Milly Gaines
Protein is an essential nutrient during pregnancy, as it provides the building blocks for your baby's cells and helps them develop skin, hair, fingernails, and muscles. It also helps your breast and uterine tissue to grow and increases your blood supply. The recommended daily intake of protein for pregnant women ranges from 60 to 100 grams, depending on factors such as weight, physical activity, and trimester. This can be achieved through a well-balanced diet that includes protein-rich foods, such as lean meat, poultry, fish, eggs, dairy, beans, and plant-based sources like tofu and yogurt. Prenatal vitamins and a variety of whole foods ensure a healthy balance of nutrients for both mother and baby.
How to increase protein in diet during pregnancy
| Characteristics | Values |
|---|---|
| Recommended daily intake | 60-100 grams of protein per day |
| Sources of protein | Lean meat, poultry, fish and shellfish, eggs, milk, cheese, tofu, yogurt, beans, prenatal vitamins |
| Benefits of protein | Provides the building blocks for the baby's cells, helps the baby develop skin, hair, fingernails, and muscles, reduces the risk of fetal growth restriction and preterm labor, lowers the child's risk of developing diabetes, heart disease, obesity, or high blood pressure later in life |
| Risks of inadequate protein | Weight gain, difficulty maintaining blood sugar levels, increased susceptibility to illnesses, low birth weight |
| Tips to increase protein intake | Cook with Greek yogurt, add protein-rich foods to each meal and snacks, drink smoothies with protein powder, eat eggs, increase fish intake |
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What You'll Learn
Include protein-rich foods in every meal and snack
It is important to include protein-rich foods in every meal and snack during pregnancy. The recommended daily intake of protein for pregnant women is between 60 and 100 grams, with some sources recommending 71 grams per day. This can be achieved by incorporating a variety of protein-rich foods into your diet.
For meat-eaters, animal products such as lean meat, poultry, fish, and shellfish are great sources of complete proteins, providing all nine essential amino acids. However, it is important to ensure that meats are thoroughly cooked to avoid harmful bacteria such as toxoplasmosis and salmonella. Fish, in particular, is a good source of omega-3 fatty acids, which are beneficial for the baby's development. When consuming fish, choose low-mercury options as high mercury levels can harm your baby's brain and nervous system.
If you follow a plant-based diet, you can still meet your protein requirements through sources such as dairy, beans, eggs, and soy products. Eggs, for instance, provide not only protein but also iron and essential amino acids. Greek yogurt is another excellent option, with some varieties containing up to 12-14 grams of protein per 6 ounces.
In addition to whole foods, protein powders and supplements can be considered, but it is important to exercise caution as they are not regulated by the FDA and may contain ingredients that are unsafe during pregnancy. Always consult your healthcare provider before consuming any supplements.
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Aim for 60-100 grams of protein per day
Protein is an essential nutrient during pregnancy. It provides the building blocks for your baby's cells and helps your baby develop skin, hair, fingernails, and muscles. The amino acids that make up protein are crucial for normal cell growth and function, and they also play a role in maintaining the structure of your muscles, skin, and bones.
The amount of protein you should eat while pregnant depends on various factors, including your pre-pregnancy weight, physical activity level, and trimester. A good rule of thumb is to aim for about 71 grams of protein per day, but protein requirements for pregnant women can range from as little as 60 grams to as much as 100 grams per day. For example, a pregnant woman who weighs 150 pounds might need around 75 grams of protein a day.
To meet your protein needs during pregnancy, focus on incorporating a variety of protein-rich foods into your diet. Lean meat, poultry, fish, and shellfish are excellent sources of complete proteins, providing all nine essential amino acids. Eggs, milk, cheese, yogurt, and beans are also nutritious options. If you follow a plant-based diet, you can meet your protein requirements through sources such as dairy, beans, eggs, or soy products.
In the early stages of pregnancy, when morning sickness or nausea may affect your appetite, smoothies can be a great way to boost your protein intake. Simply add a protein powder to your smoothie to increase your protein, Omega-3s, and probiotics. However, be cautious when using protein powders and supplements, as they are not regulated by the FDA and may contain ingredients that are unsafe during pregnancy. Always consult your healthcare provider before consuming any supplements.
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Eat a variety of animal and plant proteins
Eating a variety of animal and plant proteins is a great way to ensure you are getting enough protein during pregnancy. While it is important to eat enough protein when expecting, it is also crucial to avoid low-carb diets such as Keto or Paleo.
A well-planned plant-based diet can provide all the nutrients you and your baby need. The Academy of Nutrition and Dietetics states that a plant-based eating pattern is appropriate for all stages of life, including pregnancy. Diets centred around plant-based whole foods are associated with a significantly lower risk of developing gestational diabetes, hypertension, and pre-eclampsia.
Plant-based sources of protein include legumes, whole grains, nuts, seeds, and vegetables. A day's menu could include oatmeal with fruit, walnuts, and chia seeds for breakfast; lentil soup and a hummus sandwich for lunch; a brown rice, broccoli, and chickpea bowl for dinner; and a slice of whole-wheat bread with peanut butter for a snack. Legumes are also great plant-based sources of iron, folate, and calcium, which are all nutrients your body needs more of during pregnancy.
Animal sources of protein include lean meat, seafood, and dairy products. Dairy is a good source of two types of high-quality protein: casein and whey. It is also the best dietary source of calcium. Eggs are another great source of protein for vegetarians, as well as iron and essential amino acids.
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Avoid protein powders and supplements
While protein powders and supplements can be a convenient way to increase your protein intake during pregnancy, there are several reasons why you may want to avoid them.
Firstly, it is important to note that protein powders and supplements are not regulated by the Food and Drug Administration (FDA). This means that there may be hidden ingredients or contaminants in these products that are not safe for pregnant women. Some protein powders may contain added thickeners, artificial flavouring, colouring, sugars, heavy metals, caffeine, or herbs that could be harmful to you and your baby.
Secondly, excessive protein intake during pregnancy can be detrimental. If you are already consuming a variety of protein-rich foods and taking prenatal vitamins, adding protein powders or supplements on top of that may result in an excess of protein. It is recommended that pregnant women aim for about 71 grams of protein per day, and this can usually be achieved through a well-balanced diet without the need for supplements.
Thirdly, protein powders are not designed to replace meals. While they can provide a concentrated dose of protein, they lack the other essential nutrients that are found in whole food sources of protein. For example, a hard-boiled egg provides not only protein but also iron and essential amino acids, and a skinless chicken breast offers a higher amount of protein per serving than a typical scoop of protein powder.
Finally, if you are considering taking protein powders or supplements during pregnancy, it is crucial to consult with your doctor or healthcare provider first. They can advise you on whether you actually need these supplements and, if so, recommend specific products that are safe for pregnant women.
In summary, while protein powders and supplements can be tempting, it is generally best to prioritise whole food sources of protein during pregnancy and to consult with a healthcare professional if you have concerns about your protein intake.
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Choose low-mercury fish and seafood
Fish and seafood are excellent sources of protein and other nutrients like omega-3 fatty acids, vitamins, and minerals such as iron. The FDA recommends that pregnant women consume 8 to 12 ounces of low-mercury fish per week, translating to about 2 to 3 servings. This is because mercury can be toxic to the nervous system, and methylmercury, the form that mercury takes in water, is a neurotoxin.
When choosing fish to eat during pregnancy, it is important to opt for varieties that are known to have lower mercury levels. Some recommended low-mercury fish and seafood include:
- Salmon
- Tilapia
- Shrimp
- Tuna (canned-light), but consumption of white (albore) tuna should not exceed 6 ounces per week
- Cod
- Catfish
- Anchovies
- Atlantic mackerel
- Clams
- Crab
- Crawfish
- Flounder
- Haddock
- Mullet
- Oysters
- Plaice
It is best to avoid fish with high mercury levels, such as tilefish from the Gulf of Mexico, swordfish, shark, and king mackerel. If you are eating fish from a local river, stream, or lake, be sure to check the advisories for those bodies of water, as mercury levels can vary depending on the source.
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Frequently asked questions
Protein is an essential nutrient during pregnancy as it provides the building blocks for your baby's cells and helps your baby develop skin, hair, fingernails, and muscles. It also helps your breast and uterine tissue to grow during pregnancy and plays a role in your increasing blood supply.
The amount of protein you should eat while pregnant depends on a few factors, such as your weight, physical activity, and trimester. Recommendations range from 60 grams to 100 grams per day, with an average recommendation of about 71 grams.
Good sources of protein during pregnancy include lean meat, poultry, fish, eggs, dairy products, beans, tofu, yogurt, and plant-based sources such as soy products. It is important to vary your protein sources to ensure you get all the essential amino acids.
Protein powders and supplements are not regulated by the FDA, and their safety for pregnant women has not been thoroughly tested. While some protein powders claim to boost your Omega-3s and probiotics intake, it is best to meet your protein needs through a variety of whole food sources.
To increase your protein intake during pregnancy, try adding protein-rich foods to each of your meals and snacks. You can also cook or bake with Greek yogurt to boost the protein content of your meals. Smoothies are another great way to increase your protein intake, especially if you are dealing with morning sickness or nausea.
