Vegan pregnancy and lactation dietitian

Get personalized recommendations from a vegan prenatal dietitian to make sure you are giving your body and your child everything they need.

vegan nutritionist winnipeg alyssa fontaine

Hi, I’m Alyssa, a vegan pregnancy and lactation dietitian

Yes, you can follow a vegan a diet when you are pregnant or breastfeeding, but there are nutrients you need to watch out for. A prenatal nutritionist can create a vegan pregnancy diet tailored to your nutritional needs, desires and lifestyle.


Whether you want a specific vegan pregnancy meal plan or flexible vegan pregnancy diet recommendations, a vegan pregnancy nutritionist is in the best position to give you recommendations.

A personalized vegan pregnancy or breastfeeding program

Vegan pregnancy diet plan

A pregnancy dietitian will assess your diet and help you adjust your diet to ensure you are getting everything you need based on your cravings and energy level.

Vegan breastfeeding diet

Caring for a newborn can be difficult, a vegan breastfeeding dietitian will help you find easy ways and recipes to make sure your newborn is getting its nutrients.

Breastfeeding to adolescence

Many parents come to me with concerns about what happens after breastfeeding. Check out my toddler /child/ teen page for more information!

Why work with a vegan registered dietitian for pregnancy and breastfeeding?

Get reassurance and confidence

Criticism can arise from loved ones when they learn that you will be following a vegan pregnancy or breastfeeding diet. Get the reassurance and confidence of a prenatal nutritionist that you are doing the right thing and that you are not putting your child at risk.

Skip the hassle of researching

There is a lot of conflicting information online regarding a vegan pregnancy or breastfeeding diet. Get information from a reliable source, a dietitian has studied in university and must undergo continuing education to maintain his or her license to practice.

Get practical advice and recipes

As a vegan pregnancy nutritionist, I have the scientific background to help ensure a healthy pregnancy, and I also have hands-on experience with a vegan diet which helps me create a personalized vegan pregnancy diet plan that is balanced, tasty and easy.

Book a free discovery call with me

What are you waiting for? Get a vegan pregnancy and lactation dietitian on your side and get personalized recommendations.

Book your FREE 20-mintute discovery session with me today!

Frequently Asked Questions - Pregnancy & Lactation

Is a vegan safe for pregnancy?

Yes, vegans have perfectly healthy pregnancies and babies as long as they are aware of the nutrients vegan meals provide. A pregnancy nutritionist will work closely with you to build a nutritious vegan diet plan.

Do Vegans have healthier babies?

There is no clear evidence that vegans have healthier babies than those who consume meat. However, studies have shown that those who follow a well-balanced vegan diet during pregnancy may be safeguarded against gestational diabetes, preeclampsia and reduce the baby’s risk of certain developmental issues. With guidance of your pregnancy nutritionist, you can have a healthy pregnancy and baby.

Do Vegans have better fertility?

Studies have shown positive outcomes of a vegan diet while pregnant such as lowering for heart disease and diabetes and help increasing fertility.

Are soy products OK during pregnancy?

Yes, soy products are OK to consume during pregnancy. Soy products such as miso soup, tofu and soymilk contain natural plant compounds called isoflavones which function as phytoestrogens and activate estrogen receptors in your body.

One common myth is that isoflavones may increase the risk of cancer especially in postmenopausal women, but studies have shown that the risk of breast, thyroid or uterine cancer does not increase in this population.

Do vegan moms have smaller babies?

No, vegan moms do not necessarily have smaller babies. If you are eating a balanced, nutritious vegan diet, and taking your prenatal supplements, there is no doubt that you can have a normal sized baby. It is important to know that any number between 5th percentile and 95th percentile on the WHO growth chart is considered “normal” as long as their growth remains steady.

Do vegans struggle to breastfeed?

Vegan moms can certainly breastfeed successfully. A pregnancy nutritionist recommends vegan moms meet all of their nutritional needs to provide adequate nutrition for their baby including enough iron, calcium, vitamin B12, and zinc.  A pregnancy dietitian can help create a plan in which you can optimize your diet during breastfeeding.

Is it harder to get pregnant when vegan?

A deficiency of either Vitamin B12 and iron is common in Veganism and could negatively impact chances of conceiving. However, the help of a prenatal nutritionist can help you optimize these nutrients in your vegan diet.

How can I have a healthy vegan pregnancy?

You can have a healthy vegan pregnancy by simply following a balanced plant-based diet. A pregnancy nutritionist can guide you to receiving the essential nutrients needed.

Do vegans crave meat during pregnancy?

It is not unusual for vegans to experience meat craving during pregnancy as this can happen if your diet is low on iron or vitamin B12, or if you are not absorbing iron well enough. It is important to get your iron and vitamin B12 levels checked with your doctor to ensure you have a healthy pregnancy. Furthermore, a pregnancy nutritionist can suggest many vegan alternatives to help with your cravings.

Why would I go vegan during pregnancy?

To go vegan during pregnancy is a personal choice that many mothers make for a variety of reasons. Some women say that a plant-based diet helped them manage their health issues and feel more “high-energy”.  A healthy vegan diet may help protect against developing preeclampsia, reduced risk of gestational diabetes, and some neural tube defects and brain tumors.

Do vegans produce more breast milk?

A systematic review has shown that all vegan, vegetarian and non-vegan mothers produce breast milk of comparable nutritional value when they followed a healthy, well-balanced diet. If you decide to practice veganism during your pregnancy, a prenatal nutritionist can build a meal plan suitable to you.

Does being vegan affect breastfeeding?

Vegan moms will still produce healthy breast milk as long as they are not lacking any nutrients themselves! Supplementation of vitamin b12, iron, zinc, calcium and vitamin D is important for a vegan breastfeeding mother.

Does almond milk increase breastmilk?

Yes, almonds are high in linoleic acid, also known as the most lactogenic nut. Additionally, almonds contain omega-3 fatty acids, which are essential in helping the body’s breastfeeding hormones regulate.

What foods should I avoid when breastfeeding?

A dietitian for pregnancy recommends avoiding alcohol, fish high in mercury, caffeine, some herbal supplements and highly processed foods while breastfeeding. A pregnancy nutritionist can work you choose vegan foods that are safe to consume during this period.

Can a vegan diet cause high blood pressure?

A vegan diet will not cause high blood pressure as it includes dietary patterns high in vegetables, fruits, legumes, whole grains, nuts and lean proteins associated with lower blood pressure. However, there could be other factors, and it is important to get those checked with your doctor if your hypertension is increasing on a vegan diet.

What vegan foods make you lactate more?

A wide range of foods such as oats, fenugreek, fennels, red and orange root veggies, seeds, avocados, and many other plant-based foods can help you lactate more. Incorporating these in a balanced vegan meal plan is a great way to help with lactation.

Can a vegan diet increase sperm count?

A study in 2021 has shown that total sperm count was significantly higher in the vegan group compared to the non-vegan group. However, further studies with larger groups must be conducted to further confirm these findings.

How can a vegan increase fertility?

There are many nutrients to consider when trying to boost fertility on a plant-based diet. A prenatal nutritionist can recommend eating a well-balanced diet filled with fruits, vegetables, nuts and seeds, whole grains, and legumes and start a prenatal supplement that is appropriate for you.

Are prenatal supplements recommended if you want to get pregnant?

Taking prenatal vitamins before and during pregnancy lowers your baby’s risk of complications like preterm birth and low birth weight, as well as neurological disorders. Your prenatal nutritionist can help you identify the prenatal vitamin that best works for you.

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