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.
The Heart and Stroke Foundation of Canada
Vegetarian diets (see context) can provide all the nutrients you need at any age, as well as some additional health benefits.
Harvard Medical School
Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses.
British Dietetic Association
Well planned vegetarian diets (see context) can be nutritious and healthy. They are associated with lower risks of heart disease, high blood pressure, Type 2 diabetes, obesity, certain cancers and lower cholesterol levels. This could be because such diets are lower in saturated fat, contain fewer calories and more fiber and phytonutrients/phytochemicals (these can have protective properties) than non-vegetarian diets. (...) Well-planned vegetarian diets are appropriate for all stages of life and have many benefits.
What a bizarre article. Basically shows that if you don't take any animal protein, then you probably need vitamin supplements to go with your vegan diet in order to achieve optimal nutrition. That's hardly news. But it also shows, without trumpeting it so loudly (maybe because of their meat industry sponsors), that the average French diet could well do with a lot less meat (in as much as most of the target populations studied already get MORE than 100% of their protein requirements from animal sources).
Personally, I'm going to stick with my almost vegetarian diet (I probably average 2 servings of meat a month, at most, but get most of my protein requirements from eggs and cheese, while the bulk of calories come from grain, vegetables, fruits and nuts). To me the reason to cut back on animal products isn't nutrition, or health (moderate animal product consumption is clearly not a big health negative), but environmental and ethical: the way most meat, especially, but also dairy and eggs, is produced is environmentally unsustainable, and ethically abhorrent.
The American Dietetic Association says “ It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”
Which doesn’t seem to be in alignment with your comment.
My partner is vegetarian / borderline vegan. It definitely had an impact on my diet as well. I don’t want everyone to become vegan or not consume dairy or meat anymore. Just reduce, reuse, recycle. Be more thoughtful about what you consume and how often. Try out alternatives.
If I eat beef once per week, once per month, I also am looking forward to and enjoying it way more than if I eat it every day.
>[Vegetarian and vegan] diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
There's very little evidence that completely abstaining from meat (animal based protein) brings any meaningful advantages from the perspective of life span. In fact in general, it's far more difficult to build a complete diet eating vegan only. I of course do think there's a moral argument to a vegan lifestyle, and am a definitely a strong proponent on that end.
Personally, I think a vegetarian diet strikes a better balance that's also more sustainable in the long term, assuming that you also do care about maximizing life span as well.
> Overall, vegetarian and vegan diets are significantly associated with better lipid profile, glycemic control, body weight/BMI, inflammation, and lower risk of ischemic heart disease and cancer. Vegetarian diet is also associated with lower mortality from CVDs. On the other hand, no difference in the risk of developing gestational diabetes and hypertension were reported in pregnant women following vegetarian diets. Study quality was average. A key limitation is represented by the high heterogeneity of the study population in terms of sample size, demography, geographical origin, dietary patterns, and other lifestyle confounders.
> Plant-based diets appear beneficial in reducing cardiometabolic risk factors, as well as CVDs, cancer risk and mortality. However, caution should be paid before broadly suggesting the adoption of A/AFPDs since the strength-of-evidence of study results is significantly limited by the large study heterogeneity alongside the potential risks associated with potentially restrictive regimens.
tl;dr (which you've heard many times before): Eat less/no meat if you want to live longer and healthier. Ignore this advice at your own peril. I learned this lesson the hard way.
I think that it's important to differentiate between a meat heavy diet, a diet that includes meat, lacto ovo vegetarianism, and veganism.
A shift from a meat heavy diet to a diet with a more balanced mix of foods should probably be the focus both from a health and environmental standpoint. On the other hand, full veganism probably isn't practical for most people in current American society. It would be great if we could also make it easier for people to choose a lacto ovo vegetarian diet in America.
Yeah, it is possible to stay alive on a vegetarian diet if you include eggs and dairy. Some “vegetarians” even include fish. Obviously the more fish, eggs, and dairy you consume the better off you’ll be. Strict vegans, on the other hand, literally die.
From an economic/environmental perspective, severely limiting your intake of animal products is nearly as good as avoiding them completely, and nutritionally you're on much more solid ground.
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