Protein and Pregnancy: Why It’s Essential and How to Get It
Image Credit: Carlos Gawronski, credit Getty Images
By Emily Fredenburgh
Protein, protein, protein; everyone’s talking about how important it is to eat enough protein, but how and why is it so important? Let’s explore the ins and outs of protein for a prenatal diet and find some delicious and simple ways to add it to your meals. Spoiler alert: it’s easier than you think!
Why does protein matter?
Protein is one of the most important components of your diet. Consuming enough protein during your pregnancy is vital to growing a healthy baby. It works in a variety of ways to support both you and your baby’s development, such as:
Supporting healthy maternal weight gain throughout pregnancy
Increasing blood flow and volume
Promoting collagen production
Regulating hormones and immune system support
Balancing blood sugar
Aiding in the overall growth of a healthy baby
How much protein do you need?
As you may see in our Foundations of Perinatal Nutrition course, protein needs vary between trimesters of pregnancy and singleton vs. multiples pregnancies.
First trimester: remain at pre-pregnancy protein levels of 0.8 grams per kilogram of body weight per day
Second and third trimesters: increase the amount to 1 gram per kilogram of body weight per day
For example, a 140 lb (63.5 kg) woman would need to eat at least 63.5 grams of protein per day in the second trimester. However, some studies suggest that protein intake should be 1.22 grams per kilogram of body weight in the first trimester, then increase to 1.52 grams. This number depends on various factors, such as weight, activity level, age, and general health.
Image Credit: ©iStock/marekuliasz
Protein-rich foods to add to your plate:
Protein Powders: easy additive to shakes, milk, or even oatmeal to better reach your protein goals
Eggs: Be sure to cook them thoroughly!
Lean Meats: chicken breast, ground turkey, pork tenderloin, lean beef
Fish: Salmon, sardines, freshwater trout, and tilapia are great sources of protein and DHA. Avoid deep sea fish like swordfish, tuna steak, and shark!
Legumes: beans, lentils, chickpeas
Dairy: cottage cheese, hard cheeses, and Greek yogurt. Soft cheeses should be avoided during pregnancy!
Seeds and Nuts: peanuts, sunflower seeds, walnuts
Whole Grains: barley, quinoa, brown rice, millet, oatmeal
Image Credit: John Lawson, Belhaven/Getty
Easy protein tips:
Variety: Don’t let yourself get bored with one source of protein. There’s so many options out there to try at any price point!
Shake things up: Try making a smoothie with ingredients like berries, Greek yogurt, protein powder, and spinach.
Snack time: For easy snacking, try protein-rich snacks like nuts or cheese sticks
Image Credit: Lindsey Schoenfeld, To Taste
Growing a baby is hard work, and giving your body the protein it needs is one of the best ways to support you and your baby. Enjoy incorporating these foods into your diet, you’re doing a great job!
Want more inspiration? Check out Athena's Bump on TikTok, Instagram, and online for easy and nutritious recipe ideas.
Sources:
1 - Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements. Washington (DC): National Academies Press (US); 1990. 19, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235221/#
3 -https://zayacare.com/blog/protein-during-pregnancy/
4- Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am. 2016;100(6):1199-1215. doi:10.1016/j.mcna.2016.06.004
5 - Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015;145(1):73-78. doi:10.3945/jn.114.198622
8- Tiny Revolutions: Foundations of Natal Nutrition