Protein in Vegan Twin Pregnancy...Looking for Ideas

[Guest guest]

Hi all,

 

I am currently 18 weeks pregnant with twins. Any other vegans here who have

twins?

 

My midwife said at 20 weeks I will need to take my protein intake up to about

70-80 grams. I've read higher requirements online...up to 130, which seems

insane to me! She didn't seem too concerned about my diet choice, but I'll be

seeing others (doctors and another midwife) in the practice, so I'm not sure if

I'll have to listen to any concerns...not that I really care.

 

However, I am looking for ideas for sources of protein. If this pregnancy is

like my last, I won't be ravenous, like some pregnant women are throughout their

pregnancies. I'm trying to think of high protein foods that I don't have to eat

tons of. The idea of having to eat a lot of food to get my protein is not

appealing right now. I'd say my appetite is normal but isn't going to make

getting that much protein later in my pregnancy easy if I have to eat a lot of

food to get it.

 

I'd also like to think of some protein sources that aren't processed soy

products...of course they are the most protein dense that I've found. I've

probably thought of most that are out there...nuts, nut butters, beans, soy

beans, lentils, tofu...but I could be missing something significant. I'm also

looking for foods that are easy to prepare or prepared/frozen foods (like one

can find at Whole Foods). I don't have a lot of time to make complicated recipes

right now, plus our kitchen is being renovated! I do drink a lot of soy milk...I

did during my last pregnancy too. It soothes my stomach, so I am getting protein

there, but also a lot of soy. Can anyone recommend a good (preferably non-soy)

protein powder to add to drinks? I found some rice ones, but would appreciate

any feedback on taste. Some protein powders are disgusting. What about

nutritional yeast? What can I do with that? Are there any possible negative

effects of using it daily? Any good/easy/quick tofu ideas? How about recipes for

uncooked tofu? Quinoa recipes?

 

Also does anyone know any dietitians in the area who work with vegans? I'm

thinking about having a consultation.

 

Sorry for all the questions! Thanks so much in advance for any thoughts/ideas!

 

Lisa

[Guest guest]

If you enter your daily food intake into Fitday.com (it's free to start an

account) you will find that you are hitting your protein requirements simply by

consuming enough calories. It is impossible not to get enough protein as long as

calorie intake is adequate.  Everyone is so concerned with protein but our

needs for protein are so low, only10% of calories.  Carrying twins I would say

20% is adequate.  70-80 grams is too high and your midwife is going by the USDA

Food Pyramid with that information.

 

 

 

 

________________________________

vegetariankids <vegetariankids

 

Tue, January 12, 2010 11:41:29 PM

Protein in Vegan Twin Pregnancy...Looking for Ideas

 

 

Hi all,

 

I am currently 18 weeks pregnant with twins. Any other vegans here who have

twins?

 

My midwife said at 20 weeks I will need to take my protein intake up to about

70-80 grams. I've read higher requirements online...up to 130, which seems

insane to me! She didn't seem too concerned about my diet choice, but I'll be

seeing others (doctors and another midwife) in the practice, so I'm not sure if

I'll have to listen to any concerns...not that I really care.

 

However, I am looking for ideas for sources of protein. If this pregnancy is

like my last, I won't be ravenous, like some pregnant women are throughout their

pregnancies. I'm trying to think of high protein foods that I don't have to eat

tons of. The idea of having to eat a lot of food to get my protein is not

appealing right now. I'd say my appetite is normal but isn't going to make

getting that much protein later in my pregnancy easy if I have to eat a lot of

food to get it.

 

I'd also like to think of some protein sources that aren't processed soy

products...of course they are the most protein dense that I've found. I've

probably thought of most that are out there...nuts, nut butters, beans, soy

beans, lentils, tofu...but I could be missing something significant. I'm also

looking for foods that are easy to prepare or prepared/frozen foods (like one

can find at Whole Foods). I don't have a lot of time to make complicated recipes

right now, plus our kitchen is being renovated! I do drink a lot of soy milk...I

did during my last pregnancy too. It soothes my stomach, so I am getting protein

there, but also a lot of soy. Can anyone recommend a good (preferably non-soy)

protein powder to add to drinks? I found some rice ones, but would appreciate

any feedback on taste. Some protein powders are disgusting. What about

nutritional yeast? What can I do with that? Are there any possible negative

effects of using it daily? Any

good/easy/quick tofu ideas? How about recipes for uncooked tofu? Quinoa

recipes?

 

Also does anyone know any dietitians in the area who work with vegans? I'm

thinking about having a consultation.

 

Sorry for all the questions! Thanks so much in advance for any thoughts/ideas!

 

Lisa

 

 

 

 

 

[Guest guest]

You can also look for quinoa and quinoa pasta.

My favorite tofu recipe is very simple brown some tofu in a pan sprinkle

some soy/tamari to taste as well as some oregano and thyme. Flip. Brown add

additional spice as needed.

It is fast, and quite tasty. You could serve with quinoa and some veggies on

the side for a high protein dish.

 

You can look for hemp shake (nutriva I think is the brand) and add

tofu/soymilk etc I think it's high in protein. I usually add dates, OJ or

frozen fruit and soymilk or oj. My favorite flavor is the acai mixed berry.

 

On Jan 13, 2010 8:20 AM, " vegetariankids " <vegetariankids wrote:

 

 

 

Hi all,

 

I am currently 18 weeks pregnant with twins. Any other vegans here who have

twins?

 

My midwife said at 20 weeks I will need to take my protein intake up to

about 70-80 grams. I've read higher requirements online...up to 130, which

seems insane to me! She didn't seem too concerned about my diet choice, but

I'll be seeing others (doctors and another midwife) in the practice, so I'm

not sure if I'll have to listen to any concerns...not that I really care.

 

However, I am looking for ideas for sources of protein. If this pregnancy is

like my last, I won't be ravenous, like some pregnant women are throughout

their pregnancies. I'm trying to think of high protein foods that I don't

have to eat tons of. The idea of having to eat a lot of food to get my

protein is not appealing right now. I'd say my appetite is normal but isn't

going to make getting that much protein later in my pregnancy easy if I have

to eat a lot of food to get it.

 

I'd also like to think of some protein sources that aren't processed soy

products...of course they are the most protein dense that I've found. I've

probably thought of most that are out there...nuts, nut butters, beans, soy

beans, lentils, tofu...but I could be missing something significant. I'm

also looking for foods that are easy to prepare or prepared/frozen foods

(like one can find at Whole Foods). I don't have a lot of time to make

complicated recipes right now, plus our kitchen is being renovated! I do

drink a lot of soy milk...I did during my last pregnancy too. It soothes my

stomach, so I am getting protein there, but also a lot of soy. Can anyone

recommend a good (preferably non-soy) protein powder to add to drinks? I

found some rice ones, but would appreciate any feedback on taste. Some

protein powders are disgusting. What about nutritional yeast? What can I do

with that? Are there any possible negative effects of using it daily? Any

good/easy/quick tofu ideas? How about recipes for uncooked tofu? Quinoa

recipes?

 

Also does anyone know any dietitians in the area who work with vegans? I'm

thinking about having a consultation.

 

Sorry for all the questions! Thanks so much in advance for any

thoughts/ideas!

 

Lisa

 

 

 

 

 

[Guest guest]

What city do you live in?  I live in Jacksonville, FL and know an AMAZING vegan

dietitian.  He may be available to consult via phone or online but not sure. 

His name is Dr. Jon Repole.  His website is:  www.drrepole.com.

 

Anyways, I would imagine with the foods you already mentioned (nuts, nut

butters, quinoa, soy, beans and lentils) that you are already getting enough

protein (assuming you are eating good portions of each daily).

 

Have you tried Ezekial Food for Life products?  They are made from sprouted

whole grains and are very high in protein.  One serving of their cereal has 8 g

of protein and one slice of bread has 4 g.  www.foodforlife.com

 

I drink a whey protein which wouldn't be vegan but I have friends who drink hemp

protein.  I don't like the taste of it but maybe you will.  Have you looked

into protein nutrition bars?  Not sure which are vegan.

 

Other than that, I can't think of many more vegan protein sources.  If you are

eating a large portion of food and well-rounded, variety, I am sure you are

getting enough protein. 

 

Good luck to you!!

Denise

 

 

 

--- On Wed, 1/13/10, Gretchen Goel, Wellness Coach

<gretchen wrote:

 

Gretchen Goel, Wellness Coach <gretchen

Re: Protein in Vegan Twin Pregnancy...Looking for Ideas

 

Wednesday, January 13, 2010, 9:35 AM

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If you enter your daily food intake into Fitday.com (it's free to start an

account) you will find that you are hitting your protein requirements simply by

consuming enough calories. It is impossible not to get enough protein as long as

calorie intake is adequate.  Everyone is so concerned with protein but our

needs for protein are so low, only10% of calories.  Carrying twins I would say

20% is adequate.  70-80 grams is too high and your midwife is going by the USDA

Food Pyramid with that information.

 

 

 

____________ _________ _________ __

 

vegetariankids <vegetariankids@ >

 

@gro ups.com

 

Tue, January 12, 2010 11:41:29 PM

 

Protein in Vegan Twin Pregnancy... Looking for Ideas

 

 

 

 

 

Hi all,

 

 

 

I am currently 18 weeks pregnant with twins. Any other vegans here who have

twins?

 

 

 

My midwife said at 20 weeks I will need to take my protein intake up to about

70-80 grams. I've read higher requirements online...up to 130, which seems

insane to me! She didn't seem too concerned about my diet choice, but I'll be

seeing others (doctors and another midwife) in the practice, so I'm not sure if

I'll have to listen to any concerns...not that I really care.

 

 

 

However, I am looking for ideas for sources of protein. If this pregnancy is

like my last, I won't be ravenous, like some pregnant women are throughout their

pregnancies. I'm trying to think of high protein foods that I don't have to eat

tons of. The idea of having to eat a lot of food to get my protein is not

appealing right now. I'd say my appetite is normal but isn't going to make

getting that much protein later in my pregnancy easy if I have to eat a lot of

food to get it.

 

 

 

I'd also like to think of some protein sources that aren't processed soy

products...of course they are the most protein dense that I've found. I've

probably thought of most that are out there...nuts, nut butters, beans, soy

beans, lentils, tofu...but I could be missing something significant. I'm also

looking for foods that are easy to prepare or prepared/frozen foods (like one

can find at Whole Foods). I don't have a lot of time to make complicated recipes

right now, plus our kitchen is being renovated! I do drink a lot of soy milk...I

did during my last pregnancy too. It soothes my stomach, so I am getting protein

there, but also a lot of soy. Can anyone recommend a good (preferably non-soy)

protein powder to add to drinks? I found some rice ones, but would appreciate

any feedback on taste. Some protein powders are disgusting. What about

nutritional yeast? What can I do with that? Are there any possible negative

effects of using it daily? Any

 

good/easy/quick tofu ideas? How about recipes for uncooked tofu? Quinoa

recipes?

 

 

 

Also does anyone know any dietitians in the area who work with vegans? I'm

thinking about having a consultation.

 

 

 

Sorry for all the questions! Thanks so much in advance for any thoughts/ideas!

 

 

 

Lisa

 

 

 

 

[Guest guest]

Hi-

Just wanted to throw my two cents in...totally agree with Gretchen. Just for the

record, every time a nurse practitioner or doctor has tried to advise me on veg

nutrition (and the only time I tend to go is when preggo), they have been about

20 years behind in their info- I've heard protein combining, the whole nine

yards. I hate having to ignore advice from 'the professionals', but they clearly

haven't known what they're talking about.

Happy pregnancy!

j.

 

 

 

 

________________________________

" Gretchen Goel, Wellness Coach " <gretchen

 

Wed, January 13, 2010 6:35:20 AM

Re: Protein in Vegan Twin Pregnancy...Looking for Ideas

 

 

If you enter your daily food intake into Fitday.com (it's free to start an

account) you will find that you are hitting your protein requirements simply by

consuming enough calories. It is impossible not to get enough protein as long as

calorie intake is adequate.  Everyone is so concerned with protein but our

needs for protein are so low, only10% of calories.  Carrying twins I would say

20% is adequate.  70-80 grams is too high and your midwife is going by the USDA

Food Pyramid with that information.

 

____________ _________ _________ __

vegetariankids <vegetariankids@ >

@gro ups.com

Tue, January 12, 2010 11:41:29 PM

Protein in Vegan Twin Pregnancy... Looking for Ideas

 

 

Hi all,

 

I am currently 18 weeks pregnant with twins. Any other vegans here who have

twins?

 

My midwife said at 20 weeks I will need to take my protein intake up to about

70-80 grams. I've read higher requirements online...up to 130, which seems

insane to me! She didn't seem too concerned about my diet choice, but I'll be

seeing others (doctors and another midwife) in the practice, so I'm not sure if

I'll have to listen to any concerns...not that I really care.

 

However, I am looking for ideas for sources of protein. If this pregnancy is

like my last, I won't be ravenous, like some pregnant women are throughout their

pregnancies. I'm trying to think of high protein foods that I don't have to eat

tons of. The idea of having to eat a lot of food to get my protein is not

appealing right now. I'd say my appetite is normal but isn't going to make

getting that much protein later in my pregnancy easy if I have to eat a lot of

food to get it.

 

I'd also like to think of some protein sources that aren't processed soy

products...of course they are the most protein dense that I've found. I've

probably thought of most that are out there...nuts, nut butters, beans, soy

beans, lentils, tofu...but I could be missing something significant. I'm also

looking for foods that are easy to prepare or prepared/frozen foods (like one

can find at Whole Foods). I don't have a lot of time to make complicated recipes

right now, plus our kitchen is being renovated! I do drink a lot of soy milk...I

did during my last pregnancy too. It soothes my stomach, so I am getting protein

there, but also a lot of soy. Can anyone recommend a good (preferably non-soy)

protein powder to add to drinks? I found some rice ones, but would appreciate

any feedback on taste. Some protein powders are disgusting. What about

nutritional yeast? What can I do with that? Are there any possible negative

effects of using it daily? Any

good/easy/quick tofu ideas? How about recipes for uncooked tofu? Quinoa recipes?

 

Also does anyone know any dietitians in the area who work with vegans? I'm

thinking about having a consultation.

 

Sorry for all the questions! Thanks so much in advance for any thoughts/ideas!

 

Lisa

 

 

[Guest guest]

In the midwife's defense, she didn't try to advise me on a vegan diet.

Fortunately none of the doctors I've ever seen have tried to advise me on it nor

on my son's vegetarian diet. None of them have been concerned, which is great!

The midwife was giving me the number for any woman pregnant with twins. I know

with my first pregnancy, the midwife gave me a number (for a single) and said

she thought it was ridiculous and Americans are over-proteined, which I agree

with. But obviously with growing 2 humans, I will probably need an increase, and

I don't feel the desire to pig out like a lot of pregnant women do. The doctor I

saw today said that she doesn't do the whole " counting " thing and to just eat a

balanced diet, and she knows I'm vegan. I am suppose to increase my calories, so

hopefully my appetite will pick up...it's average now. I didn't count protein

with my son and ended up with an 8 lb 5 oz baby (3 weeks early!). I guess I'll

just focus on not eating a lot of empty calories, which I don't really anyway,

and protein snacks.

 

Thanks for the food and dietitian suggestions! I'll look into them!

 

No other vegan mommies of twins on here?

[Guest guest]

Carrying twins I would say 20% is adequate.  70-80 grams is too high and your

midwife is going by the USDA Food Pyramid with that information.

>

 

Are you basing this off of some science you know of, as the second sentence

above is stated as a fact, or is this just your opinion/educated guess based on

research on protein needs in non-pregnant woman? I think there is science to

support the idea that we don't need as much protein as we are led to believe,

but I'm wondering if you have some research on the protein needs during twin

pregnancies? I personally couldn't find any online from a source I thought to be

reputable. I'd be interested in reading any research you found. I just looked at

the Pyramid and couldn't find any protein guidelines for pregnancy...I could

have missed it though. If she had just doubled the number for non-pregnant

women, her recommendation would have been even higher. And I imagine the

equation to determine protein needs during pregnancy (especially with multiples)

is more complicated than that anyway. Thanks for any info.

[Guest guest]

Lisa,

I am vegan, a childbirth educator and birth doula. I specialize in vegetarian

and vegan pregnancy.

I would concur with your midwife about the protein for twins. I would suggest

Vega protein powders and smoothie mixes. They are hemp protein, and are

nutritionally well put together. They also have bars. They also make a EFA oil

which I use almost every day.

All their products are vegan.

I have a bunch more details for you.

Please contact me and I can give you whatever makes sense for you.

Laura

 

 

 

 

 

 

 

 

 

[Guest guest]

Here is the recommendation for pregnancy from PCRM. It only mentions singles but

it is somewhat of a guide:

 

http://www.pcrm.org/health/veginfo/pregnancy.html

 

HTH

Linda in Chehalis

[Guest guest]

I'm pregnant, but with only one baby. I've been worried the whole time about the

health of the baby as I wasn't vegan with my first. But I've been gaining weight

just fine and both he and I are above average in that department so far.

 

I don't feel like I eat that differently from before. We do our three meals, and

I usually have 3 small snacks, two with my daughter during the day. In the

morning we'll usually just have fruit as a snack and in the afternoon something

a little more substantial (ie a protein bar). In the morning we often have

instant oatmeal & to add a little extra to it I make it with oat or soy milk

b/c of the higher protein than the other non-dairy milks. I also grind up 20-25

raw almonds & a tablespoon of flax and add that to the oatmeal for some extra

protein & nutrients. We are so used to that that " plain " oatmeal tastes so

" blah " . I had to do a protein chart for 3 days for my midwife & 2 out of the

three days I managed to have close to 100g each day. I'll have to look at what I

ate those days to get there. I am certain I'm not doing that every day, but I

know its possible from seeing that chart. I too don't want to take in too much

soy. I've definitely been eating more than usual as I've also been relying more

on the quick meals.

 

-Nancy

, " vegetariankids " <vegetariankids wrote:

>

> Hi all,

>

> I am currently 18 weeks pregnant with twins. Any other vegans here who have

twins?

>

> My midwife said at 20 weeks I will need to take my protein intake up to about

70-80 grams. I've read higher requirements online...up to 130, which seems

insane to me! She didn't seem too concerned about my diet choice, but I'll be

seeing others (doctors and another midwife) in the practice, so I'm not sure if

I'll have to listen to any concerns...not that I really care.

>

> However, I am looking for ideas for sources of protein. If this pregnancy is

like my last, I won't be ravenous, like some pregnant women are throughout their

pregnancies. I'm trying to think of high protein foods that I don't have to eat

tons of. The idea of having to eat a lot of food to get my protein is not

appealing right now. I'd say my appetite is normal but isn't going to make

getting that much protein later in my pregnancy easy if I have to eat a lot of

food to get it.

>

> I'd also like to think of some protein sources that aren't processed soy

products...of course they are the most protein dense that I've found. I've

probably thought of most that are out there...nuts, nut butters, beans, soy

beans, lentils, tofu...but I could be missing something significant. I'm also

looking for foods that are easy to prepare or prepared/frozen foods (like one

can find at Whole Foods). I don't have a lot of time to make complicated recipes

right now, plus our kitchen is being renovated! I do drink a lot of soy milk...I

did during my last pregnancy too. It soothes my stomach, so I am getting protein

there, but also a lot of soy. Can anyone recommend a good (preferably non-soy)

protein powder to add to drinks? I found some rice ones, but would appreciate

any feedback on taste. Some protein powders are disgusting. What about

nutritional yeast? What can I do with that? Are there any possible negative

effects of using it daily? Any good/easy/quick tofu ideas? How about recipes for

uncooked tofu? Quinoa recipes?

>

> Also does anyone know any dietitians in the area who work with vegans? I'm

thinking about having a consultation.

>

> Sorry for all the questions! Thanks so much in advance for any thoughts/ideas!

>

> Lisa

>

[Guest guest]

I was away. Sorry. Vegan mommy of twins here. I remember reading " the book "

(thankfully I can't remember the title because it was frightful) that just had

an insane amount of calories and protein intake recommendations. The argument

being that there is a greater chance of premature births with multiples so you

want to get them as big as possible during the first two trimesters to give them

the best chance if they are preemies. Anyways, there was absolutely no way that

I could consume that much even if I hadn't been nauseous the whole freaking

pregnancy. I couldn't eat beans at all - made me sick. Couldn't eat cooked

vegetables. I could eat tofu though and ate a bunch of that. I lived on

oatmeal for weeks with raisins as that didn't make me sick. I did use vega

powder in shakes but that was also hit and miss as it can be gritty and that

sometimes set off my gag reflex. To make a long story short, I went 40 weeks

(which is pretty rare with

twins) and they were both 7 pounds and healthy as horses. So much for that.

 

My biggest recommendation is to try not to eat crap (there is much vegan crap

available) and, after that, STAY CALM. I completely attribute my mellow good

sleepers who were content to stay put in my belly for so long to my calmness and

joy throughout my pregnancy. I was barfing, I was (and am) single, I completely

hated my job, and I was full of joy at thrilled with being pregnant. It really

really makes a difference.

 

Congrats. I just spent 2 days at a waterpark with my 2.5 year old boys and had

a blast. They really play together now and there is just so much laughter when

you get to hang out with your best friend all the time. Twins are great.

 

Take care

Amelia

 

 

 

 

________________________________

vegetariankids <vegetariankids

 

Wed, January 13, 2010 1:51:09 PM

Re: Protein in Vegan Twin Pregnancy...Looking for Ideas

 

 

In the midwife's defense, she didn't try to advise me on a vegan diet.

Fortunately none of the doctors I've ever seen have tried to advise me on it nor

on my son's vegetarian diet. None of them have been concerned, which is great!

The midwife was giving me the number for any woman pregnant with twins. I know

with my first pregnancy, the midwife gave me a number (for a single) and said

she thought it was ridiculous and Americans are over-proteined, which I agree

with. But obviously with growing 2 humans, I will probably need an increase, and

I don't feel the desire to pig out like a lot of pregnant women do. The doctor I

saw today said that she doesn't do the whole " counting " thing and to just eat a

balanced diet, and she knows I'm vegan. I am suppose to increase my calories, so

hopefully my appetite will pick up...it's average now. I didn't count protein

with my son and ended up with an 8 lb 5 oz baby (3 weeks early!). I guess I'll

just focus on not

eating a lot of empty calories, which I don't really anyway, and protein

snacks.

 

Thanks for the food and dietitian suggestions! I'll look into them!

 

No other vegan mommies of twins on here?

 

 

 

 

 

[Guest guest]

Thanks so much for the additional suggestions/information!

[Guest guest]

Hi Lisa

 

When I was first nursing, I seemed to need a lot of food (esp at 3 am!)and

discovered the protein variety of " Organic Food Bars " . They not very sweet

(which I like) and are a great non-soy source of protein (22 grams of protein

from brown rice) as well as omega-3s. I buy them at Whole Foods. They are not

cheap, but worth it. I love 'em and I'm not a " nutrition bar " fan generally.

 

http://www.organicfoodbar.com/products/Protein

 

Best

Wendy