The Importance of Protein During Pregnancy
Congratulations on your pregnancy! As you embark on this exciting journey, it's essential to prioritize your nutrition for both your well-being and the optimal development of your baby. One crucial component of a healthy pregnancy diet is protein. This handout aims to explain why consuming 80-100 grams of protein daily is vital for expectant mothers.
Why Protein Matters During Pregnancy:
Cell and Tissue Development:
Proteins are the building blocks of cells and tissues, playing a crucial role in the growth and development of your baby.
Adequate protein intake supports the formation of your baby's organs, muscles, and other essential structures.
Amniotic Fluid Production:
Amniotic fluid surrounds and protects your baby in the womb. Protein is essential for the production of amniotic fluid, ensuring a supportive environment for your baby's growth.
Blood Volume and Circulation:
During pregnancy, blood volume increases to supply oxygen and nutrients to your developing baby. Protein is vital for maintaining and increasing blood volume, supporting healthy circulation.
Immune System Support:
Protein is necessary for the production of antibodies and other immune system components. A well-functioning immune system is crucial during pregnancy to protect both you and your baby from infections.
Prevention of Preeclampsia:
Preeclampsia is a serious condition characterized by high blood pressure and damage to organs. Consuming sufficient protein may help lower the risk of developing preeclampsia during pregnancy.
Maternal Tissue Repair:
Pregnancy places additional stress on your body, and protein is essential for repairing and maintaining maternal tissues, including muscles and organs.
Blood sugar balance:
A daily intake of adequate protein keeps your blood sugar balanced which reduces mood swings, hormone imbalance, and gestational diabetes and associated risks.
“In Real Food for Pregnancy, I discuss a 2015 study that directly measured protein needs in pregnant women that found true protein needs were 39% higher in early pregnancy and 73% higher in late pregnancy compared to the estimated average requirement.
A 2021 study assessed usual protein intake among a nationally-representative sample of U.S. pregnant women and compared it to both the current guidelines and the new “optimal” intakes identified by that 2015 study.
Of note, 40% of 2nd trimester mothers + 67% of 3rd trimester mothers fell below optimal intake levels, averaging ~82 g protein/day. Optimal intake would be a minimum of ~100g/day (more if you’re a larger person or very active).
The researchers note that “pregnant women were more likely to meet the trimester-specific protein RDA as their percent protein intake from animal sources increased.” In fact, ⅔ of protein intake was met by animal foods.
As I always point out, protein-rich foods are also naturally high in many micronutrients required in higher amounts during pregnancy (B12, choline, zinc, iron, etc.). When you meet your protein needs, you’re also likely to meet vitamin and mineral needs from food as well. Plus increasing protein vastly improves glycemic response (key for gestational diabetes management).” -Lily Nichols, RD
Meeting Your Protein Needs:
Diverse Protein Sources:
Include a variety of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
Protein-Rich Snacks:
Incorporate protein-rich snacks like Greek yogurt, cheese, nuts, and hummus to meet your daily protein requirements.
Supplementation if Needed:
In some cases, it may be challenging to meet protein needs through diet alone. Consult your healthcare provider to determine if protein supplements are necessary. Collagen and protein powder may help you reach your daily protein goals.
Hydration:
Stay well-hydrated, as water is essential for the proper utilization of protein in your body. Drink at least half your body weight in ounces of clean water.
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Singleton Pregnancy Daily Food Intake Sample (Omnivore)
Breakfast: Scrambled Eggs with Spinach and Feta (3 eggs, cooked with 1 cup of fresh spinach and 1/4 cup of feta cheese), Whole Grain Toast (2 slices), Greek Yogurt Parfait with Berries and Granola (1 cup of Greek yogurt, mixed with 1/2 cup of mixed berries and 1/4 cup of granola)
Morning Snack: Protein Smoothie (1 scoop of protein powder, 1 cup of milk, 1 banana, and 1 tablespoon of almond butter)
Lunch: Grilled Chicken Salad with Quinoa (6 oz of grilled chicken breast, mixed greens, cherry tomatoes, cucumbers, and 1/2 cup of cooked quinoa) and Whole Grain Roll (1 roll)
Afternoon Snack: Cottage Cheese with Pineapple (1 cup of low-fat cottage cheese with 1/2 cup of fresh pineapple)
Dinner: Baked Salmon with Sweet Potato and Asparagus (6 oz of baked salmon, 1 medium sweet potato, and a side of asparagus) and Quinoa Pilaf (1 cup of cooked quinoa mixed with vegetables)
Bedtime Snack: Greek Yogurt with Almonds and Honey (1 cup of Greek yogurt, topped with 1/4 cup of almonds and a drizzle of honey)
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Twin Pregnancy Daily Food Intake Sample (Omnivore)
Early AM Snack within 30 minutes of waking: cheesestick + apple + peanut butter (11g protein, 250 calories)
Breakfast: 2 egg Omelette with ¼ cup cheese and ½ cup peppers + 1 serving greek yogurt with maple syrup + Blackberries (24g protein, 500 calories)
Morning Snack: ¾ cup LoveBird Cereal + 1 cup milk + 1 scoop collagen + 1 pear (18g protein, 450 calories)
Lunch: Chipotle style bowl with chicken + salsa + cheese + rice + pico de gallo + guacamole + cilantro (15g protein, 750 calories)
Afternoon Snack: Adrenal Cocktail with ½ cup milk + ½ cup orange juice + pinch of salt + ½ cup coconut water (5g protein, 200 calories)
Dinner: Beef or pork meatballs + roasted sweet potatoes and brocolli + ½ cup melon (15g protein, 750 calories)
Bedtime Snack: Guacamole + Sliced Cheese + Carrot Sticks + Tortilla Chips (11g protein, 400 calories)
Midnight/Middle of the Night Snack: Iconic protein shake + dark chocolate (21g protein, 250 calories)
Note: deduct about 500 calories from this menu and it would also be appropriate for a singleton pregnancy
TIP: Use an app like My Fitness Pal to track your protein intake. The app stores amount of protein in most foods and can calculate protein amounts from your favorite recipes. It will also stores you food diary so you can see how often you are meeting your protein goals.
Conclusion:
Ensuring an adequate daily intake of 80-100 grams of protein is a fundamental aspect of promoting a healthy pregnancy. By prioritizing protein-rich foods, you provide essential nutrients for both your well-being and the optimal development of your baby. If you have specific dietary concerns or questions, consult with your healthcare provider for personalized guidance. Congratulations again, and best wishes for a healthy and happy pregnancy!
For more information, visit these resources:
Dr Brewer Pregnancy Diet: http://www.drbrewerpregnancydiet.com/id11.html
10 Recently Published Studies on Nutrition: https://lilynicholsrdn.com/5-year-anniversary-real-food-for-pregnancy/#:~:text=Of%20note%2C%2040%25%20of%202nd,larger%20person%20or%20very%20active).
Real Food for Pregnancy by Lily Nichols: https://amzn.to/48r3UZp
Eat Your Prenatal: https://www.wildwellfed.com/eatyourprenatal
