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A wealth of practical information
on having a healthy pregnancy
and a vivacious, robust baby!
Includes a two-week menu plan
for older babies and toddlers
by Juliet Gellatley and Rose Elliot
2.95
Pregnancy 5
Being underweight or
overweight affects
your baby 5
What to eat each day for
health pre and post
pregnancy 6
Do you need to eat twice
as much when pregnant? 7
How much energy does
a woman need during
pregnancy? 7
Increasing your nutrients
for pregnancy 7
Fabulous Foods for Female
Fertility & Pregnancy 8
Protein 11
Fats 11
Calcium 12
Iron 12
Vitamins A, C and E 13
The B vitamins 13
Vitamin D 14
Foods and Drinks to Avoid 15
Breast is Best 16
The practicalities of
breastfeeding 17
Mothers diet for perfect
breastfeeding 19
Formula feeds 19
The soya story for babies 20
But does the amount of
soya a baby eats matter? 21
Tooth truth 21
Making the formula 22
Four to Six Months Old 23
Foods For Weaning and How
to Prepare Them 25
Suggested feeding
pattern from four to six
months old 26
Six to Eight Months Old 27
Suggested feeding
pattern from six to eight
months old 28
Eight to Twelve Months Old 29
Suggested feeding
pattern from eight or nine
months on 29
Survival Tips 30
Viva!s Recipes for Toddler
(and You!) 32
Two-week menu for your
baby or toddlers lunch
and dinner 32
Week One 34
Week Two 41
Viva! and Vegetarian & Vegan Foundation 3
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Viva! and VVF 2011. Third edition.
Viva!, 8 York Court, Wilder Street, Bristol BS2 8QH
www.viva.org.uk Tel 0117 944 1000
Vegetarian & Vegan Foundation (VVF), 8 York Court, Wilder Street,
Bristol BS2 8QH
www.vegetarian.org.uk Tel 0117 970 5190
C
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s
by Juliet Gellatley
and Rose Elliot
Rose Elliot MBE is Britains foremost
vegetarian cookery writer and her books have
won her popular acclaim all over the world.
Her invaluable
Mother, Baby and
Toddler Book
explains the
nutritional value of
all the basic foods
and gives a
comprehensive
range of recipes
for mother and
baby up to the age
of two. The book
arose from her
personal experience
as mother of three
daughters, all vegetarian from birth.
Rose has written many other best-sellers
including Simply Delicious, Supreme
Vegetarian Cookery, Not just a Load of Old
Lentils, The Bean Book, Complete Vegetarian
Cookbook, Vegetarian Slimming, Sumptuous
Suppers, Vegetarian Supercook, Vegan
Feasts and Vegetarian Express.
Rose has been in the vanguard of the
revolution of our eating habits in recent
years. She is a frequent contributor to
national magazines, radio and TV and gives
cookery demonstrations at national
exhibitions such as Viva!s Incredible Veggie
Show and the BBCs Good Food Show. Rose is
a Patron of Viva! and VVF.
4 Vegetarian and Vegan Mother and Baby Guide
Helen is Viva! &
VVFs Food &
Cookery Manager
and editor of
Viva!life. She runs
cookery
demonstrations
across the UK and
is a specialist in
vegan cookery and
photography.
by Juliet Gellatley and Rose Elliot
Additional recipes by Helen Rossiter
Juliet Gellatley BSc, Dip CNM, Dip DM, FNTP,
NTCC, CNHC has a degree in zoology and is a
qualified nutritional therapist. She founded
and directs Viva! and the Vegetarian & Vegan
Foundation and is an authority on vegetarian
and vegan health and nutrition. She has given
hundreds of public and school talks on these
issues, as well as many media interviews. She
is the author of several books, guides and
reports including Healthy Veggie Kids,
Nutrition in a Nutshell, Mood Food, The Silent
Ark, Livewire Guide to Going, Being & Staying
Veggie, Pig in Hell, Ducks out of Water and
Born to be Wild.
Juliet is the proud mum of twin sons, Jazz
and Finn.
V
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Viva! and Vegetarian & Vegan Foundation 5
P
reg
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an
cy
A balanced vegetarian or vegan diet provides
all the nutrients needed for a healthy
pregnancy. Healthy babies are being born to
sixth and seventh generation vegetarians
and vegans in the UK, and, of course, around
the world whole cultures have been vegetarian
for thousands of years! It is the most natural,
healthful diet and perfect for nurturing your
unborn child. If you would like more easy-to-
read and reassuring information on what is a
natural, healthy diet for mums-to-be and all
people, read Viva!s guide, Wheat-eaters or
Meat-eaters? www.viva.org.uk/guides/
Wheat-Eaters-guide.pdf
A healthy pregnancy should just be an
extension of your normally healthy diet. If you
eat well anyway, then eating right for your
unborn child wont be such a radical change.
If, however, your diet has always been based
around junk food, meat and dairy produce,
then its time it wasnt, for both your sakes!
The secret of a healthy diet is to eat a variety
of foods, focusing on wholegrains, pulses (peas,
beans and lentils of all types), unsalted mixed
nuts and seeds, and fresh fruit and vegetables.
The table on page 6 shows what you need to eat
each day. Eggs, meats, milk and cheese are high
in cholesterol, animal fats and hormones (cows
milk contains 35 hormones and 11 growth
factors!) and are not needed (or even desirable)
for a healthy diet, so they are not included.
There is plenty of scope for adventurous,
creative cookery. With herbs, spices, stock cubes,
flavourings such as soya sauce and creamed
coconut, soya cheese and a host of other extras,
you can create the most wonderfully exotic
dishes, as well as all the traditional favourites.
Being underweight
or overweight
affects your baby
Many studies show that mums who undereat
increase their childs risk of developing obesity
and related diseases (eg heart disease,
diabetes, cancer). It is believed that the foetus
makes physiological adaptations to the famine
to prepare him or herself for life after birth. Far
from being protective, these changes make the
child more vulnerable to obesity and disease.
Recent research has also shown that when
mums eat a high fat and/or high sugar diet
during pregnancy it can result in their baby
being predisposed to obesity and their
children having metabolic syndrome (the
precursor to diabetes type 2).
To state the obvious,
its important to
not undereat or
overeat during
pregnancy! And its
important to eat the
right types of foods.
6 Vegetarian and Vegan Mother and Baby Guide
Number of Food Healthy Portion Size To Provide
Servings
8-10 Fruit & Vegetables to Include: Dark Green Leafy Vegetables, Orange Vegetables, Folate, Calcium, Vitamin A, Vitamin C,
Fresh Fruit, Dried Fruit Fibre & Iron
Fresh Fruit 1 medium piece the size of a tennis ball
Dried Fruit 1-1 tablespoons or 1 golf ball
Green or Root Veg 2-3 tablespoons or tennis ball
Salad Veg 80g or 1 large cereal bowl
3-4 Cereals & Grains (eg Wholemeal Pasta, Brown Rice, Oats, Wholemeal Bread etc) Energy, Fibre, B Vitamins,
Cooked Brown Rice 2-3 heaped tablespoons or teacup Calcium, Iron, Protein
Breakfast Cereal 25g or 1 regular-sized cereal bowl
Wholemeal Pasta 1 cup (cooked) as side dish or 2 cups as main dish
Wholemeal Bread 2 slices
2-3 Pulses (eg All Types of Peas, Beans and Lentils), Nuts* and Nut Butters* or Seeds Protein, Energy, Fibre, Iron, Calcium,
Peas, Beans and Lentils cup (cooked) Other Vitamins and Minerals; Ground Flaxseed
Nuts* 2 tablespoons or a small handful for Omega-3 and Omega-6
Small Vegetable Oil (eg Flaxseed, Hemp Seed or Rapeseed Oil, used cold; Virgin Olive Oil Energy, Vitamin E (Vegetable Oils), Vitamin A & D
Amounts for cooking, Vegetable Margarines (Fortified Margarine), Essential Omega-3 and
Omega-6 Fats (Flaxseed, Soya, Walnut and Hemp Oils)
At Least 1 B12 Fortified Foods (essential if vegan), eg Fortified Soya Milk, Fortified Breakfast Vitamin B12
Cereal, Yeast Extract (Marmite or Meridian Yeast Extract with added B12)
1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet
* Note on Nuts: Pregnant or lactating women from atopic families where classical allergies such as asthma, hay fever, urticaria (skin rashes),
rhinitis (recurrent sneezing and watering of the nose) or eczema exist in family members should avoid peanuts (actually a pulse) and nuts in their
own diet as sensitisation to these foods can occur in the womb and through breastfeeding. These foods should not be introduced into the diet of
infants of such atopic mothers until at least three years of age or at a time recommended by a doctor. However, for the majority of infants, peanuts
and nuts are an important addition to the diet and can be introduced into the diet from six months of age provided they are of a suitable texture eg
smooth nut butter. Whole nuts should not be given to children under five years of age due to the risk of choking.
What to eat each day for health pre and post pregnancy
(Nutrient requirements are increased during pregnancy see page 7)
Do you need to eat
twice as much
when pregnant?
In short, no!
But during pregnancy a woman has to
provide good nutrition for two individuals. The
growing baby gets all his/her nourishment
from mum through the umbilical cord, so diet
is very important. If mum is lacking in any
vitamins and nutrients her baby might lack
them too.
If a woman has had trouble keeping her
weight up or down before the pregnancy, she
should make a nutritional plan with the help
of a nutritional therapist or midwife.
How much energy
does a woman need
during pregnancy?
(Calories are sometimes called kilocalories or
Kcals.)
A woman who is not pregnant needs
approximately 2,100 calories per day.
A pregnant woman needs approximately
2,500 calories per day.
A breastfeeding woman needs
approximately 3,000 calories per day.
Increasing your
nutrients for
pregnancy
During pregnancy, your daily nutrient
requirements increase. B vitamins such as
folic acid, thiamin, niacin and riboflavin,
vitamins A, C and D, calcium, iron and protein
are all needed in greater amounts. Its not
surprising youre making a whole new
person and youll need more nutrients than
you do normally (see page 6). If your diet
includes plenty of fresh fruit and vegetables,
you will probably be getting more than enough
of vitamins A and C, folate and thiamin, but it
doesnt hurt to give them all a bit of a boost.
The recommended amount of fruit and veg we
should all eat is of course five a day but this is
the minimum, not the maximum! Aim for eight to
10 portions daily. If you find that challenging, buy
a juicer. They range in price from about 50 to
several hundred but are a great investment
because fruit and vegetable juices are a
wonderful source of many vitamins, minerals and
trace elements, including iron, calcium, zinc and
folic acid. Experiment with different combinations
for a vitamin-packed, energy-boosting drink!
Make it part of your routine to juice any fruit
you enjoy try apples, pears or tangerines
with any berries (fresh or frozen) for a huge
vitamin and antioxidant boost! About five of
these fruits makes a small-to-medium glass
of juice and tastes phenomenally good. Also
try mixing fruit and veg together, eg carrots
with apples and a little ginger root for zest
and even more goodness. For more
inspiration see one of the many juicing books
the VVF and Viva! stock some lovely ones at
www.vegetarian.org.uk/shop and
www.viva.org.uk/shop
Heres more on how to boost your intake of
important nutrients during pregnancy...
Viva! and Vegetarian & Vegan Foundation 7
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